- Set up your workspace ergonomically. This means having your computer screen at the right height and distance from your eyes, and having a comfortable chair that supports your back. Your eyes should look slightly downward when viewing the middle of your monitor and should be at least an arm’s length distance away from you (about 50cm).
- Take breaks throughout the day. Get up and move around every 20-30 minutes to avoid muscle fatigue and stiffness. You can also use this time to do some eye exercises or simply close your eyes and relax.
- Avoid glare and reflections on your computer screen. This can cause eye strain and headaches. If you have a window behind you, try to position your screen so that the light is coming from the side or the front. You can also use a screen glare filter to reduce the amount of glare.
- Adjust the brightness and contrast of your screen. This will help to reduce eye strain and make it easier to see the screen.
- Take care of your eyes. Blink regularly to keep your eyes moist. If you wear glasses or contacts, make sure that they are properly fitted.
- Stay hydrated. Drinking plenty of water will help to keep you alert and prevent headaches.
- Get up and move around regularly. This will help to improve your circulation and reduce your risk of health problems associated with sitting for extended periods of time.
- Take a break from the computer altogether. If you find yourself feeling tired or stressed, take a break from the computer and do something else for a while. This could be going for a walk, reading a book, or listening to music.
Following these tips can help you to stay healthy and productive while working in front of a computer all day.
Here are some additional tips that you may find helpful:
- Use a standing desk. This is a great way to get some movement into your day and reduce your risk of health problems associated with sitting for long periods of time.
- Use a headset. This will help to reduce the amount of noise in your environment, which can help to improve your concentration and reduce stress levels.
- Take advantage of natural light. If possible, try to work near a window so that you can get some natural light during the day. This can help to improve your mood and energy levels.
- Get regular eye exams. This is especially important if you spend a lot of time working in front of a computer. Your eye doctor can check for any vision problems that may be caused by computer use and make sure that your glasses or contacts are properly fitted.
- Stand while talking on the phone or watching television.
- Walk with your colleagues for meetings rather than sitting in a conference room.
- Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.
I hope these tips help you to stay healthy and productive while working in front of a computer all day.