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RedWine
02-27-2006, 07:31 AM
Sitting at the computer all day is not exactly good for the body. If you have to be at a desk all day long, doing some simple things can improve your posture and health.


Steps

Sit properly in a good chair designed for deskwork. Your back should be straight, and your head should be looking directly into your monitor. If you have to look down or up, you need to adjust the height of either the screen or your chair. If you keep leaning forward, first get your eyesight checked. If your eyesight is fine use a loose belt or string to tie yourself to the chair. After a while your posture will improve and you'll no longer need this restraint.

Maintain an ergonomic body posture while typing. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.

Stand up every half hour. Walk around a few steps, stretch your legs, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs.

Roll your head around your neck periodically, but avoid rolling your head all the way back. Do the motion slowly clockwise for 1-3 iterations and then repeat in the opposite direction.

Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).

Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Do this all day long while you are in your chair.
Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.

Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though.

Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.

Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 7 (i.e., when stretching your arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly.

Take a few deep breaths. If possible, get some fresh air in your lungs.

Tips

As long as something is moving, you will be helping to keep yourself in better shape. Constant movement will burn calories and contribute to cardiovascular health. While exercising at your computer is helpful, it is not a substitute for going to the gym or conducting a regular exercise program.

Don't sit still. Fidgeting is a good way to keep moving. Even something like tapping your foot. But don't make too much noise--however you fidget, the repetitive noises may bother other people.

Always have water nearby to drink.

If you're all alone, try shutting off the computer for a bit and exercise. If you're on a cell phone call, get up and do stretches, or leg lifts, anything to keep moving during down time away from the desk.

Try exercises that combine opposing muscle groups (flexors and extensors, e.g., biceps and triceps) to get a good workout. Clasp your hands together with palms facing each other. Pull up with one hand while pushing down with the other.

Play music while working to provoke body movement.

Warnings

Your body needs more exercise than just what you do at the computer, but following these steps will contribute to a healthy, balanced lifestyle.
Do not sit at your computer for a long time.
Steps 7 and 8; if not done in moderation, may cause you to start sweating, which may not be a pleasant sight or odor in an office environment. Keep in mind you are doing these to prevent stiffness, so save the enthusiasm for the gym.

Hamidjan
02-27-2006, 07:48 AM
in matlabe kheyli jaleb va baraye man kheyli mofidi bood. print kardam ta negah daram. merci RedWine

mahsaak
02-27-2006, 07:53 AM
wwwwwwwwwwwwwwwwwoooooooooowwwwwwwwwww red wine thanks alot.i hop it help me, couse most of the time im sitting at the computer,
thanks for ur info. u are genious

RedWine
02-27-2006, 08:41 AM
in matlabe kheyli jaleb va baraye man kheyli mofidi bood. print kardam ta negah daram. merci RedWine

yadet basheh keh computer is working for you,not you are workin for computer !!! 2 sali tool keshid ta inharo jam konam ye ja va benevisam vaseh baro bax keh ziad kar mikonan ba pc ! agar bishtar az 2 saat kar mikoni ba pc, hatman nooshidani ziad bekhor !

Hamidjan
02-27-2006, 10:02 AM
age baraye har 2 sa'at kar ba computer, yek botry ab bayad bokhorim, man bayad roozi 12 ta botry tamoom konam :D

amma jeddi man bayad in nokat ra dar nazar begiram chon ba ghade boland, majbooram modam poshte computer basham va aghlab gardanam dard mikone. man shenidam sakhtiye kare computer ra ba kar dar ma'dan moghayese kardan. pas bebinid ma che kare sakhti darim.

RedWine
02-27-2006, 10:13 AM
age baraye har 2 sa'at kar ba computer, yek botry ab bayad bokhorim, man bayad roozi 12 ta botry tamoom konam :D

amma jeddi man bayad in nokat ra dar nazar begiram chon ba ghade boland, majbooram modam poshte computer basham va aghlab gardanam dard mikone. man shenidam sakhtiye kare computer ra ba kar dar ma'dan moghayese kardan. pas bebinid ma che kare sakhti darim.

my last career had a BIG relationship with PcS ! alan nah ziad ! ab bekhori hatman ! ziad hamchin nashin 3-4 saat payeh pc ! yokhdeh boland sho,in var unvar boro,hava taze kon ! varzesh ham yadet nareh ,agar tunesti,music goosh kon when u r workin on pc !

Hamidjan
02-27-2006, 10:23 AM
fekr konam in moshkele aghlabe programmer-ha bashe. vaghti ke yek moshkeli dar kar hast, gahi mibini 4 sa'at paye computer neshasti va dari code mizani va kar mikoni, bedoone inke befahmi cheghadr tool keshideh. dar in zaman-ha bishtarin khastegi kari ra baram dare. hatta shodeh gahi yadam rafteh ke nahar bokhoram. asr ke shodeh, mibinam ke gorosne hastam, tazeh yadam miyofteh ke inghadr mashghoole kar boodam, aslan yadam rafteh nahar bokhoram :D begzarim, khodkoshi nabayad kard.

RedWine
02-27-2006, 10:34 AM
fekr konam in moshkele aghlabe programmer-ha bashe. vaghti ke yek moshkeli dar kar hast, gahi mibini 4 sa'at paye computer neshasti va dari code mizani va kar mikoni, bedoone inke befahmi cheghadr tool keshideh. dar in zaman-ha bishtarin khastegi kari ra baram dare. hatta shodeh gahi yadam rafteh ke nahar bokhoram. asr ke shodeh, mibinam ke gorosne hastam, tazeh yadam miyofteh ke inghadr mashghoole kar boodam, aslan yadam rafteh nahar bokhoram :D begzarim, khodkoshi nabayad kard.


Mifahmam chi migi ! chon ta andazei man ham ba in moshkel zendegi kardam !

My last career was to be pilot (11 years) ! shayad kheili bishtar az to in problem rooyeh man asar dasht vali khoob,States keh boodam,i had some special classes for that ! digeh in salhayeh akhar ham az sport aslan door naboodam !

Ba in hal ,kar ba pc kheili sakhteh va batad movazeb bashi keh in kar to ro mariz va narahat nakoneh !

Hamidjan
02-27-2006, 10:57 AM
pilot? khosh be haletan :)

hatman in mavared ra dar kare khodam re'ayat khaham kard. chon midoonam asarate bad kar kardan, dar toole zaman khodesh ra neshoon mideh va oon moghe dige kheyli dir shodeh. in treadmill too basement khooneye ma dare khak mikhore. bayad beram shoroo konam har rooz yek hali behesh bedam :)

Parinaz_M
02-27-2006, 12:20 PM
mer30 siamak joon, man enaro print kardam ke be khaharam ham bedam. akhe reshtash comptuere, va hamishe poshte computer neshaste, badbakht enghad kamaresh va gardanesh dard migire.

nanakhafan
02-27-2006, 03:26 PM
haa...bia calory vasooziinim o chat dar vakonim

Parinaz_M
02-27-2006, 03:29 PM
man ke dar hame hal daram angoshtamo varzesh midam

nanakhafan
02-27-2006, 03:31 PM
haa...afarin bar to ke ye pele az man jolo tar bidi..haa....man ham daram vakonam...

Hamidjan
02-27-2006, 05:03 PM
vaghti Iran daneshjoo boodam, too yek sherkate dolati part-time kar mikardam. otaghe man panjareh dasht va man haraz-gahi az poshte computer boland mishodam va chand ghadami rah miraftam va az panjareh be door negah mikardam (varzeshe cheshm). modire ma ke maslan talash mikard adaye hezbollahi-ha ra dar biyare, yek bar behem goft ke chera biroon ra negah mikonam? khoob nist mardom ra az oonja negah konam :D ham khandam gerefteh bood va ham asebani shodeh boodam. gofte marde hesabi, robat ke estekhdam nakardid. in varzeshe cheshm hast. goft nemishe bejaye digari negah koni? goftam khob akhe too otaghe be in koochike, faseleye door man az koja peyda konam? :D jeddan kar too Iran kheyli moshkele.

in ham khaterehi bood ke bi ertebat be mozooye in thread nabood.

mahsaak
02-28-2006, 03:52 AM
hhhhhhhhhhhhhhhhaaaaaaaaaaaaa man alan khosh heykal bvashodaaaaaaaaaaaaaaaaammmmmmmmmmmmmmmmm , hala bepar payeno nemitoonam bokonam ham karam daran behem mikhandan :(

RedWine
02-28-2006, 10:50 AM
vaghti Iran daneshjoo boodam, too yek sherkate dolati part-time kar mikardam. otaghe man panjareh dasht va man haraz-gahi az poshte computer boland mishodam va chand ghadami rah miraftam va az panjareh be door negah mikardam (varzeshe cheshm). modire ma ke maslan talash mikard adaye hezbollahi-ha ra dar biyare, yek bar behem goft ke chera biroon ra negah mikonam? khoob nist mardom ra az oonja negah konam :D ham khandam gerefteh bood va ham asebani shodeh boodam. gofte marde hesabi, robat ke estekhdam nakardid. in varzeshe cheshm hast. goft nemishe bejaye digari negah koni? goftam khob akhe too otaghe be in koochike, faseleye door man az koja peyda konam? :D jeddan kar too Iran kheyli moshkele.

in ham khaterehi bood ke bi ertebat be mozooye in thread nabood.


Nice Khatereh ;) .

RedWine
07-31-2006, 12:58 AM
يكي از مهمترين دلايل خشكي و سوزش چشم هنگام كار با كامپيوتر كاهش ميزان پلك زدن است. اين مسأله به همراه خيره شدن به صفحه مانيتور و تمركز بر روي موضوع كار سبب مي شود تا پلك*ها مدت بيشتري باز بمانند و در نتيجه اشك روي سطح چشم سريعتر تبخير مي شود. به نظر مي رسد با فراگيرتر شدن به كارگيري كامپيوتر تعداد كساني كه از مشكلات چشمي و بينايي رنج مي برند روبه افزايش باشد.


به گزارش سرويس نگاهي به وبلاگ*هاي خبرگزاري دانشجويان ايران (ايسنا)، نويسنده*ي وبلاگ "روياي بهار" به نشاني http://www.royaiebahar.blogspot.com در ادامه نوشته است: مهمترين علائم عبارتند از: خستگي چشم، خشكي چشم، سوزش، اشك ريزش و تاري ديد. همچنين ممكن است سبب درد در گردن و شانه*ها نيز بشود. انسان حروف چاپي را بهتر از حروف نمايش داده شده بر روي مانيتور مي*بينند. علت اين امر اين است كه حروف چاپي كنتراست بيشتري با صفحه*ي سفيد زمينه داشته و لبه*هاي آنها واضح*تر است حال آنكه در مورد صفحه*ي مانيتور چنين نيست و لبه*ها به وضوح حروف چاپي نيستند. يكي از مهمترين دلايل خشكي و سوزش چشم هنگام كار با كامپيوتر كاهش ميزان پلك زدن است . اين مسأله به همراه خيره شدن به صفحه مانيتور و تمركز بر روي موضوع كار سبب مي شود تا پلك ها مدت بيشتري باز بمانند و در نتيجه اشك روي سطح چشم سريع*تر تبخير مي شود.


در ادامه*ي اين نوشته توصيه*هايي را مي*خوانيد كه با رعايت آنها مي*توان تا حد بسيار زيادي از آسيب*هاي چشمي جلوگيري کرد:


- سعي كنيد به طور ارادي پلك بزنيد. اين كار سبب مي*شود سطح چشم شما با اشك آغشته شده و خشك نشود. در صورتي*كه مشكل شما شديد باشد مي*توانيد از قطره*هاي اشك مصنوعي استفاده كنيد.


- مركز مانيتور بايد حدود *١٠ تا *٢٠ سانتي متر پايين*تر از چشمان شما باشد. اين وضعيت علاوه بر اينكه باعث مي*شود پلك*ها پايين تر قرار گيرند و سطح كمتري از چشم در معرض هوا باشد. از خستگي گردن و شانه*ها نيز مي*كاهد. در اين موارد هم بايد مانيتور را در ارتفاع مناسب قرار داد و هم ارتفاع صندلي را نسبت به ميزكار تنظيم كرد به طوري كه ساعد شما هنگام كار با keyboard موازي با سطح زمين باشد.


- مانيتور خود را طوري قرار دهيد كه نور پنجره يا روشنايي اتاق به آن نتابد. هنگام كار با كامپيوتر سعي كنيد پرده*ها را بكشيد و روشنايي اتاق را نيز به نصف وضعيت معمولي كاهش دهيد.


- به چشمان خود استراحت دهيد. سعي كنيد هر *٥ تا *١٠ دقيقه چشم خود را از مانيتور برداشته و به مدت *٥ تا *١٠ ثانيه به نقطه*اي دور نگاه كنيد. اين كار سبب استراحت عضلات چشم مي*شود. همچنين به شما وقت مي دهد پلك بزنيد و سطح چشم شما مرطوب شود.


- اگر مجبوريد كه متناوبا به يك صفحه نوشته و مانيتور نگاه كنيد (به خصوص در مورد تايپيست ها) ممكن است چشم شما خسته شود، زيرا بايد تطابق خود را تغيير دهد. براي جلوگيري از اين مسأله سعي كنيد صفحه*ي نوشته شده را در حداقل فاصله و هم سطح با مانيتور قرار دهيد. براي اينكار مي توانيد از copyholder استفاده كنيد.


- فاصله مانيتور با چشمان شما بايد *٥٠ تا *٦٠ سانتي متر باشد.


- روشنايي و كنتراست مانيتور خود را تنظيم كنيد. ميزان روشنايي مانيتور بايد با روشنايي اتاق هماهنگي داشته باشد. يك روش براي تنظيم روشنايي مانيتور اين است كه به يك صفحه وب با زمينه سفيد نگاه كنيد. اگر سفيدي صفحه براي شما مثل يك منبع نور است روشنايي مانيتور زياد است و بايد آن را كم كنيد. در مقابل، اگر صفحه كمي خاكستري به نظر مي*رسد روشنايي را زياد كنيد.


- اگر با وجود رعايت توصيه*هاي گفته شده باز هم دچار علائم هستيد مي*توانيد از عينك*هاي مخصوص استفاده كنيد زيرا گاهي مشكل در ديد متوسط است. ما به طور معمول كمتر از ديد متوسط استفاده مي*كنيم، زيرا بيشتر اوقات يا اشياء دور را نگاه مي*کنيم و يا اشياء نزديك. ولي مانيتور كامپيوتر دقيقا در فاصله*اي از چشم قرار مي گيرد كه مربوط به ديد متوسط است. براي دريافت عينك مناسب كامپيوتر به چشم پزشك مراجعه كنيد.


- هنگام كار با كامپيوتر سعي كنيد گردن خود را راست نگهداشته و شانه را عقب بدهيد. قوز كردن هنگام كار طولاني با كامپيوتر سبب دردهاي گردن و شانه*ها مي شود. كاملا پشت خود را به صندلي بچسبانيد. همچنين ارتفاع صندلي خود را طوري تنظيم كنيد كه كف پاها روي زمين قرار داشته و زانوي شما در زاويه *٩٠ درجه قرار داشته باشد. Keyboard و Mouse بايد پايين*تر از آرنج و نزديك دستان شما قرار داشته باشد.

tatatapesh
08-17-2006, 03:26 PM
:smt067 بهترین راه اینه:smt068 :smt071 :smt024

RedWine
05-01-2007, 07:19 AM
any new opinion ?

RedWine
11-17-2008, 05:06 PM
intresting article.