If you still think you won't be able to move around enough, equip your workspace with a dynamic seat. It, as well as small “walks” around the office, will help maintain a healthy spine. The work chair must be flexible and adjustable back. When you lean back, the back should deviate according to the pressure of the upper body. This allows you to remove the load from the muscles and intervertebral discs, makes it possible to supply blood to the entire body.
And did you know that…
Most suffer from myopia in Japan. This is due to the fact that hieroglyphs are more difficult to perceive than letters. And when reading, the eyes are fixed for a long time at a short distance, which is the cause of visual impairment.
It is also extremely important to sit correctly. Children are taught this in the first grade. But the further we go from the prescription period, the more we forget about this simple but effective way to maintain health.
Let's remember - how do you need to sit correctly?
The basis of good posture is formed by the pelvis. In a sitting position, the pelvis should be slightly tilted forward. Sit on your sit bones (two protruding bones that you can feel in the middle of your buttocks) and shift your weight slightly forward. Raise your upper body so that your spine straightens and stretches out in a natural S-shape. The shoulders should be relaxed, the neck should be straight, forming a straight line with the spine, the chin should be slightly inclined to the chest. The thigh and lower leg are at right angles to each other, and the feet are slightly apart.

rice. 6. Posture when working at a computer

The choice and location of the monitor play an important role in creating a "healthy" workplace. First and foremost, the monitor must be large enough to allow the user to see the information clearly from a distance of 70 cm. The location of the monitor is extremely important. If he is directly in front of a window (looking towards the window) or in front of brightly lit surfaces and lamps, the eyes are blinded by brighter light falling from the opposite side, and they have to adapt to the contrast of light and dark. The pupils constrict, and this interferes with the perception of the screen. The monitor should stand in such a way that it is protected from reflections, glare. You can not sit with your back to the window, because the light falls on the screen and causes a lot of reflections. It is best to place the monitor not too close to the left of the window (in order to create the necessary lighting for reading and writing), so that the light falls on the text and screen from the left.
Time From time to time, look at a distant object so that your eyes rest from the computer. Rest prevents the accumulation of eye strain. Taking 5-second breaks in work, raise your head and focus on the farthest object. Take a deep breath. Relax as you exhale. Blink with both eyes. Look back at the screen. It is recommended to make 3 such switchings of focus from a near to a distant object. This will take approximately 5 seconds. Short breaks will keep your eye muscles relaxed and prevent tension and fatigue from building up. They will increase your ability to concentrate, as well as your efficiency and productivity.
If your computer is in a corner or you don't have much work space, place a small mirror on your monitor or desk to help your eyes look into the distance and focus on objects behind you.
The monitor should not stand too high, as this will tilt the head back and create a load on the cervical vertebrae. The center of gravity of the head is located closer to the back of the head, so the ideal position of the head is when it is slightly tilted forward, so that the chin is directed towards the chest. This helps to relax the neck muscles. Position the monitor so that the topmost line on the screen is clearly at eye level.
Wisdom of the great
Speakers have praised the eye, singers have sung about it, but the real value of the eye rests in the silent anguish of those who have had the eye and have lost it.
A. Grefe It's worth saying a few words about the technical side of choosing a monitor.
Modern monitors in terms of "harmful radiation" are no more dangerous than other equipment. The standards for technology are developed in Sweden, taking into account the latest technological advances and recommendations from leading scientific institutions, the UN and UNESCO. The later the standard is adopted, the more stringent the requirements for technology. Russian sanitary and hygienic standards are stricter than in Europe - for each batch of monitors, Rospotrebnadzor issues a hygienic conclusion. All documents for equipment submitted by the seller and the manufacturer undergo a thorough examination, the monitors are tested again. When buying a monitor, ask the seller if he has such a document. The brand, series, name of the manufacturer and, most importantly, the place of manufacture indicated in the conclusion, must match those declared in the monitor's passport.
It is believed that liquid crystal monitors (LCD) are safer than CRT (cathode ray tube) because, due to technological features, they do not need to create high voltage. Accordingly, the radiation power is significantly lower, and static electricity does not accumulate - especially if you choose an energy-saving model. In fact, the difference in radiation is insignificant, while the advantage of the LCD is in a clearer image. This, of course, is a plus. Since so that the eyes do not get tired when working at the computer, the image must be clear, bright, contrasting, the screen should not tremble.
What are the optimal settings for a monitor? The maximum resolution, that is, the number of vertical and horizontal pixel dots, is a minimum of one5 inches for LCD monitors and one7 inches for CRTs. For office work, experts recommend choosing a model with a diagonal of at least one7 inches, for home - one7-one9, for layout and graphics - twenty inches and above.
The maximum refresh rate, or refresh rate (relevant for CRT monitors), is measured in hertz and determines how many times per second the image is “redrawn”. This indicator should not be lower than eight5 Hz. The less often the image is updated, the more the screen “flickers” and the more tired the eyes. In LCD monitors, the image does not flicker at all - this is their huge advantage.
The contrast of LCD monitors should not be lower than 250:one. 600:one is very good, ten00 and above is excellent!
The brightness standard for LCD monitors is 250–thirty0 cd/m2. For CRT, this figure is lower - from eight0 to ten0 cd / m2. And also remember that the monitor must be grounded, otherwise the radiation increases several times and does not fit into a safe framework, even if the model is certified, the wires should not be twisted in loops - these are additional sources of radiation, close proximity is contraindicated for CRT monitors - there must be one.6–2 m. And yet - bright toys, souvenirs, located next to the monitor, imperceptibly, but greatly tire the eyes.
And did you know that…
Newborn babies don't blink at all. And they start doing it from 6 months!
When working at a computer, try to blink more often, especially if you feel that your eyes are starting to get tired. When you blink, your eyes are moistened and cleared, which promotes clear vision. vision. The muscles of the face and forehead also relax, you do not wrinkle your forehead and do not feel tension. Many people deliberately strain their eyes, constantly keeping them open and rarely blinking. This contributes to eye redness, burning and itching, especially for contact lens wearers.
Do you know how to blink correctly? With proper blinking, only the eyelids move - but the forehead, face, cheeks remain motionless. It is necessary to make sure that the eyes close without unnecessary effort, and that the upper and lower eyelids touch gently. The forehead should be relaxed.
Looking at the screen, try to see what is happening outside of it - pay attention to the walls, the table, colleagues sitting next to you. In other words, actively use your peripheral vision. This will significantly reduce your eye strain, physical and mental fatigue.

Let's briefly summarize the chapter.
When working on a computer:
one. Take breaks, get up, walk.
2. Equip your workplace with a dynamic seat.
3. Sit properly. Watch your posture.
four. Установите правильно и правильный монитор.
5. Time от времени переводите взгляд от монитора в самую дальнюю часть офиса (комнаты).
6. Blink more often!
7. Do not forget about peripheral vision.
If, nevertheless, you neglected the advice given in this chapter and “earned” tearing, redness of the eyelids and other symptoms of eye fatigue, try to correct the situation with the help of traditional medicine recipes.
one. Rinse the parsley leaves thoroughly in warm water, finely chop and apply gruel on the eyelids, it is better to carry out this procedure in a steam room. The duration of the procedure is one5 minutes. This lotion relieves redness and swelling of the eyelids.
2. Pound mint leaves into a pulp and apply on the eyelids and around the eyes. This remedy should be kept on the eyes for at least ten minutes.
3. Cucumber remedy will help get rid of bags under the eyes. To do this, you need to cut the peel from the cucumber, grind the pulp into gruel and apply to the eyes