Prevent RSI by using workrave

Workrave is a program that assists in the recovery and prevention of Repetitive Strain Injury (RSI). The program frequently alerts you to take micro-pauses, rest breaks and restricts you to your daily limit. The program runs on GNU/Linux and Microsoft Windows.

It have feature to sync with other computer in network. So all computer would have same timing for alert. Changing setting is also easy, just right-click workrave icon on system tray and select preferences.
The Exercises is given when you select exercises in menu or each time the timer is over, just follow the instructions.

The full computerization of a country is impossible to avoid. Today computers are used on a production, in the offschools and flats. Children, which can’t read and write yet, already strongly use this wonder machine, playing on it for hours. The last researches showed that computers don’t make us more healthy and with the wrong use can give an irreparable harm. The sharp competition in the computer world has devided opinions about this question. Computer producers assert that computers are absolutely unharmful. At that time protection remedies producers have an other opinion. And this has forced me to make the analysis of indifferent medical establishments researches about the computer work influence on man health, with the help of Internet network. In all computer countries it is common practice that the computer operator work is one of the most intensive and tiring. For example, in Germany operator work is included in the list of the 40 most harmful for the health works and in accordance with the prescribed rules the work at the monitor should not exceed 50% of the working time. Women and children were found to be the most subjected to the computer interaction. There is an interesting information that the active brain working men least of all inclined to the harmful influence. Probably they are just carried away with the work and don’t pay attention to their health enough. But statistics is a statistics.

The last investigations conducted under the aegis of American optometrical association (which consists of 32 thousand ophthalmologists and opticians) pay attention to the obvious fact again: working at the computer is not natural for human eyesight. 70-75% of all users which routinely work at the monitor screen have problems with the eyesight. A lot of complaints come from the computer operators about sharp pain in the eyes, blearing, the common eyesight worsening.

When reading a text from the paper the human eye takes the reflected image with the falling light. Looking through the text on the screen man looks at the same source of light. We have to read, to type, to compare something more than once, when we are working at the monitor. But in result eyes have to re-form thousand times a day. It has a negative influence on the eyesight.

Man gets used to deal with the horizontally lied leaf of the paper, while the monitor screen is vertically placed. Permanent imitation of the “look into the distance” occurs. It relaxes muscle eye device. If the image on a screen is illegible and has distortion, then lens constantly searches for an optimum perception, which, as a rule, leads to overfatigue of muscle eye device.

One of the most important monitor parameters is a picture frequency. Formed on a cathode-ray tube image flickers. The more picture frequency, the larger time can be spent at the computer without the grave consequences for the health. International standards on picture frequency, for example, VESA standart, change often. Minimum recommended frequency for today is 80 Hz. Unfortunately there is a very big monitor park in Ukraine, worked with the frequencies of 60-65 Hz, that is harmful for the eyesight.

Conducted in Massachusetts medical checkups found that employees, which is working at the PC over 7 hours a day, have greater for 72% case rate asthenopia (eyes get tired easily) and inflammation than employees, which spend a less time at the computer. 2/3 patients have troubles with the eyesight focus in for years.

One of the famous firm Microsoft directors multi-millionaire Bill Gates seriously damaged his eyesight and taken difficult blood disease.

People, which earn with the work on a computer, have the greatest part of health complaints on muscles and joints diseases. Mostly this is simply neck torpor, soulders and loins pain or legs pricking. But there can be more serious diseases. The most prevailing is carpal tunnel syndrome. In this case arm nerves are damaged with the frequent and long work at the computer. The most hard form of this syndrome is pains that deprive human efficiency.

Recovery processes rate is known to depend on a previous activity. After slowly developing tiredness, recovery goes slowly.

Since the local hand work is characterized by small quantities and carried out long enough, recovery goes slowly. Big quantity of local moves execution with the small moving activity cause slowed recovery. In that case negative changes are added, they turn into overfatigue, what is as a matter of fact forepathological arm condition.

When working at the PC barbate muscle feels load over 8,5%, and trapeziform muscle – 13,5% of maximum voluntary force of this muscles, what answering considerable load on neuromuscular system. Coupled with big arm moves quantity (they can amount to 40 thousand) with working at the keyboard, it can lead to overfatigue and occupational disease evolution. It is already registered in USA. It is not worth to do more than 10-20 thousand key presses per hour (nearly 1700 words) or 30 thousand for 4 work hours.

According to Donetsk Medical University scientists information, PC operators have early reduced efficiency and tiredness on the few hours before the work time ending. 48% inspected workers of computer centers have neurotic disorders: memory worsening, weakness, tachycardia, negative dysfunctions, inattention, neurasthenia.

Foreign experts assert, that women, which work at the monitor for 2-6 hours a day, have functional violations of central nervous system on average on 4.6 times more often, than other professions women, cardiovascular system diseases – on 2, respiratory tract – on 1.9, motor system – on 3.1 times. On 2-3 times more often they have pathology of pregnancy. Many specialists strongly recommend women, that want to become pregnant, say good-bye to a computer at least for 3 month before a conception, and after that don’t approach to it at all.

Computer radiation spectrum consists of X-rays, ultra-violet and infra-red fields of spectrum, and also wide range of electromagnetic waves other frequencies. Spetialists consider that X-rays danger now is quite small. This kind of rays are consumed with the screen glass. But we have to remember that even very small intensity of X-rays promotes air ionization. In the presence of several computers in the room ion quantity may increase. Superfluity of positive ions is considered to be unhealthy for human being.

As regards the influence of electromagnetic lower frequency (50-100 Hz) radiation on a human organism, that is formed with computers and other domestic electric appliances, here scientists and consumer rights defenders haven’t arrived at a common idea. The last years checked investigations in this area, only increased alarm and put new questions, that don’t have answers.

Conducted experiments by physicians prove that radiation of videodisplay terminals may have stimulative influence on evolution of breast new growth. In medical literature there is an information about heightened oncological disease level of professional PC users. But until now nobody hasn’t studied electromagnetic fields influence on cancerous growth formation. Truth, EU has published ISO 9241 instruction, that calls to maximum electromagnetic radiation level lowering, and instruction, which tells that working with monitor operator has to be informated about precautionary measures.

In a number of investigations was found that electromagnetic fields with frequency of 50 Hz may initialize biological shifts (even the DNA synthesis violation) in animal cell. Especially amazed the fact of unusual property of electromagnetic waves: their influence danger don’t decrease with the radiation intensity lowering at all, and some electromagnetis fields act on cells only with the small radiation intensity or at definited frequencies. For reduction of potential dangerous videoterminals’ radiation it is expediently to follow the special measures of protection from low frequency fields. Since display high voltage source line transformer allocated at the back or side part of a terminal, radiation level on a display back side panel is higher, at that, case sides don’t defend against radiation. Therefore users have to be situated farther than 1.2 meter's from the back or side surfaces of neighbor terminals. In many cases in rooms, where computer technics are situated, work employees, which have no relation to it. However radiation negative influence spreads on them to, if their work places are wrong chosen. Operators, which rest near the working computers, are behaving unwise at all. Last years observations and investigations found expedient of cactus pots placing near the computer displays. Their presence decrease harmful influence intensity of display electromagnetic radiation.

Electrostatic fields are not human recommended either. Under the influence of electrostatic field charged particles (according to their sign) are gravitated or push away with the screen surface. Air deionization happens. White mice are known to die quickly in such air kind.

Under the electrostatic field influence dust and charged particles accumulate on a face, hands, provoking to an allergy, skin dryness and withering, and various eczema sometimes. Produced facts aren’t comforting at all. It shows that today it is necessary not only to “wash your hands before eating”, but follow the information era hygiene also.

All of this shows the necessity of your own health care, of keeping the sanitary regulations. Computer work is very interesting, perspective and necessary for all civilized countries, but we need healthy and efficient people. Harmful computer influence on a man health can be greatly reduced or avoided with following the simple rules of their using. It is very important to make a right choose of a computer and auxiliary protection remedies. In some cases it is expediency to buy more expensive thing, but be calm for your health.

Source : http://library.thinkquest.org/C0123325/comput.htm

Osteoarthritis

Of all the forms of arthritis, Osteoarthritis (O.A.) is, by far, the most common. It effects over 25% of Canadians and is the single most common disorder of the elderly. But to say that it is a disease of old age can be misleading, as some children have it while some lucky people in their 80's do not. Yet nearly everybody over the age of 35 has at least some trace of it; and the older you get, the greater the chances of suffering from it.

This makes sense when we realize the nature of the disorder. O.A. is actually nothing more nor less than "wear and tear" of the joint surfaces. We are all familiar with that smooth, shiny cap of cartilage on the ends of chicken bones. That is a fine example of a healthy joint surface. If this bearing surface becomes roughened, cracked, dehydrated, abrasive, not so slick; when friction and wear occur with movement; that situation is O.A. This is what gives the stiffness and rigidity to the joints that limits the flexibility and decreases the ranges of motion. You then can feel the crepitis (a sound like hairs rubbed together between your fingers) caused by the roughness of the joint surfaces. And it aches!

What Happens? The fact is, our joints are so perfect at birth and so good at self maintenance that they could last a century or more. And they do in many people. Nobody has O.A. in all their joints, even though all your joints are the same age, so it can not be caused purely by aging. The problem is merely cumulative stress and mechanical trauma. As we get older we accumulate more and more abuse to our joints. Falls, auto accidents, sprains and the like are obvious culprits. Indeed, severe or repeated trauma will virtually guarantee O.A. of a joint. More insidious factors such as poor posture, chronic over work, tedious, repetitious chores and prolonged postures are also hard on our joints. Some disease processes, such as diabetes, slow down the repair processes and thus speed up joint erosion. As we age our cartilages tend to dry up and become brittle. This is especially true for those of us who do not have adequate water intake. Being over-weight puts a lot more compression on the weight-bearing joints in the spine, hips and knees and feet. Poor nutrition, (not getting the adequate building blocks into our bodies to make the repairs), will also set up our joints for a faster decline. Since most joint repair is done while we sleep, insufficient amounts of sleep, or poor sleep patterns, can also contribute to premature joint wear; as will inappropriate sleeping postures, or a poor mattress or pillow. Finally, emotional factors such as worry, grief, anger, fear and impatience can cause our muscles, especially in the neck, to tighten to the point of jamming the joints together, creating greater friction and wear.

What to do. All this O.A. is, fortunately, preventable to a large extent. Even if we are unlucky enough to have a major trauma such as an auto accident, we can still enhance the repair mechanisms in our joints and minimize the wear that aggravates the damage by following a few simple rules: 

Adequate Rest: Eight hours is not a magic number. Get enough sleep at night, or combined with a nap so that you feel well rested.

Good Work Habits: Taking occasional breaks to allow your body to recover is especially important when doing unaccustomed activities. Proper lifting techniques, such as using your knees to lift instead of bending your back, can save a lot of wear and tear. Don't rush! Haste creates micro trauma to the joints, (micro trauma being little bangs and bruises, small unfelt injuries that add up over time).

Avoid Prolonged Postures: Moving parts want to move. Whether resting or working, holding a joint in any one position for very long leads to the formation of adhesions (sticky spots) which can damage that joints surface.

Proper Weight: Avoiding the extra pounds not only helps your joints stay young, but also is very good for the rest of your body especially your heart and weight bearing parts.

Reasonable Nutrition: Not necessarily becoming a health food nut, but eating a balanced diet. This should include some fresh vegetables and some fresh fruit every day. Also some foods that are high in protean. And don't forget water; five or six glasses a day will help a lot to prevent cartilage dehydration; as will avoiding excessive amounts of alcohol, caffeine, salt and sugar.

Keep In Shape: Regular, mild exercise, such as a daily walk, can keep things moving nice and smoothly.

Professional Help: Seeing your Chiropractor periodically for a check up to keep the joints mobile and mechanically well aligned is a great aid. Research has shown that these treatments can minimize the formation of O.A. as well as decreasing its pain and stiffness. While seeing your Chiropractor, ask for more details about what is best for you personally regarding work habits, exercise and nutrition in the prevention and management of Osteoarthritis.

Source : http://www.klis.com/computers+health/#Osteoarthritis

The Dangerous of RSI

Repetitive Strain Injuries occur from repeated physical movements doing damage to tendons, nerves, muscles, and other soft body tissues. Occupations ranging from meatpackers to musicians have characteristic RSIs that can result from the typical tasks they perform. The rise of computer use and flat, light-touch keyboards that permit high speed typing have resulted in an epidemic of injuries of the hands, arms, and shoulders. Use of pointing devices like mice and trackballs are as much a cause, if not more so. The thousands of repeated keystrokes and long periods of clutching and dragging with mice slowly accumulates damage to the body : another name for the condition is Cumulative Trauma Disorder. This can happen even more quickly as a result of typing technique and body positions that place unnecessary stress on the tendons and nerves in the hand, wrist, arms, and even the shoulders and neck. Lack of adequate rest and breaks and using excessive force almost guarantee trouble.

You may have heard the term Carpal Tunnel Syndrome in connection with these injuries, but in fact CTS is only a small and dangerous percentage of typing injuries. Tendinitis, Bursitis , Tenosynovitis / DeQuervain's Syndrome , Tendinosis , Thoracic Outlet Syndrome, Trigger Finger/Thumb , Myofascial Pain Syndrome, Cubital Tunnel Syndrome, and several other related conditions may also be involved. All of these are serious and in advanced cases can cause great pain and permanent disability. In addition, patients injured by repetitive strain sometimes develop Reflex Sympathetic Dystrophy (RSD), discussed here and here .

(Source : http://eeshop.unl.edu/rsi.html)