Safeguarding Your Body while doing computer work

1. Wear loose pants and avoid wearing tight pants at workplace.

2. Move now and then rising out from the seat and walk for a few minutes.

3. Breathe easily and deeply – without holding the breath at any level, for about two minutes or so while being at work before computer.

4. Drink enough water before attending to any computer work, especially when you are in an A/C room or in a hot room at Summer.

5. For every half an hour you can do side wise rotating body exercises, side wise bending exercises and also sit-ups.

6. If you feel hot at sitting on the chair, rise out and change the chair to a good ventilated one.

7. Take a good quantity of night sleep. If this is not possible take a short nap at afternoon the next day or go to bed earlier at night the next day. Without having good sleep do not sit before computer for work.

8. Always have good light in the room where you do your computer work.

9. After rising out from bed, do not go straight away to do the computer work. Wait for the body to adjust to the waken up state for a few minutes and also wait till enough daylight comes inside the room, in case you rose at early morning.

10. Never work in darkness. At night have artificial lights during the work.

11. Increase the brightness as daylight increases from the morning. Adjust the contrast down as the daylight decreases towards the evening. Have balanced same levels of both contrast and brightness at the optimal position at mornings and evenings.

12. Doing the following eye exercise will surely relax your eyes and prevent it from becoming sore: ‘seeing the tip of the finger and then shifting the eyes to an object in a far off place, and seeing the object fixedly for about fifteen seconds and then returning to the finger tip. This is to be repeated for four to five times. This exercise can be done after each session of computer work.

13. While attending to the computer work you should take away your eyes from the computer screen and blink for about twenty times. If this is done every half an hour, it will prevent your eyes becoming dry.

14. At the end of your each computer work you can do the following facial exercises to increase the blood circulation: the act of lifting up the eyebrows, closing the eyes and screwing up them, ballooning the cheeks, the act of showing the teeth, the acts of opening down and closing the jaws, and moving the lower jaw to both sides.

Following these guidelines shall safeguard your body from illnesses, that may be acquired while doing computer work.