WORKING WITH COMPUTER

AND STAY HEALTHY

originally written by Lorem Ipsum
Let’s start this session with
a brief question…

2
How long do you
work with
computers each
day?
8
5
More than six hours?
If so, we’re just the same 
Then the next slides could
really help make your day
healthier
Sitting Kills You
Whether you are:
• Sitting in front of computer
• Watching TV
• Reading a book

Sitting for long time is a

very serious health risk!
Risks of Prolonged Sitting

blood
weight
circulation diabetes
gain
problem

cancer more
snacking
back pain We don’t want any
of these, do we?
So what can we do?
Remedies
Sitting is perfectly good and normal.
It’s just when you do it excessively that it turns into a
major health risk. So, try to loose it up a little.

Here are some things that you can do:

• Take 5 minutes break per hour
• Walk around and stretch during break
• Exercise before and after work
So, do
you want
to know
more?
Beat These Unhealthy Work Situations!

Let’s improve our

health by overcoming
1 2
Bad Repetitive
these most common Posture Movements

unhealthy work
3 4
situations
Prolonged Social
Staring Isolation
 1 2

Bad Posture Causes Pain Bad

Posture
Repetitive
Movements

3 4

• Typical consequences of bad posture while working on the

Prolonged Social
Staring Isolation

computer are pain in the back, shoulder, neck, and

headaches.

Remedies:
• Taking frequent breaks and stretching
• Self massage your back and neck
• Set up your monitor ergonomically (the
top edge should be at eye level, the
display should be at arms length from
your face and angled slightly backward)
• Work on healthy sitting posture,
apparently a little leaning back is
actually the best < 70° N 90° N ~120° Y
 1 2

Repetitive Movements Cause Injuries Bad

Posture
Repetitive
Movements

3 4

• Repetitive Strain Injury (RSI) is caused by continual physical

Prolonged Social
Staring Isolation

movements that damage tendons, nerves, and muscles. This

is actually a severe form of bad posture, mostly affect hands
and leads to Carpal Tunnel Syndrome.
Remedies:
• Taking frequent breaks and stretch
• Adjust posture to reduce strain on your
wrist
• Consciously keep your hands and arms
relaxed
• Use very little force when using
keyboard or mouse
 1 2

Staring at Screen Causes Eye Fatigue Bad

Posture
Repetitive
Movements

3 4

• Staring at bright screen for hours can lead to eye fatigue,

Prolonged Social
Staring Isolation

headaches, and blurred vision. Fortunately, they can be

prevented.

Remedies:
• Use a sufficient size monitor
• Avoid glare or high brightness
• Keep at least one arm length between eyes and monitor
• Keep blinking to lubricate your eyes
• Follow the 20/20/20 rule, i.e. every 20 minutes, focus on an
object 20 feet (6 meters) away for 20 seconds
• Have sufficient lighting in the room
Let’s do Eyes Gymnastics!
 Stand or sit up right. Look straight ahead. Without moving your head,
1 look to the right. Hold for 1 second. Then look to the left. Hold for 1
second. Repeat this cycle 3 times.
 Look up. Hold for 1 second. Then look down. Hold for 1 second. Repeat
2 this cycle 3 times.
 Look up-right diagonally. Hold for 1 second. Then look down-left
3 diagonally. Hold for 1 second. Repeat this cycle 3 times.
 Look up and slowly roll your eyes counter clock-wise 3 times. Then
4 slowly roll your eyes clock-wise 3 times.
 Focus on a nearby object, e.g. a pencil (20-30 cm away from your eyes).
5 Then look at something distant. Focus on that distant object, hold for 3
second. Then look on the nearby object again. Repeat this cycle 3
times.
 1 2

Social Isolation Causes Anxiety Bad

Posture
Repetitive
Movements

3 4

• Computers are very efficient tools in getting more work done

Prolonged Social
Staring Isolation

in less time. But it make us spend less face-to-face time with

people. This can lead to anxiety, depression, and mental
health issue.
Remedies:
• During your breaks, seek out social
interaction
• Have meals with colleagues & friends
• Plan for social activities after work
• Hydrate yourself sufficiently (2 litre a
day at minimum)
Conclusion
Are computers bad for health?

Too much of anything is bad for you. Working with a computer for hours on end day in
day out is very straining for your body and can cause very serious health issues.
Fortunately, you can avoid pain and misery with only a few simple routines.

The key changes are to take frequent short breaks, get up to walk and stretch at least
once an hour, actively relax, interact with other people, and especially if you have a
lot of stress, remember that you must exercise to stay healthy.
Thank you for your time!
It’s been a pleasure to share 
About The Writer
• Lorem Ipsum Dolor Sit Amet
• Windows Editor

Lorem Ipsum
Credit
• www.makeuseof.com
• www.iconfinder.com
• d13yacurqjgara.cloudfront.net
• www.worklifebarometer.com
• news.bbc.co.uk/2/hi/6187080.stm
• www.freepik.com
• flathe.wpelement.com
• www.exercise4eyes.com
• www.mediaprowebdesign.ie