Chapter 1 Office Building Aerobics

Office work is fast-paced, and exercise should be easy to learn and effective. Here is a set of aerobics suitable for office work. Can you try it?

First of all, kowtow.

Pat your head every morning or night before going to bed? Stimulating acupoints on the head can regulate human health. Stand up straight and relax. Put your hands on your head with empty fists, move your wrists naturally, and pat your head with your fingers, first from your forehead to the sides of your head, and then from the sides of your head to the center of your head. The number of times depends on everyone's situation, and generally about 50 times is better.

Second, comb your hair.

First of all, comb straight, use a wooden comb (don't use plastic or metal comb, it is best to use boxwood comb, if there is no wooden comb, you can also use your fingers instead) from your forehead through the top of your head to the back, and gradually accelerate. Don't comb too hard, lest you cut your skin. Then brush diagonally. First comb your hair along the head, then comb it backwards, and then comb it along the head. About 20-30 times per minute,/kloc-0 times per day, 3-5 minutes each time. This can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, especially suitable for mental workers.

Third, high five.

Raise your hands horizontally in front of you, at a 90-degree angle, and extend your fingers. Then high-five, the louder the better. High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times.

Fourth, the bather.

Hand washing is a health massage. Take a habitual posture, eliminate distractions, be calm, don't listen, don't be farsighted, keep your navel, and rub your hands from slow to fast.

Fifth, rub the noodles.

Put your hot hands flat on your face, with the middle fingers of your hands down from both sides of your nose to both sides of your nose, and rub them repeatedly until your face is hot. Then close your eyes and massage around your eyes with your fingertips.

Sixth, rub your ears.

There are many acupoints on the auricle. Rub the auricle back and forth with the index finger, middle finger and ring finger of both hands to stimulate various acupuncture points distributed on the auricle. The number of times also depends on everyone's situation, generally about 20 times.

Seventh, rub your neck.

First, repeatedly massage Fengchi and Fengfu points at the back of the neck with the index finger and ring finger of both hands, from light to heavy until local fever occurs, and then rotate the neck left and right, back and forth, slowly but greatly.

Eight, shrink your lips.

Breathe upright, hands akimbo, and inhale in the abdomen first. Pause for a moment, then shrink your lips, don't use force, exhale slowly until you finish vomiting, then take a deep breath and repeat it for more than ten times. This can prolong the time of oxygen in alveoli and promote the exchange of oxygen and carbon dioxide.

Nine, bend over.

Feet naturally separate, hands akimbo, bend left and right for about 30 times, then pitch back and forth for 30 times, and then expand your chest several times with your left and right arms.

Ten, take a walk.

Walking refers to a casual and leisurely walk.

1, before walking, let your whole body relax, move your limbs properly, breathe evenly, be calm, and then take a leisurely walk, otherwise the purpose of exercise will not be achieved.

2, the steps should be easy, just like walking around the house. This can adjust the qi and blood of the whole body to achieve peace, pulse circulation and internal and external coordination.

3, walk calmly and gently, don't rush, temporarily put aside all trivial things to solve fatigue and confusion.

4, walk step by step, do what you can, and be tireless, don't gasp.

5. Walking speed can be divided into slow walking (slow walking, steady walking, about 60-70 steps per minute, so walking is suitable for the elderly and infirm and exercise after meals), fast walking (fast walking, about 65,438+020 steps per minute) and slow walking (because this kind of walking is relatively light, it can refresh the mind and make the lower limbs vigorous and powerful). Stop for a short rest after walking a certain distance, and then walk again; Or walk fast and then walk slowly. This kind of walking slowly is suitable for three kinds of people, the recovered and the sick. The key to walking is perseverance, and the function can only be revealed after a long time.

Chapter II Introduction of OL Common Diseases

Professional women who are busy with work all day are like clockwork, and it is difficult to breathe. However, I often turn a blind eye to the abnormal situations that often appear on myself. Modern women who are professionalized are unconsciously domesticated.

As a result, health is neglected, and finally work is affected! Here, I have to remind these busy office women to pay attention to their health and be careful of the following diseases:

have a headache

Symptoms: The head often hurts, or something seems to be wrapped around the head, colic, accompanied by dizziness.

Causes: excessive use of eyes at work, long-term focus on the screen, lack of sleep, excessive pressure, etc. Is the direct cause of headache. In addition, incorrect posture, tense work rhythm and excessive sleep may also lead to headaches.

Solution: Relax, sometimes close your eyes or do some simple stretching exercises outdoors. Open the window to let the indoor air circulate, or put on headphones to listen to music when you leave your desk. Don't take painkillers indiscriminately when you have a headache, it will only dull your pain and damage your brain nerve, but it won't solve the fundamental problem.

Neck and shoulder pain

Symptoms: stiff neck, sore shoulders and listlessness.

Causes: Less exercise and high pressure make muscles tense, blood gas runs poorly, and muscle capillaries form congestion.

Solution: When you feel sore and nervous, it is best to take a bath before going to bed every day to keep the affected area warm. Avoid using the same posture for a long time, don't let your shoulders catch cold, relieve stress properly and exercise properly.

lumbago

Symptoms: In addition to pain, the waist becomes heavy, swollen and hard, and it is impossible to get out of bed in severe cases.

Reason: Women are more likely to suffer from low back pain than men, because the organs in the pelvis of women are more complicated than men, and the burden borne by the spine is too heavy, so they are more likely to suffer from low back pain.

Solution: If it is mild low back pain, just massage or stretch your bones and muscles and have a good rest. If the low back pain is serious, don't press hard. You can take a bath or use an electric heater to keep your waist warm and your blood flow smoothly.

As the saying goes? Long-lasting bone injury? This is not a fallacy. Textile workers, salespeople, hairdressers, etc. People who have been standing for a long time have to stand for several hours every day. Tired after work, backache and leg pain, prone to hunchback, lumbar muscle strain, varicose veins of lower limbs and other diseases.

eyestrain

Symptoms: heavy eyelids, tingling, and inability to see the words on the computer screen at dusk. In severe cases, people will want to throw up.

Reason: Wearing glasses or contact lenses with inappropriate degrees, the pressure is too great, and the brightness difference between the computer screen and the office is too great. In addition, dry eye is also the main cause of eye fatigue, because the tears covering the surface of the eyeball are secreted less, and the cornea is easily damaged.

Solution: avoid dry eyes, blink consciously and replenish tears. The air in the office is too dry, so we should pay attention to choosing non-corrosive eye drops for intravenous drip.

Hand-foot paralysis

Symptoms: Hands and feet become insensitive or tingling, especially in air-conditioned rooms.

Cause: Muscle tension.

Solution: Pay attention to the height of the chair and table, and adjust the height of the chair to the height where your hands can naturally lean on the table to avoid direct exposure to the wind.

chronic gastritis

Symptoms: no appetite, nausea, feeling stomach sinking before and after eating.

Causes: stress, lack of sleep, overeating.

Solution: Take proper stomach medicine and pay full attention to rest.

Pay attention to strengthening prevention:

1。 Chew slowly;

2。 Not partial eclipse, intake of balanced nutrition;

3。 Relieve stress;

4。 Avoid mental stress;

5。 Quit smoking and drinking.

constipation

Symptoms: If there is no stool for 2~3 days, but you don't feel unwell, this is not constipation; If you have no stool for only one day, but you feel unwell, this is constipation.

Reason: Women are more prone to constipation than men. Constipation can lead to rough skin, irritability and hemorrhoids, which should be solved quickly. Young women suffer from this disease, as long as they change their living habits.

Solutions and prevention methods:

1。 Eat more vegetables and absorb dietary fiber;

2。 Skipping rope can exercise abdominal muscles and help defecate;

3。 Drinking a glass of water or light salt water every morning is helpful to gastrointestinal metabolism. Get into the habit of going to the toilet after breakfast and pay attention to the rules of life.

chronic diarrhea

Symptoms: fever, weight loss.

Cause: Stress is an important cause of diarrhea.

Solution: If diarrhea persists, it may lead to dehydration. So drink plenty of water and replenish water. Be careful not to drink cold water and take some antidiarrheal drugs properly. Eat little or no fried or greasy food.

ulcer

Symptoms: gastric ulcer. Easy to fatigue, chest pain, vomiting blood, bloody stool. Duodenal ulcer? I have a stomachache, and I feel like vomiting when I am hungry.

Reason: Stress and irregular food distribution.

Solution: arrange your own life, eat regularly and quantitatively, actively cooperate with doctors to guide treatment, and keep your mood comfortable.

The above is just the common sense of self-care of white-collar women. If the symptoms cannot be relieved, you need to seek the help of a doctor as soon as possible.

Chapter 3 Health Care in front of the computer Health Care Strategy in front of the computer

Computers are convenient for everyone to work and play, but at the same time, they are constantly? Production? Health killer. Especially urban white-collar workers and office workers, as well as children who can't be ignored, are all exposed to computers for a long time? Intimate? Contact with people. How do people protect their bodies in front of computers?

cerebrum

Although the potential of the brain has only been developed a little, it is often felt that the brain is overdrawn after a day's work.

Exposure to radiation in front of the computer every day, poor cardiopulmonary activity, lack of oxygen in the air-conditioned room, makes the brain work harder in a working environment where it is difficult to play its best, and fatigue will come more easily.

□ Countermeasures: Make good use of lunch break. Don't simply solve lunch in the canteen downstairs. Take two steps to leave the building. Don't go back to the office immediately after dinner. Find a quiet shade and close your eyes. The cicada singing in summer will completely relax your brain.

Cervical vertebrae

The computer desk that is too high holds up the screen. When you stare at the screen, your neck will stretch forward involuntarily. The cervical spine was originally a backward arc, but now it is twisted into an S-shape. It is easy to be stiff and deformed when it is dislocated for a long time.

□ Countermeasures: Reduce the height of the computer desk. The suitable height for women is 67 cm, which can ensure the natural bending of cervical spine and reduce the tension of neck muscles.

shoulder

Think about the posture when you use the computer. Do you arch your whole shoulder unconsciously? After muscle tension, the required nutrition increases, but blood vessels are compressed by muscles, reducing the amount of blood involved in transportation. In this way, the nutrition is reduced, the garbage made when the muscles are tense cannot be removed in time, and the shoulders are sore and stiff.

Countermeasure: Adjust the sitting posture. Lean your shoulder blades against the back of the chair, put down your shoulders and lift your chin away from your neck. Rest for 5 ~ 10 minutes every hour, and do soft exercise or

Local massage, at the same time, develop regular exercise habits, and train the shoulders, neck and upper limbs for stretching and muscle strength to increase softness and muscle strength.

eye

I was too focused when using the computer, and the number of blinks dropped from the normal 20 times per minute to 4-5 times per minute. Then the eyes were deprived of oxygen, and the tears decreased, but the light stimulation and radiation entering the eyes doubled. So dry eyes, decreased vision and blocked lacrimal passage, commonly known as? Dry eye? .

□ Countermeasures: Adjust the brightness of the screen to reduce the light entering the eyes. The ideal screen brightness should be 3 ~ 4 times higher than the surrounding area. In addition, prepare a bottle of tear-type eye drops to relieve dry eyes, but not more than 6 times a day.

stomach

Sitting in a chair for a long time, bending myself into a shrimp, my stomach is hard to move if I want to work hard, my digestion ability is greatly weakened, and my food is piled up in a narrow space, which finally becomes a burden.

Countermeasures: Standing for 20 minutes after a meal gives the stomach a broad space to move and can promote digestion. Moreover, the abdomen naturally contracts when standing, and it can also prevent gastroptosis and abdominal fat accumulation.

wrist

The wrist is inexplicably stinging and numb, and the computer family is commonly known as it? Mouse hand? . When using the computer, the upper limbs are in the elbow posture. This posture will make the nerves in the wrist bear too much repetitive work and weight, and then be oppressed, gradually forming paralysis and pain in the wrist joint.

Countermeasures: Choosing the right mouse depends on whether the buttons are too tight, whether the elasticity of the buttons is moderate, and whether the mouse size can make the whole palm evenly stressed when holding it.

lower limbs

Sitting in front of the computer for a long time, the idle lower limbs should also complain. If the chair is too high, the legs will be suspended, which will oppress the blood circulation and slow down the hemorheology, causing thrombosis; If the chair is too low, the legs will curl up, pressing the internal organs and affecting the gastrointestinal function.

Countermeasure: Buy a good chair. The ideal chair is: the backrest can be adjusted back and forth; The lumbar pad can move up and down with the inclination of the backrest to ensure that the lumbar support is in the best position in any posture; The chair seat is slightly hard, and the height should be that the knees can naturally bend 90 degrees or lean forward slightly, and the feet are flat on the ground.

skin

There is a lot of static electricity on the surface of computer screen, which can absorb a lot of dust. Your face is so close to it that tiny facial pores are blocked by dust particles. In order not to suffocate, the skin can only make the pores bigger and bigger. The facial skin is getting rougher and rougher, and what feels uneven is the dust particles wrapped in the oil secreted by the face.

Countermeasures: Rub some moisturizing cream on your face before using the computer, or put a cactus on the computer desk. The acupuncture of cactus can absorb dust.

Massage mouse hand

? Mouse hand: mostly wrist strain, which is caused by the nature of work, or the sequelae of wrist trauma caused by direct and indirect violence. It is characterized by frequent wrist pain, which is aggravated when the wrist is used more, and even wrist swelling, limited activity, joint weakness, joint snapping and local tenderness.

1 preparatory type

Sit down, waist slightly straight, feet flat shoulder-width, palm of left hand overlapping the back of right hand, gently put it on the lower abdomen, close your eyes, breathe evenly, relax all over, and sit still 1 ~ 2 minutes.

2 Knead your wrist.

Press the thumb pulp of the healthy limb on the palm side of the affected wrist, and put the other four fingers on the back side, and rub the wrist for 0.5 ~ 1 min.

Efficacy: dredge meridians, promote blood circulation and relieve pain.

3 Press Daling and Yangchi points together.

Place the thumb pulp of the healthy limb at Daling point and the middle finger pulp at Yangchi point, and press hard for 0.5 ~ 1 min.

Efficacy: dredge meridians and joints.

4 Press and knead the Quchi point.

Place the thumb pulp of the healthy limb on the Quchi point of the affected limb, and the other four fingers on the back of the elbow, and press and knead the thumb properly for 0.5 ~ 1 min. It is best to have a feeling of soreness.

Efficacy: regulating viscera, promoting blood circulation and relieving pain.

5. Press the three points of Li by hand.

Press the thumb and abdomen of the healthy limb on the third point of the affected hand, and stick the other four fingers on the opposite side of the point, and massage for 0.5 ~ 1 min with appropriate strength.

Efficacy: regulating qi and stomach, dredging collaterals and relieving pain.

6. Wrist shake

Hold the fingers of the affected limb with a healthy hand and shake them clockwise and counterclockwise for 0.5 ~ 1 min.

Efficacy: Promote blood circulation to relieve pain and smooth joints.

Seven-twist finger

Hold the fingers of the affected finger with the thumb and forefinger of the healthy side, twist each finger in turn from the base of the finger to the fingertip, and pull the finger with appropriate force after twisting.

Efficacy: promote blood circulation, dredge meridians and joints.

The above manipulation can be done 1 ~ 2 times a day. Wrist strain and cold should be avoided during treatment. Hot compress can be used when the pain is severe, and the curative effect will be better with the pain point sealing treatment.

Chapter 4 Health Care Secrets You Must Know Health Care Secrets

1 Wear earplugs to protect your hearing. Angela, a senior audiologist at the Royal Society for the Deaf? Kim said:? Little known is that exposure to high-decibel noise environment (above 85 decibels) often damages hearing, and the noise of lawn mower is as high as 94 decibels. So ... when doing noisy housework or DIY. Wear earplugs. ?

Take off your coat and do your work. Robin, executive chairman of the British General Osteopathy Committee? Sheffield said? You'd better take off your jacket at work. Clothing restrictions can distort body posture and lead to back pain. In addition, wearing too many clothes will force us to use the upper part of our lungs to breathe, which will cause our shoulders to be tense and affect our breathing and body shape. ?

3 carry antihistamines with you. Sean, a pharmacist at the Royal Pharmaceutical Society? Woodward said: When going out or traveling in summer. You must bring antihistamines for allergic reactions. ?

4 indigestion lying on the right side. Sarah, a consultant doctor in London? Dr. Burnett said: When you feel that you have eaten too much dinner or have indigestion, you should choose the right lying position. The junction of esophagus and stomach is located on the left side of the body, so lying to the right can make food move more naturally in the stomach. More conducive to digestion. ?

5 silk quilt covered with dry skin. Nutrition expert Sarah? Dr. Brewer said: Because your skin is dry, you should choose silk bedding. Smooth silk bedding not only feels comfortable, but also won't scratch the skin, reducing the possibility of itching. Silk is not easy to cause allergies. Therefore, it is the best choice for patients with asthma and eczema. ?

6 Moderately comb without rubbing. Benjamin, a hair restoration surgeon? Dr. Faryu said: After washing your hair, dry it with a dry towel or let it dry naturally. Don't dry your hair with a towel. Because rubbing hair is easy to damage the surface of hair. ?

7 Frozen toys kill dust mites. Steve, an expert in children's allergy research in university of dundee, UK? Dr Turner said? It is not easy to keep children's plush toys clean. These toys are easily contaminated by the feces of dust mites. Can cause or aggravate eczema or asthma in children. The method is to freeze these plush toys in the refrigerator. When the temperature reaches MINUS 20 degrees Celsius, dust mites will die. ?

Go to buy shoes after work. Mike, a foot surgeon at Princess Margaret Hospital? O' Neill said. When you need a new pair of shoes. You should wait until the end of the day to buy it. At the end of the day, due to the heat and activity, will your feet? Expansion? When trying on shoes, the size is slightly larger, which can avoid the situation that shoes don't fit. ?

9 people should prevent cross infection. Ron, director of the Cold Research Center of Cardiff University, UK? Professor eccles said? Put your hands in your pockets when you walk into the subway and other crowded places. When our hands touch the handle and other surfaces, we will touch our eyes or nose again, and the cold virus will easily take advantage of it. For double insurance. Wash your hands immediately when you arrive at the office or home. ?

10 Sleep on your back to reduce wrinkles. Plastic surgeon Angelica? Caboni said? You should try to sleep on your back. Lying on your side or prone will squeeze your face and increase the risk of wrinkles, especially nose and lips wrinkles between your nose and mouth. Whenever you wake up at night, you find yourself lying on your side or prone. It is best to change to supine position immediately. ?

1 1 Just order fish when eating out. Carol, medical director and chief cancer expert of Cancer Partnership UK? Professor Scola said:? Every time I go to a restaurant. To see the meat on the menu, just order fish. Eat more fish, because fish is low in fat and relatively rich in fat, which is good for joint and whole body health. ?

Chapter V Sub-health Conditioning Sub-health Diet Conditioning

Overburden, brain fatigue, fatigue and bad temper can all be adjusted by diet.

1, when you are tired, you can chew some dried fruits such as peanuts, almonds, cashews and walnuts in your mouth, which has a magical effect on restoring physical fitness. Because they are rich in protein, vitamins B, E, calcium and iron, and vegetable fat (excluding cholesterol). In addition, clams soup, shredded green peppers, cold dishes, sesame seeds, strawberries and other foods are rich in protein, with moderate calories, which can protect and strengthen the liver. You might as well eat more.

2. When your eyes are tired, your eyes are always tired when you are facing the computer in the office all day. You can eat an eel for lunch, because eel is rich in vitamin A, and eating leeks and fried pork liver also has this effect.

3, when the brain is tired, nuts, namely peanuts, melon seeds, walnuts, pine nuts, hazelnuts and so on. It has a good effect on strengthening the brain and enhancing memory. Because nuts are rich in linoleic acid, an essential fatty acid for human body, and have no cholesterol, people often refer to nuts as? Brain food? . In addition, nuts also contain special brain-nourishing substances-lecithin and choline. For mental workers, its nutritional and nourishing effect is incomparable to other foods.

4. Vitamin C has the function of balancing psychological stress when the stress is too great. Under strong pressure, the body will eat 8 times more food than usual, such as fried flowers, spinach, sesame seeds, fruits and so on. People with high work pressure will get unexpected results if they take vitamin C tablets in moderation.

When you have a bad temper, calcium has a calming effect. Milk, lactic acid, cheese and dried fish are all rich in calcium, which can help you eliminate internal heat. Radish benefits qi and stomach, and has the effect of clearing heat and resolving phlegm for those who are depressed by qi and get angry and produce phlegm. It's best to eat raw or make radish soup. Beer can stimulate appetite and change anger, and drinking it in moderation will be beneficial.

6. When you are careless, anticlimactic and careless, you should supplement vitamin C and vitamin A, increase the number of fruits and vegetables in your diet, and eat less acidic foods such as meat. Foods rich in vitamin C and vitamin A include pepper, dried fish, dried bamboo shoots, carrots, milk, red dates, snails and Chinese cabbage.

7, insomnia, irritability, forgetfulness, insomnia, forgetfulness, anxiety, should eat more foods rich in calcium and phosphorus. Foods containing more calcium include soybeans, milk, fresh oranges, oysters, etc. Foods containing more phosphorus include spinach, chestnuts, grapes, chicken, potatoes and eggs.

8. Nervous people are suitable for eating steamed fish. But add some green leafy vegetables, because vegetables have a calming effect. Before eating, you can lie down and have a rest to relieve your nervousness, or drink a little wine to help your stomach peristalsis.

9. Thin people are suitable for stewed fish. You'd better take a nap before eating. People are used to sleeping after meals. Actually, this is an incorrect habit. We should take a nap before meals, because sleeping after meals will make us feel uncomfortable.

How to keep your backbone

The doctor said that we neglected a very important part? Backbone, which is also the real reason why some people often have backache even if they pay great attention to health.

The real cause of many pains in limbs, back and neck is the change of the central axis-spine. Therefore, the health care of spine can avoid many diseases.

Office exercise is essential: pain, numbness and swelling of many limbs are mostly caused by spinal lesions (except one side paralysis caused by cerebral thrombosis). As long as the spinal lesions are alleviated, symptoms such as limb pain will naturally disappear. Especially those who often sit in the office, they must seize the time to exercise their spine, promote blood circulation and prevent hyperosteogeny.

You can put some simple equipment in the office, and friends who are too lazy to go out like me can move around in the office.

Nip in the bud: People who sit in the office for a long time often change their postures to relax their tense muscles, which can prevent degenerative diseases such as joint stiffness, ligament sclerosis, blood coagulation and strain caused by long-term fixed postures. Besides, learn? With the waist? When lifting heavy objects or bending over, you must not suddenly straighten your waist from bending or suddenly rotate your waist without mental preparation, so as to avoid ligament strain and cone displacement.

Appropriate health care: For people who have already suffered from spinal diseases, besides active drug treatment, we should also strengthen the protection of the spine. For example, you can wear a wide belt and a brace at ordinary times to prevent acute twisting, flashing, sliding and squeezing.

Regular massage can effectively relieve back pain.

The more you practice, the better your spirit: suitable for people who have not recovered from illness. There are two common exercise methods:

1, Swallow Balance Method: Raise your head, stretch your hands backwards like wings, and straighten your legs upward like flying swallows. Practice 1 ~ 2 times a day.

2. Functional exercise of extensor dorsi of arch bridge: supine position, with head, back, shoulders and feet on the bed, hands akimbo, elbows and feet as fulcrums, bending your knees and lifting your hips, like an arch bridge, every time 1 ~ 2 minutes, every day 1 ~ 2 times, which can enhance the back extension strength and protect the spine.

People with poor physical strength can be assisted by chairs.

Eat hard ridges: eat more fish oil, egg yolk, milk, beans, poultry, lean meat, shrimp skin, bone meal, edible fungi, fruits and so on. It is beneficial to the maintenance of the spine.

Chapter 6 eye protection precautions eye protection precautions

1. Never? Can't take your eyes off? Pay attention to frequent and complete blinking movements. Frequent blinking can reduce the exposure time of eyeball to air and avoid tears evaporation.

2. Don't blow the air conditioner for too long, avoid airflow blowing on the seat, and place tea leaves near the seat to increase the surrounding humidity.

3. Eat more fruits, especially citrus fruits, and eat more green vegetables, grains, fish and eggs. Drinking more water also helps to relieve dry eye.

4. Maintain good living habits, get enough sleep and don't stay up late.

5. Avoid operating the computer continuously for a long time, and pay attention to rest in the middle. Usually continuous operation 1 hour, rest for 5 ~ 10 minutes. You can look at the distance or do eye exercises during the break.

6. Maintain a good working posture. Keeping a proper posture and letting your eyes look down at the fluorescent screen can relax the neck muscles and minimize the area of the eyeball exposed to the air.

7. Adjust the distance position of the fluorescent screen. It is suggested that the distance is 50 ~ 70cm, and the fluorescent screen is slightly lower than the eye horizontal position of 10 ~ 20cm, showing a downward viewing angle of 15~20 degrees. Because angle and distance can reduce the demand for refraction and reduce the probability of eyeball fatigue.

8. If there are few tears and your eyes are easy to dry, it is not suitable to use contact lenses in front of the computer. Wear rimmed glasses. People who wear contact lenses in front of computers should also use varieties with high oxygen permeability.

People over 9.40 years old, it is best to use bifocal lenses, or wear glasses with low degree when typing.

10. If you have redness, burns or foreign body sensation, heavy eyelids, blurred vision, or even eye pain or headache after rest, you need to go to the hospital.

The most necessary exercise

People who often work in air-conditioned rooms are most prone to backache, shoulder and neck pain, and wrist problems are also prone to occur when playing computer for a long time. Experts will tell you some simple exercises that can easily help you prevent these pains. Imagine that one day, the office can become like a gym. When you are tired from work, you can move comfortably at once, and your colleagues can join in at will. Everyone can exercise and chat together to get rid of fatigue, and then continue to work in high spirits. After returning home, I will never feel back pain like before, and I don't want to do anything but sit on the sofa and watch TV. On the contrary, you feel comfortable, happy and fulfilled.

It is not difficult to realize this dream. All you have to do is prepare some blankets, add the original desks, chairs, floors and walls of the office, and invite a few colleagues to enjoy the grand occasion, so you can easily turn the office into a gym.

The secret of exercising in the office is to choose a simple and relaxing exercise, which can achieve a good relaxation effect in a short time. These exercises can also help you prevent or relieve the symptoms of pain.

Whenever you work for about half an hour, you should let yourself get up and have a rest. Because according to research, people's attention begins to weaken after about half an hour. At this time, moderate rest can not only improve your concentration, but more importantly, it can keep you in a posture that lasts for a long time. During recess, it is the best time to turn the office into a gym.

Huang, director of the Sports Health Department of the Institute of Physical Education, pointed out that the best exercise in the office is stretching, because if a posture lasts too long, the muscles will be painful and tense. At this time, it is necessary to lengthen the muscles and let them stretch and relax. The following are the office stretching exercises that office workers need most. These exercises can be completed in a short time and can achieve very comfortable results. You can do anything, or you can choose what you like. Don't force yourself to do too much at once. You should be able to feel the feeling of muscle stretching and relaxation during exercise.