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Desktop Job Health Issues

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by

Sam Tiller

on 28 March 2014

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Transcript of Desktop Job Health Issues

Desk Job Health Issues

What can I do about it?
Good Posture
Keyboard Placement
Monitor Position
Eye level should be 2-3 in. from the top of the casing.
Look Away
Every
20 mins, take
20 secs to look at something 20 feet away.
Get up and move!
1. Stand every hour


What's wrong with sitting at a desk all day?
Research and Statistics
Eyes
Eyestrain-
Eye discomfort
Headaches
Itchy eyes
Dry or watering eyes
Burning sensations
Changes in color perception
Blurred vision
Difficulty focusing
Wrists
After 5 Days
Increases:
plasma triglycerides (fatty molecules)
LDL cholesterol (aka bad cholesterol)
insulin resistance
The Minute You Sit Down:
1. Electrical flow slows down

2. Calorie burning rate slows to
one calorie per minute
Okay, so...
( your muscles stop taking in fat and your blood sugar goes up- putting you at risk for weight gain.)
RSI
- repetitive stress injury
Body Aches
80% of Americans will experience chronic pain from sitting.
2. Get 30 minutes of moderate activity a day to
ramp up your
NEAT!
(Non- Exercise Activity Thermogenesis)
Those with sitting jobs have twice the rate of cardiovascular disease.
Those who sit six or more hours a day are forty percent likelier to die in the next 15 years.
The more often you slouch the more difficult it will be to improve your posture...

wrist
shoulders
neck
lower back
33%
38%
53%
63%
can lead too...
Carpal tunnel
- effects wrists and fingers;
causes pain, numbness, or dull aches
If You Sit for a Full 24 Hour Period...
40% reduction in glucose uptake
in insulin


(this can eventually cause type 2 diabetes)
After Two Weeks
muscles begin atrophy
oxygen consumption drops
harder to walk or climb
We are not talking about exercise, just moving around a bit.
NEAT activity can increase blood flow, aswell as serotonin available to the brain.
Desk and Chair Height
20-20-20
and Remember to Blink!
Blinking Helps
It washes the eyes in theraputic fluids.
The monitor should be arms length away from you.
The screen should be tilted back by 15 degrees.
Your arms should form a 90 degree angle when typing.
Your legs should form a 90 degree angle when planted on the floor.
The "b" key should be directly front of you.
Your mouse should be as close to the keyboard as possible.
but you can always hope to improve.
1.
Bend from the hip joint to sit down,
instead of rounding your upper back.
2.
3.
4.
5.
Sit close to the front of your
chair, and put a pillow under you to elevate your sitz bones.
Lift your torso by imagining you are zipping a tight pair of pants
To help hold your chest high, imagine there is a light switch at the front of your breast bone, and switch it to the "on" position.
Your head wieghs about 15 pounds, and that weight can strain your neck and shoulders.
To avoid this, rest your neck and shoulders above your center of gravity.
If all else fails then stick to this philosophy:
"The best posture is always the next posture."
Full transcript