Even if your office is a comfortable, spacious and bright place with a beautiful view from the window, do not rush to relax, as the Internet publication for girls and women from 14 to 35 years old Pannochka. net In the most idyllic place, office workers are exposed to a number of dangers, which need to be remembered.
One of the main dangers is sitting at the table for many hours.
Recent studies have shown that prolonged sitting is a risk factor for multiple chronic diseases.
According to the US Bureau of Labor Statistics, in the States, at least 21.6 million people are employed in jobs that involve prolonged sitting at the table. Basically it is office workers.
In this article, experts from the medical publication MNT will tell you about the main health hazards of an office worker and how to prevent chronic diseases of a sedentary lifestyle.
Your desktop.
Sitting at the table does not just limit the amount of time a worker can spend on physical exercises. Researchers have repeatedly demonstrated that prolonged sitting in itself is associated with a deterioration in health, regardless of physical exertion in their free time. That's what bothers most of all..
Although it seems to some that there is nothing more simple and sparing for the body than sitting in a chair, this is a big mistake. Office workers most often complain of pain in the wrists, lower back, neck and other problems characteristic of the sedentary lifestyle.
If a person is sitting at a table incorrectly, this puts the spine in an uneven overload, which affects over time. Not surprisingly, back pain is the # 1 cause of temporary disability and the reason # 2 visits to a general practitioner in the US.
The American Chiropractic Association (ACA) states that back pain can be caused by abnormal posture, psychological stress and a host of other factors, almost all of which are somehow related to office work. According to experts, the worst thing is for those employees who are forbidden from time to time to get up from the table to get warm.
Correct position at the table is the main way to protect your musculoskeletal system when sitting.
"Mistake # 1, which causes diseases of the musculoskeletal system in office workers, is the wrong position of the body," Dr. Luis Feigenbaum, an expert in physical therapy from the Miller School of Medicine at the University of Miami, recently told ABC News.
To achieve the maintenance of the correct position of the body, you need to pay more attention to the ergonomics of the workplace. The matter is not limited to the right selection of a table and an armchair. Make sure that all the items that you need in work are within reach, and you do not need to squirm and reach for them many times a day.
When you sit at the computer, your monitor and keyboard should be located strictly in front of you, not left and not right. You must sit straight, and legs should reach the floor. If the latter is impossible, you need to use a footrest.
When you type on the keyboard, the brushes must be in the natural position. It is advisable to use wrist supports and special keyboards to prevent stretching of the tendons, by the type of keyboards Anti-RSI.
There are many mistakes that office workers allow:.
• Cross your legs.
• Sit hunched over.
• Lean forward to the screen.
• Clamp the tube between the shoulder and cheek All these errors, becoming a habit, can eventually lead to serious problems with the musculoskeletal system.
American experts strongly recommend that all office workers often get up from their seats and walk around the office. By the way, a study published recently showed that a 2-minute walk every hour of sitting significantly reduces the risk of cardiovascular diseases in sedentary people.
Computer: one-eyed monster of a modern office.
Today, most office workers are forced to spend hours looking at the computer screen. Although for computers of intellectual work the computer made the work much simpler and more productive, this technique poses a huge danger to health, especially when used improperly.
The computer should be positioned so that the worker can maintain the correct position of the body during the day. But no matter how the electronic assistant on your desk stood, working with a computer is in any case "wear" of those parts of the body that directly use it. It's about your hands and eyes.
To avoid eye problems, the office should have adequate lighting. Do not put the monitor in front of the window.
The monitor should be set up properly so that the brightness matches the lighting in the office, and the image is comfortable for the user. The distance from the eyes to the monitor is calculated from the diagonal of the screen (for example, for 24 "it should be about a meter).
If the fonts on the screen are too small, this leads to overexertion of the eyes and causes the user to tilt closer to the screen, violating the correct posture. Font should be read comfortably.
Many have heard of the tunnel syndrome, which in the last century was called the "typist's illness" - a professional disease of people who, according to their duty, knock on the keys every day. Earlier, when fragile girls spent hours working with hard keys of antediluvian typewriters, this ailment often forced them to leave their jobs at a fairly young age and change their profession.
Now we work with modern and comfortable keyboards, but to health of hands still it is necessary to concern attentively.
When you print a lot, your hands and fingers perform repetitive monotonous movements. With frequent pressing of keys with excessive zeal, pain may occur with time, small joints become inflamed.
The situation can correct the correct position of the hands on the keyboard and the use of wrist restraints, as well as a rational mode of work.
The US Occupational Safety and Health Administration (OSHA) warns: when working with a computer, it is extremely important to take regular breaks! OSHA experts recommend that all employees make a 10-minute break after each hour of work for the PC, which will allow the body to recover and significantly reduce the risk of occupational diseases.
medbe. en.