Are you taking care of yourself?
I just wanted to share some information to all the computer addicts at AO like myself. My health has recently started to go downhill even though I don't smoke, and I rarely ever drink. My knees hurt walking, my wrists hurt typing, my neck hurts (occasionally), I get winded walking up 2 flights of stairs, and I suffer from indigestion every night. I used to be quite active just a few years ago, but when computers became my occupation as well as my passion I discovered I had little time for anything else. Well, I did some research, and realized how much my "computer addict" lifestyle is affecting my health.
How many of you spend some time each week keeping yourself fit or just taking care of your body? Guessing from the typical AO member, you probably spend 8 or more hours a day in front of a screen. Working with computers is wonderful, but it is also the source of many emerging aliments researchers have found. We've all heard about the physical disorders of repetitive stress injuries and carpal tunnel syndrome, but there is also computer vision syndrome (burning, dry, strained eyes), and lower back pain. The symptoms may even be more subtle than that. You may simply feel like your extremeties are often cramped or heavy. Researchers have even begun researching a growing list of mental symptoms related to computer use like lethargy, insomnia and anxiety (Source).
Poor nutrition can also be the result of a heavy computer schedule, and may even aggravate some of the ailments listed above. More and more time online means taking less time to select foods that are more nutritious. I'm sure many of us have opted for a quick vending machine snack when working late rather than spending 10 minutes in the kitchen building a healthier snack. And how many of us think that two of the four basic food groups are pizza, and caffeine? How many of us remember the other two?
Personally, my lifestyle has become very sedentary and my physiology is clearly beginning to reflect that. I never exercise, and my eating habits leave everything to be desired. However, I also know that when I am on a routine fitness program and eating healthy my energy levels are higher, I physically feel better, and my overall attitude becomes much more positive. Here are some health tips that I hopefully will be following myself this year to get back to that level of a healthy computer user. Maybe some of you could use them:
* Check the ergonomics of your work area. If you're going to be there 10 hours a day, at least make sure that won't be causing your body additional, unnecessary, stress. OSHA has some great resources for making your workstation as ergo-friendly as possible.
* Take regular breaks throughout the day. I know it's hard to tear yourself away when you're in the middle of a great game, or compiling some new package, but you'll feel better doing it. You may even want to do some basic stretching for your muscles' benefit. HealthyComputing has some quick stretches you can do at your desk, as does the Office of Environmental Health and Safety at East Carolina University.
* For your eyes sake, try reducing the brightness of your monitor, or increasing the illumination of the room around you. Your office space should be 3 times brighter than your screen, and the characters on the screen should be 10 times brighter than the background (Source). Try to consciously blink a few more times or keep a bottle of Visine Tears nearby to keep your eyes from drying out.
* Try exercising for 15-20 minutes 3 times a week. Your goal doesn't have to be to run the Boston Marathon in 2 months. You just want to maintain a slightly elevated heart rate for 20 minutes 3 times a week to keep your heart healthy. Any aerobic exercise will work: running, biking, raquetball, swimming, taebo, sex (it counts! woohoo!), etc.
* Try to remember your basic nutrition. The national recommended food pyramid shows 6 food groups: breads & cereals, fruits, veggies, meats & proteins, milk & dairy, and fats and oils. You should be consuming 6-8 servings of breads & cereals, 2-4 servings of fruit, 3-5 servings of veggies, 2-3 servings of meat & protein, 2-3 servings of dairy, and only sparing servings of fat and oils. Just trade in that Big Kit-Kat for an apple once in a while.
Keeping your body healthy will greatly improve your computer experience. You'll have less stress, and a more positive attitude, and less stress means better focus as well. Remember from the Matrix when Morpheus says "The body cannot live without the mind" ? Well that door swings both ways...your mind cannot live without your body. Keep it happy.
Re: Are you taking care of yourself?
Quote:
Originally posted here by roswell1329
How many of you spend some time each week keeping yourself fit or just taking care of your body? Guessing from the typical AO member, you probably spend 8 or more hours a day in front of a screen. Working with computers is wonderful, but it is also the source of many emerging aliments researchers have found.
Poor nutrition can also be the result of a heavy computer schedule, and may even aggravate some of the ailments listed above. More and more time online means taking less time to select foods that are more nutritious. I'm sure many of us have opted for a quick vending machine snack when working late rather than spending 10 minutes in the kitchen building a healthier snack. And how many of us think that two of the four basic food groups are pizza, and caffeine? How many of us remember the other two?
The most workout I've done lately is just walking and running once in a while. I try to sneak in exercise in between my daily routine, such as doing jumping jacks, push ups, sit ups when I'm waiting for something to download or when Im just watching TV and waiting for the commercials to be over. With exercise consistency is the key and I try not to make it too long . Since spending too much aerobic exercise would lessen the results, my body would end up burning muscle instead of fat. Which isn't good since muscles are a fat burning furnace. So when I find the time to run or jog I limit it to 30-35 minutes. Or I would go to the mall and window shop, just walk around for about an hour. The gym is also great, not to mention a good place to meet new friends.
Now the diet is really challenging, since there's too many fast food joints and not have much time to prepare it as Roswell stated. I find that I can still eat fast food and still eat healthy. What I would do is just order the regular grilled chicken sandwich with no mayo or dressing on it, and perhaps a side salad and just plain Iced tea no sugar, and avoid cheese.
Re: Re: Are you taking care of yourself?
Quote:
Originally posted here by M/S Vin
The most workout I've done lately is just walking and running once in a while. I try to sneak in exercise in between my daily routine, such as doing jumping jacks, push ups, sit ups when I'm waiting for something to download or when Im just watching TV and waiting for the commercials to be over. With exercise consistency is the key and I try not to make it too long . Since spending too much aerobic exercise would lessen the results, my body would end up burning muscle instead of fat. Which isn't good since muscles are a fat burning furnace. So when I find the time to run or jog I limit it to 30-35 minutes. Or I would go to the mall and window shop, just walk around for about an hour. The gym is also great, not to mention a good place to meet new friends.
I've heard that about your body burning muscle if you don't have enough ready-made energy to burn (ie sugars, carbohydrates, etc), but my doctor told me that anything less than 20 minutes of sustained aerobic exercise with an elevated heart rate won't help your heart really at all. You may be helping your muscles a bit, but your heart is a muscle, too, and heart disease is one of the top killers among men in the US. Don't forget to take care of your heart!
It would seem to me that you could combat the burning of muscle by finding a happy medium of calories eaten and calories burned. You may even need to start consuming more healthy calories to prepare for the extra calories being burned. You could probably also help your muscles by increase your daily intake of protein. The Body For Life program recommends this. They also recommend consuming 6 smaller meals per day rather than the usual 3 large ones.
