节日快乐,身体健康

24 09 2007
过节了,把我自己学到的一点健康知识跟大家分享。每天用电脑超过8个小时的人务必阅读!!!

The reality of modern day information work is that most of us spend a
good chunk of our time each day seated in front of a computer.  I’m big
on time maximization
so my feeling is that if we’re going to be on a computer all day why
not make the best of it.  The problem with poor posture is that
eventually over time it leads to injury.
Part of my reason for writing this is personal.  My Dad has been a
computer programmer all his life and when he was in his early 40s he
started having major back spasms which pretty much ended any athletic
activity for him.  And he is just one of many…did you know that there
are over 200,000 hip replacement surgeries each year in the U.S. alone?
So if you’re interested in not going down with a back/hip/whatever injury later I encourage you to continue reading…

不要让自己成为computer slave,不要跟我一样,发现自己身体不舒服的时候才想起去学习这些“小儿科”的东西!晚上跟室友Marwan谈到这个,2年前他也有类似的问题,back injury,所以有很多感受和信息分享,受益匪浅!废话不多说,检查你的坐姿和你每天使用的电脑:
1. 键盘是否放在离身体较近的位置?桌边,而非桌子中间
2. 使用键盘的时候,手,手腕,和前臂成一条直线,基本上与地面平行;
3. 上臂平行靠近身体,而不是叉开或者伸缩(减少对肩部受力)
4. 身体躯干贴近椅子靠背,而非悬空。椅子靠背有10-11度的倾角为佳
5. 调节椅子高度,使脚接触地面,不至于悬空也不至于太低。
6. 显示器的上端与眼睛平齐,距离约50-100cm,略下视,10-15度角
7. 定时离开电脑(不超过2h),活动颈部,腰部,腕部,远视,弯腰,走动。

我就是第1和3点没有注意好(键盘太前致使身体前倾,让肘部来支持头的重量;上臂叉得太开,让肩部长期受力)造成脖子和肩膀疼。

这里有个checklist,大家过节期间抽3-5分钟对照检查一下,保准受益非浅!

这不是杞人忧天,在google里搜索"Repetitive Strain Injury" 或者“Computer Ergonomics”就能看到大量的网页。健康第一,没有人比你自己更关心你的身体!!

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2 responses

28 09 2007
格格

放风筝可以缓解因为久坐而引起的肩颈背疼痛;不过每周至少要1小时;–试过一次,不过没坚持下来,
针灸和拔火罐,每周1-2次,每次20分钟左右;– 很有效,现在每周都去医院报到
 

28 09 2007
Sterding

谢谢小滋格格, 好像是第一次访问啊!欢迎光临~

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