Software Vault: The Gold Collection/Software Vault - The Gold Collection (American Databankers) (1993).ISO/cdr13/ahg.zip/COMPUTER

Text File | 1993-06-20 | 21KB | 427 lines

                       COMPUTER HEALTH
                       ^^^^^^^^^^^^^^^

    The following topics are of interest to computerists  and
people who do a lot of desk-work:

                      IN THE WORKPLACE
                      ^^^^^^^^^^^^^^^^

    Having   comfortable and attractive  furniture will  have
an  immediate and noticeable effect.  Most importantly, years
later,  you  are  less  likely  to  have  troubles related to
spending many hours sitting in a incorrectly designed chair.


                          The Chair

    Your chair will be your most important  piece  of  office
equipment.  So,  make your purchase  carefully.  Shop  around
and  ask a lot of questions.  Be sure you don't have to be an
acrobat to adjust the darn thing!  See that it  has  all  the
features  you  need.   It should have an adjustable seat pan.
Adjust it so that it angles slightly down.   This  will  keep
pressure  off  of  the  lower  back.  For people working with
keyboards for extended time periods, it's best to  angle  the
seat  down  in  front.   Arm  rests  should be adjustable and
removable.   The  chair  should  swivel  and  move.   It   is
important that it has lumbar (lower back) support.  The  seat
height and the backrest need to be adjustable.  These  should
also be laterally adjustable.

    While  sitting in your brand new  fancy chair, check your
posture  now  and  then.  Make  sure the lower back is firmly
against the chair back.  All  the  main  blood  vessels  that
supply  the  extremities  run  down  the  back  of  the legs.
Therefore, crossing your legs  greatly  decreases  the  blood
flow to your heart and puts an unnecessary strain on it. So -
keep  your feet flat on the floor.  If you can't reach, use a
foot rest.

    Palms  should  be  kept  up  off the keyboard.  Use wrist
rests. Position your tilting keyboard pan so your elbows  are
bent  at 90 degree angles and your wrists at 10 to 20 degrees
from horizontal.  The middle row of the keyboard should be at
elbow level.  Also, hit the keys as lightly  as possible.  It
doesn't require great force to depress a computer key.

    Be  certain your office and desk lighting is correct.  If
not,  change  it,  if  possible.   Bad  lighting  can   cause
irritating  glare.  Anti-glare filters that fit over your VDT
screen, indirect lighting, non-reflecting glass  screens  can
prevent  glare  and  minimize  eyestrain.  Remind yourself to
blink frequently to keep  your  eyes  moist  and  comfortable
while computing and reading.  Eye strain is a common computer
user's discomfort.  To help prevent it, say to  yourself,  "I
am  now relaxing my eyes." say anything that will help you to
not stare the computer down!

    Instead of laying papers  flat,  use  a  document  holder
next  to  the screen.  Keep your neck as relaxed as possible,
your chin slightly down and tucked  in,  your  head  straight
ahead. If you do much copying, you  might  consider  learning
touch  typing so that you can remain focused on the copy, and
not have to switch back and forth from copy to  keyboard,  to
monitor.   If  you  are  involved in graphics, don't strangle
your mouse.  You'll have as much accuracy when  you  hold  it
lightly.
                          The Desk

    Get yourself a desk which allows you to  sit at least  24
inches  away  from  your monitor.  There should be room for a
wrist pad between the edge of the desk and the keyboard.  The
monitor should be positioned 15 to 30 degrees lower than your
eyes.  Interestingly, many  so-called  "computer  desks"  are
ergonomic  disaster  areas.  With these desks, the monitor is
too high for a comfortable neck, too  close  for  comfortable
eyes,  and there is no room for your papers, books, notes and
disks.

    If you have a large desktop,  try  to  avoid  the  common
habit of pushing the keyboard forward and then slouching over
to reach it.  Otherwise, you may look like a C-clamp in a few
years.

    More important than the  furniture  is  your  workplace's
emotional   atmosphere, of course.  If it's not satisfactory,
do what you can along with your boss and co-workers to change
it.   You and everyone involved will be happier and healthier
for it, and the company will also profit  from  your  greater
productivity.

                 Cumulative Trauma Disorders

    Computing  can  also be a strain on your eyes, especially
if you have contacts.   Excessive  hours  in  front  of  your
computer  can  also  cause  eye  irritation,  blurred vision,
discomfort in your neck, back,  shoulders,  joint  pain,  and
other symptoms discussed in the previous chapter.  Sitting is
one   of   the   most structurally  taxing  "activities"  for
your  neck  and  back.   Slouching  compounds the discomforts
long-time  sitting  can  cause.   It  compresses  the  spinal
nerves,  unduly  stresses  the  spine, causes muscle tension,
headache strain, and fatigue, which can in turn cause unclear
thinking.

    Have someone who knows about posture show you how to sit.
Lazy   posture   and  incorrect  body  mechanics  while  word
processing, probably causes more muscle and  joint  pain  and
problems than anything else.

    Just four hours a week at a computer is  sufficient  time
to  cause  a  significant  injury  if  you  are  working at a
inefficiently designed or  adjusted  workstation.   With  the
old-time  typewriters,  there  were  frequent  arm  and wrist
position changes and natural  breaks,  like  putting  in  new
paper   and  carriage  returns.   Today,  it's  non-stop  and
high-speed; which puts more wear and tear on hands and wrists
because there is no  recovery  time.   We  aren't  physically
equipped  to  handle thousands of repetitive motions an hour.
The most common injury is  Carpal  Tunnel  Syndrome.   Carpal
Tunnel  Syndrome  is  a  compression  of  a  nerve which runs
through your wrist, resulting in a tingling sensation in your
fingers or pain in fingers, hands or wrists.

    Women run a two to five times greater risk  of  suffering
from  CTD (Cumulative Trauma Disorders, which includes carpal
tunnel syndrome) than men.  The  incidences  of  this  injury
have reached alarming proportions.

    "Cumulative Trauma Disorders  have  become  the  nation's
leading cause of occupational illnesses." says Sharon Danann,
research  director  of Nine-To-Five, the National Association
of Working Women.  And in the 1990's, they will  account  for
one-half of all job related disorders."

    Approximately a fifth of the LA  Times'  editorial  staff
have  had  CTD  symptoms.   Not  just computer-workers are at
risk. Anyone who uses their hands in  a  repetitive  way  for
long  periods  of  time are.  Retail and grocery clerks, mail
workers, gardeners, musicians, and assembly-line  people  all
have CTD complaints.

NOTE: Use your entire hand while picking things up, not  just
the  thumb  and forefinger.  This takes the stress off of the
wrist.

             Monitors and Electromagnetic Fields

    Monitors  emit  several  kinds of radiation.  Ultraviolet
light radiation has been blamed for cataracts, and  high  and
low frequency electromagnetic radiations have been blamed for
cancers  and birth defects.  So far, it hasn't been proven or
disproven that  any  of  these  radiations  around  computers
actually  cause  biological  damage.  The radiations your VDT
emits are said to be in  the  "safe"  range.   Still,  "buyer
be ware."  For  safety's  sake, put your monitor at least  24
inches    away   from   your   body.    The   electromagnetic
radiation*  is  very  strong  close  to  the  tube, but fades
rapidly as  you  move  further  away.   At  three  feet,  the
radiation   is   indistinguishable  from  natural  background
radiation (with today's detection instruments).  Directly  in
front  of  a  monitor  is  a  safer place than to the side or
behind, because there is a high-voltage coil in the  back  or
one  side  which  is  the  highest emitter of electromagnetic
radiation.  So - do not get close to the back or the sides of
the  monitor,  even  if  it's in the next room.  This type of
radiation penetrates walls.

*Studies suggest that it's wise to avoid  this  radiation  by
not   sleeping   or   sitting  for  a long time near electric
devices;  by  unplugging  water  bed  heaters  and   electric
blankets  before going to bed, and by staying at least 5 feet
away from  all  sides  of  your  T.V.

    For light radiation, anti-radiation screens can help, but
only  block  electric fields at very low frequency levels and
extremely low frequency levels (VLF and ELF).   They  do  not
block   magnetic  fields,  and  high frequencies,  which  are
thought by many scientists to be a more serious danger.

    Below  are  some  of  the  health problems that have been
linked to extensive computer use:

                    Pregnancy  Disorders

    A  possible  increased  risk  of  miscarriage  or   birth
defects.  Radiation  and  on-the-job  emotional  and physical
stress has been suggested to be a  possible  explanation  for
this.   Very  controlled  studies  have not yet confirmed the
connection.

                          Cataracts

    Ultraviolet radiation from your computer screen  has  NOT
been  found  to  cause  them.   The  levels  known  to  cause
cataracts are 10,000 times higher than those  coming  from  a
VDT.

    NOTE:  For  more  information  on the exposure hazards of
magnetic fields, read Paul Brodeau's CURRENTS OF  DEATH.   To
gain  more  knowledge  of  your  electromagnetic  field, read
Robert O. Becker's THE BODY ELECTRIC.

             Computer Related Injury Prevention

    According to numerous  sources  and  research,  the  best
prevention technique is to simply take frequent breaks - more
about  this in a few seconds.  Since there's no time for long
workouts on the job, look for hidden exercise  opportunities.
Take  a  brisk  10  minute  walk  during  lunch, do some deep
breathing or just stand up by your desk and  do  some  simple
stretches.   These  short spurts of exercise taken throughout
the day will help with weight loss and lowered  heart  rates.
And  of  course,  remember  to  use the stairs instead of the
elevator.   During  your  rest  periods,  it   is   extremely
important  to relax your hands.  Let them go limp, shake them
out,  massage  them,  anything  but  bending,   twisting   or
straining  your   wrists   or   fingers.   To  help  maintain
healthy  eyesight,  look as far into the distance as possible
for 15 seconds, many times a day.

    You will produce more if you break at least once every 45
minutes.  Although, ideally, the "20/20"  approach  is  best.
This  means  that  every  20  minutes,  you  would get up and
stretch, and/or move around for 20 seconds. An  old-fashioned
oven  timer works well for this.  Or you can set your digital
watch or clock to go off at regular intervals.   Also,  there
are  some  TSR programs containing  timer  alarms  that  will
interrupt  your  work  to  let you know it's time to rest and
stretch.

    And, remember to breathe deeply in a natural  manner.  Be
sure that  there is adequate ventilation in your workplace so
you can.

                  Relaxation and Stretching

    For those of you who are overwhelmed  -  take  heart.  As
with  the  information on injury prevention, choose only what
you have the time and inclination for.  Even  if  you  choose
just  one  or two hints and exercises from each segment - the
relief you will feel will have made it far worth the effort!

    Every  five  minutes,  look across your office or out the
window.  On those conference calls, remember  to  switch  the
phone  receiver  from  side  to side.  Better yet invest in a
high quality speaker phone.

Breathe deeply while doing these stretches:

    Press your forehead into  your  palms  resisting  forward
motion  with  your hands.  Hold for 15-30 seconds. Clasp your
hands behind your head and press your head back.  Resist  any
motion  with  your  hands, holding for 20 seconds.  Turn your
head to one side, resisting any motion with your hand. Switch
sides and hold for same amount of time on  each  side.  Then,
tilt head to one side, resisting any movement with your hand,
again, holding the position for 20 seconds on each side.

    Step away from your desk.  Shrug  your  shoulders  up  to
your  ears,  hold 5-7 seconds, then release.  Repeat 3 times.
Rotate each shoulder separately forward  for  7  seconds  and
then  backward  for the same amount of time.  Place your left
arm (bent at elbow) up and over your head.  Then grasp  upper
arm  with  right  hand and pull it gently, slowly toward you,
while leaning a little to the right.  Feel  the  stretch  all
down your side and in your back.  Repeat this with your right
arm.  For   upper  back  tension  relief,  interlace  fingers
behind  head and scrunch shoulderblades together and hold for
3-7  seconds,  then release.  Repeat a few times.  Shake your
hands at your sides, overhead, in  the  air  and  everywhere.
Shake  your whole body.  This will boost sluggish circulation
and help keep muscles loose.

For a pick-me-up, do this:

    Beginning at your shoulder, gently "slap" your  arm  down
to your wrist. Do the same thing to the other arm.  Then, pat
your  chest  -  this  stimulates the thymus, the heart of the
immune system. Be sure to go to the middle of the breastbone.
Then pat your stomach.  Next pat your legs down to  the  tops
of your feet.  Complete by doing the same to your head, neck,
back and buttocks.  You'll feel tingly and energized  by  the
end of this "exercise."

                 For the Neck and Shoulders

    To  loosen a stiff neck and sore shoulders, do these with
a straight spine and BREATHE DEEPLY while sitting:

1.  Slowly drop your head fully forward, then backward.  Then
    tilt,  then  rotate to each side.  Hold each position for
    5  seconds or longer.

2.  Turn your head slowly as far to the right as  COMFORTABLE
    Then, hold for 4 seconds.  Repeat the above for the other
    side.  Continue until you feel an easing of tension.

3.  Grasp as much of the top of your left  shoulder  you  can
    with your right hand, squeeze firmly for  5  seconds  and
    let go quickly.   Repeat  on  other  shoulder.   Do  each
    shoulder 3 times.

4.  Open   and  close  your  mouth  widely,  several times to
    relax the jaw which in turn, helps relax the neck.

                    To Calm and Energize

    Anytime  you want to feel calmer and more centered, close
your eyes, inhale and exhale very slowly at least four  times
through  your  nostrils.  Let your exhale be longer than your
inhale.  If you wish, with a relaxed attention, count to 4 on
your in breath and 5 on your out breath.  This exercise  will
increase your energy level.

    If   would like to increase work productivity, turn on an
easy listening station.  Their music is geared  to  the  mood
changes  people  typically go through in the course of a day.
Lively and upbeat to get moving in the  morning,  stimulating
tunes  during the prelunch slump and relaxing music for day's
end.   Another  way   to   increase   work   efficiency   and
effectiveness is to be physically fit and strong.  This  will
give  you  more  vitality  which  will  in  turn  raise  your
productivity.  For desk  bound  executives,  this  can  be  a
challenge.   NordicTrack  has  risen  to meet that challenge.
Their new product, The Executive  Power  Chair  was  designed
with the corporate person in mind.

    It  doubles  as  a  high-quality  office  chair   and   a
strengthening  device  that  allows  '90s executives to build
their upper body strength and muscle tone while  taking  care
of  business.   You  can  use it while on conference calls or
while reading.   All  of  the  major  muscle  groups  can  be
effectively exercised in just 10 to 20 minutes. A basic 3 day
a  week  workout on the Power Chair can build muscle and bone
mass, tone flabby stomachs, increase energy level and relieve
stress.  It's a great way to get in shape while on  the  job!
For  more  information  contact NordicTrack.

                      For Home-Workers

    If  you spend long hours at your home computer working or
playing, you may experience certain discomforts that  can  be
avoided.  If  you  have a cat, take the "Kitty Kat Kure." Lay
back in your recliner or your favorite place  to  relax  with
your cat on your lap or chest.  Researchers say that  petting
a  pet  relieves  stress,  lowers  your  blood  pressure  and
heartrate.   Do  a  jigsaw  puzzle.   This can slow you right
down.  Run around the block, take a short,  brisk  walk.   Do
some some of the exercises mentioned earlier in this section.
Do yoga or improvised stretches.  Remember to take "breathing
breaks."  Inhale to the count of four and exhale to the count
of five. Be inventive, make up your own! Take a comedy break.
Tape some comedy acts.  Watch a clip or two when  you  really
need a laugh (may I suggest the "Best of Saturday Night Live"
-  order through Time-Life's 800 number shown on T.V.).  Find
SOMETHING to laugh at - maybe even  yourself!   Laughter  can
save your life.  See COMEDY on the main menu.

    The  following  technique called "progressive relaxation"
is best done while lying down:

    Beginning  with  feet, say to yourself: " My feet are now
beginning to relax.  I am now relaxing my feet.  My feet  are
TOTALLY  relaxed."  Then  move up to your calves, thigh...you
get the picture, until you've  covered  every  part  of  your
body.   When  you get to your head say: "I am now relaxing my
forehead, I am now relaxing my  entire  head."  Now,  I  will
relax my mind, etc.  Repeat the phrase 2-4 times.  Do this at
least  once  a day.  This one works well for getting to sleep
quickly.  It can be done in 2-3 minutes.  However, it's  most
effective  when  you take 5-10 minutes.  A simplified version
is  to  close  your  eyes (if in a bank line or waiting room,
leave  eyes  open   -   if  more comfortable), take a deep in
breath expanding the stomach while saying "I am." On the  out
breath,  say  "relaxed"  or  "peaceful"  or  whatever word or
phrase works best for you.

                       Relax Your Eyes

    Every  hour  or  so,  palm  your  eyes.   This is done by
getting into a reclining or lying  down  position,  then  rub
your hands together until heat is generated, then place  your
palms  over  your  eyes,  your  right hand slightly over your
left. Leave them there while breathing naturally, deeply  and
fully for 3-5 minutes - less if time  is  limited.   Relaxing
the eyes calms your body and mind.

    For the most part, what we have discussed in this section
have   been   preventive  techniques.   Like  anything  else,
relaxing is a skill that requires learning.  It  is  a  habit
that  you  establish  for  yourself.  It's  one  of  the best
insurances against injury.  If you already have CTD symptoms,
all  the  experts  say  to REST.  This means, if possible, to
take some time off.  These injuries will respond  to  rest  -
BEST   if  attended  to  soon  enough.   The  stretching  and
exercises offered here, focusing on flexibility and  strength
will  help at any stage.  However, rest is best.  People have
had excellent  results  using  massage  and  other  forms  of
physical   therapy.    If   you   must  stay  on   the   job,
alternating  applications  of  heat and ice have helped some.
Braces or wrist splints can protect injured tendons and force
larger muscles to carry more of the load.   Remember  if  you
are  experiencing  any  numbness,  pain or tingling, see your
practitioner or physician  immediately!   You  will  gain  by
saving  yourself  from pain and some very costly surgery.  It
is always better to prevent than to recover.

    Consider transferring to another department or reduce the
workload, if  possible.   In  fact,  this  may  be  the  VERY
opportunity  you  need  to take a look at ALL aspects of your
work situation. Is your workplace competitive or cooperative?
An atmosphere of competition will create stress and  tension.
Whereas,  an atmosphere of cooperation will create relaxation
and harmony. Perhaps its time to contemplate a career change?
Those of you who feel "stuck" in the  9-5  world  -  are  you
waking up dreading going somewhere you'd rather not be, doing
something you'd rather not do?  Without quitting your present
job,  you might consider network marketing as a viable way to
start your own business.  This business can be launched on  a
part-time  basis  right from where you area with a very small
investment.   For   additional   information,   please   see:
"Attitude", "Relationships" and "Suggested Reading."
                                                 End of file.