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6 Ways to Survive Your Computer Job

6 Ways to Survive Your Computer Job

Some of the best jobs today unfortunately require being on the computer for long periods of time. And although using technology can be amazing, efficient, and fun, sitting at a desk all day is not easy; and in fact it is very bad for your health.

Here are 6 easy things you can do that can help counteract many of the possible health problems that can result from not taking proper care of yourself, and being stuck at a desk for the duration of your work day.

1- Rest your eyes

This may sound a little silly, but it is important to give your eyes periodic rest. Computer screens are hard on your eyes because of the harsh light they omit, and it can cause strain on your eyes to stare at a screen for too long. Your screen should be at least one arm’s length away from your face. Too much screen time can cause dry eyes, blurred vision, and headaches. This is why you should look away periodically and even close your eyes every once in awhile. You can also try doing some eye exercises. Try to give your eyes a break at least every hour of the work day. Even if you close them for only 5 minutes, it will help your eyes feel better and reduce the amount of eye strain.

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2- Stand up and stretch

This next thing is just common sense. Every half an hour to an hour, you should be able to stand up and walk away from the computer. Stretching your arms and your legs is important whenever you get a chance. Bend over, and touch your toes. Lean down and stretch your calves. Reach up with your arms, shrug your shoulders, and moving your arms in circles. Turn your head from side to side and up and down.  Anything you do to change your body position, is a good thing, especially if you can stretch periodically throughout the day. The worst thing you can do is to stay in a sitting position and remain that way for 8 to 10 hours at a time. A stationary position is bad for your circulation, your muscles, joints, eyes, shoulders, back, neck and even your wrists.

3- Drink plenty of fluids

Here is one mistake that almost everyone makes. It is easy to get caught up in your work and stay at your desk so you can get more accomplished. But, if you have to stay seated for a long time, at least drink plenty of fluids (especially water). Water is essential for keeping your liver working right and allowing your body to release toxins. You need at least 8 to 10 or more full glasses of water every day. It is easy to forget to drink more fluids when you are busy at work, but try to make it a habit. Keep a water bottle handy to remind you to drink more. And, if you are into outdoor workout activities like bike riding or jogging, you will need to drink even more water to compensate for the loss of fluids when you sweat.

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photo by Global Panorama, Flickr

    4- Eat healthy snacks

    Sometimes, it just seems more convenient to grab a sugary snack like a candy bar, a donut, or a piece of cake, because they are so readily available at convenience stores and vending machines.  Not only is the sugar bad for you, but most snacks also are loaded with calories, which increase your risk for excess weight gain. Try to make a conscious effort to keep healthy snacks on hand, both at work and at home.

    Raw fruit and vegetables are the best things you can munch on when you need a snack. Nuts and dried fruits are also good. If you just remember to have snacks that are low in sugar, and avoid things like chips and fried foods, you will be eating a whole lot healthier each day. Also try to avoid eating your lunch at your desk, because then you are tempted even more to avoid exercise and overdo your work efforts (and potentially mentally wear yourself out).

    5- Move around

    The most important thing you can do to prevent health problems from a computer job is to move around. Try to get up and walk every hour, at least, and don’t stay seated for more than 2 hours at a time. Stand up and walk around as much as you can. The more exercise you get, the better you will feel. On longer breaks, you should always try to do some fast walking, or climb up and down the stairs. Remember to stretch before any intense exercise.

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    6- Make time to unwind

    As soon as you get off work, make sure you take a little time to wind down. This is so important, because it can help both your mood and energy level. You need to allow your mind and your body to rest when you need it the most. After you get home from work, just take 15 minutes to a half hour to lay down and close your eyes. You will be amazed at how much better you feel after decompressing. It gives your body time to unwind so you can begin enjoying your time off.  Physical and mental relaxation and rest are extremely important for maintaining good health and ongoing wellness.

    Now, simply make it routine

    If you follow these simple steps, you will feel healthy every day. Rest your eyes, stand up and stretch, drink plenty of fluids, eat healthy snacks, get up and move and make time to unwind. These should be easy things to keep in mind. Try to make them a part of your normal everyday routine. And, when you try to stay healthy, life can be so much better because you will have the energy to do anything you want to do.

    The cost of working long hours

    The consequences of working long hours without a break, or eating too much junk food, and drinking too many sugary drinks, will catch up to you and eventually cause your health to suffer.  Being young does not mean you are foolproof from the effects of bad health habits. If you are a middle aged or older worker, these steps are twice as critical. If you don’t take care of yourself, you will start feeling weak and your immune system is likely to start breaking down, which will make you more susceptible to getting sick.

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    Serious health issues

    Poor health habits can lead to serious long term health issues, like increased risk for the three biggest global killers: heart disease, diabetes and cancer. Sitting for long periods has also been linked to weight gain and shortened life spans.  Many doctors believe that most, if not all serious health problems can be traced back to poor daily habits, such as not getting enough rest, or exercise, or eating a poor diet.

    So remember to follow these simple steps, and you will be on your way to a healthier happier work life, where you can be more productive and feel better each and every day.

    Featured photo credit: Photo by Jim Larrison, Flickr. via flickr.com

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    Last Updated on September 25, 2019

    7 Best Project Management Apps to Boost Productivity

    7 Best Project Management Apps to Boost Productivity

    Project management doesn’t need to be a complicated thing, not if you have apps that make things a whole lot simpler. When you have project management apps, you can take care of your team, tasks and deadlines, without even being in the office. You don’t even have to spend a lot of money to get most of the apps you might need.

    Here are the 7 best project management apps to super boost your team’s productivity:

    1. Basecamp

      It’s probably the most well-known project management app out there. It allows you to organize projects that act as a central location for everything and contains such things as to-do lists, notes, events, files, and much more.

      It is user-friendly, and has a free 30-day trial period. After that, the plan is $99 per month.

      Find out more about Basecamp here.

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      2. Asana

        If you are looking for something that is not difficult to use, check out Asana. This is a great task management app that can be used for managing projects as well.

        In a nutshell, Asana helps you create and share task lists with your team. The app is simple but smart enough and has got a lot of integrations. Teams with up to 15 members can use Asana for free. Teams with 15 members and up can choose plans that range from $10.99 per month.

        Find out more about Asana here.

        3. Casual

          This is a unique app that offers a different way of doing things. On Casual, you plan your tasks just by drawing them as a flowchart. The neat thing is that Casual helps you visualize and track dependencies between tasks.

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          This app is incredibly intuitive and works great for personal projects, as well as for organizing projects for small teams. You can try it for free, and if you don’t like it, there is no obligation to pay for anything.

          Find out more about Casual here.

          4. Trello

            This app is incredibly user-friendly, and is based on Kanban boards. It actually works like a virtual whiteboard with post-it-notes.

            Trello is great for organizing your to-do lists, ideas, and is very easy to use. You can create several boards to use for various projects, and it’s free of cost. Trello is available to iOS and Android users as well.

            Find out more about Trello here.

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            5. OmniPlan

              This is an awesome app for iPhone and iPad users. If you love Gantt charts, this is definitely an app that you can get a lot out of.

              You start out by creating a simple project outline. Then you can use the app to help you through every step of the project until its completion.

              A standard plan for iOS costs just $99.99, and the pro plan is only $199.99.

              Find out more about OmniPlan here.

              6. Podio

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                This is a great app for medium and large-sized teams working on projects. The special point about Podio is that there are additional features such as CRM and social intranet.

                There are four different packages: Free, which is free for up to five employees and five external users; Basic, which is $9 per month per employee; Plus, which is $14 per month per employee, and Premium, which is $24 per month per employee.

                Find out more about Podio here.

                7. Microsoft Project

                  This is one of the most commonly-used project management apps. However, it is also one of the most difficult apps to use. It does have a lot of features that are popular with project managers, which is why we have chosen to include in on this list. You can customize reports, track burn rates, and stay on track until projects are complete.

                  The basic plan starts with $7 per month, which allows you project team members to collaborate in the cloud, via web browser or mobile.

                  Find out more about Microsoft Project here.

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