How long can I sit at a computer?
Computing has become literally a part of life. Computers and tablets – it’s impossible to imagine a single day when only a couple of minutes were spent in front of the screen. Usually time is calculated in hours.
Everyone knows that from long work at the computer there are various health problems. The article will not affect the “troubles” of the skeleton, muscle tissue, and the gastrointestinal tract. Let us dwell on the field of vision.
Basic rules for working at a computer and how much to sit at a computer?
Safety regulations approved long ago and almost unchanged to this day clearly state:
When working at a computer, it is recommended to take a mandatory break of 10-15 minutes every hour of work.
Every 4 hours, an additional break is arranged, which should last at least 20 minutes.
Workers whose activities are related to mental stress or require increased concentration of attention should take twenty-minute breaks every two hours.
Of course, the development of technology has made some adjustments. But in general, the recommendations are preserved. During breaks, you can do a light gymnastics of the eyes, which will be discussed in more detail at the end of the article.
How to reduce eye damage to a minimum
A person’s vision loss is a physiological factor that has nothing to do with a computer. Various combinations of influences that are exerted by the environment, as well as the “mode of use of the eyes.” Let us dwell on this in more detail.
Workplace equipment impact
You can strain your eyes not only because of image details, small text, or poorly scanned documents. Strongly influenced by the organization of the workspace.
Lighting should be moderately bright, approximately correspond to the luminosity of the monitor. This applies to both natural and artificial lighting.
When organizing the “evening” light, the formation of bright light spots should be avoided.
The distance to the monitor should be at least 80 centimeters.
The eye level should optimally be at the same height as the top frame of the information display device.
Pick up a chair, chair and table so that you do not have to look at the monitor “from the bottom.” The correct position of the gaze is straight and slightly down.
The main rule of lighting a workplace is that there should not be light sources brighter than a monitor located in the field of view. This applies to everything – incandescent lamps, windows, glare on light walls. Also, light should be avoided on the surface of the screen. And it’s easier to choose furniture and the arrangement of equipment on it.
Today, monitor screens and tablet displays display colors that are most appropriate for the surrounding world. No need to strain your eyes to distinguish small details, the transfer of subtle shades of color is also at an acceptable level.
The problem is that many people work on improperly configured devices. Calibrate. The procedure is simple, there are a lot of elementary programs on the Internet that allow you to achieve the right display settings for almost any device in minutes.
Naturally, there are deviations. This is especially the difference between devices from LG – many monitors are physically unable to display the entire color spectrum to the same extent. But – with the help of calibration programs, you can significantly improve the picture on the screen.
The problems of organizing the workplace and calibrating the monitor are trivial things compared with the drying of the cornea. Many people working at a computer just forget to blink. This is especially provoked by modern games, bright, dynamic, taking away all attention resources.
The rule is simple – blink every 2 seconds maximum. Put a metronome next to it, organize the sound in the columns, watch the child and distract – whatever. The problem of drying of the eye is the main one. A workplace, the wrong light, a bad picture – all this, for the most part, leads to the fact that a person concentrates, opens his eyes wide, rarely blinks.
Gymnastics for the eyes
During periodic breaks, do a light workout. No need to rub your eyes. Go to the window where no one interferes. The exercise is simple – focus on the tip of the nose for two seconds. Then sharply look at an object located a few hundred meters away and try to see it well.
The exercise is performed a couple of minutes or until the eyeball is slightly tired. Perfectly trains the muscles of the lens control, improves vision, clarity of perception of details.
The second exercise is as simple as possible. Make circular movements with your eye, eights, invent any shapes. The goal is to stretch the muscles attached to the eyeball itself.
As a final, relaxing action – close your eyes tightly and when the darkness thickens as much as possible – open them wide. This trains the pupil’s diaphragm, makes it respond faster and better distinguish colors.