Comrades, today is the last working day of 2020!
I believe that all the bloggers who have been working have paid a lot in 2020, such as sleeping time and hair on the top of their heads. . .
But there are also many gains, such as...
In addition, you may have a painful cervical spine, stiff legs, blurred eyes...
In the new year, for the happiness of thousands of apes, today we have prepared some healthy office habits. We hope that in the coming year, while you work hard, you can also take good care of yourself while you work hard.
Not much to say, let’s get started~
1. Protect your eyes
Many office workers are facing the screen when they work. After a long time, they are prone to dryness, photophobia, soreness and so on.
Stop thinking about eating wolfberries and setting up green screensavers, these are all gone! use! of!
The most effective way is to let the eyes rest ,
"Eye Protection" has a 20-20-20 rule: every 20 minutes of using the computer, look 20 feet (about 6 meters) away for at least 20 seconds.
like this
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If you are too busy at work to take frequent breaks, it is recommended to use your eyes continuously for 45 minutes and then rest for 5 minutes.
In addition, increasing the font size, increasing the brightness, keeping your eyes 50-60 cm away from the screen, and blinking your eyes can also alleviate eye discomfort.
but! A reminder:
In order to avoid letting the leader think that you are lazy, you can...
2. Avoid sitting for a long time:
Stand up from the work station every 1 hour
The hazards of long-term sitting are much greater than many people think: obesity, varicose veins, cervical spondylosis...
Every hour or even half an hour, stand up . Pour a small glass of water to drink, go to the bathroom to settle a soak of paid urine, and look at the beautiful scenery and female colleagues in the distance.
but! A reminder:
However, don’t go to the toilet every time you stand up to avoid the leader’s feeling that you:
"Lazy people have a lot of poop"
3. Protect fingers and wrists
Rub your wrists and shake your fingers every half an hour
Long-time typing on the keyboard may cause "mouse hands" and "keyboard wrists", and fingers, wrists and other parts may be painful.
When working, rubbing your wrists, shaking your fingers every half an hour, and resting for a few minutes can actually prevent it.
In summary, you can stand up every half an hour:
4. Adjust sitting posture: raise your head and chest
When sitting, bend over and stretch your neck, and you will experience soreness and even injury after a long time.
Let's take a look at the burden on the spine in various sitting positions:
Image source: Dr. Ding Xiang's team
So, try to remind yourself to keep your head straight and sit in the correct posture:
If you are unable to sit upright with your head up and chest up, you can try to stand up occasionally to avoid the hazards of sitting for a long time.
Although the spine bears the least burden when lying on your back, you really don't try it during working hours.
5. Don't use your phone with your head down
Many people are accustomed to bowing their heads with their mobile phones, but bowing their heads 45° is equivalent to 22 kilograms of weight above their heads. Over time, neck pain, shoulder pain, arm pain... all kinds of pain may come to you.
Therefore, the correct posture for using a mobile phone should be:
Image source: giphy.com
Sorry, I put the wrong picture, it should be:
Image source: Dr. Dingxiang's little brother
but! A reminder:
Don't point the camera at your colleagues (especially the young lady), otherwise it will make people think you are taking a sneak shot.
6. Don't squat for too long
Squat pits to solve in 3 minutes
Squatting is a rare time when you go to work every day! Paid shit is cool, but it's not the more the better! Once you look at the phone, the toilet is more like a cosmic black hole, you can't get out of it when you go in.
The best time for a bowel movement is about 3 minutes.
After a long bowel movement, hemorrhoids, laxity of rectal mucosa, prolapse and other diseases will come to the door.
Although you should not squat for too long at a time, it is actually normal to have a bowel movement two or three times a day, so...
7. A 20-minute nap is enough
A nap of about 20 minutes will help the recovery of brain function. Sleeping for too long will make it easier to sleep and sleepy, and it is easy to lose energy.
but! The greater dangers of taking a nap for too long are:
"Get up, the boss wakes up."
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8. No matter how busy you are, you have to eat on time
If you forget to eat or eat late when you work overtime, in a meeting or on a project, long-term irregular eating is bad for your stomach, and skipping meals is not a good way to lose weight.
When you are too busy to buy food, you can order a takeaway in advance, or store some snacks in the office for emergencies.
Of course, the snacks we are talking about refer to: yogurt, fruits, nuts, not potato chips, candy, or chocolate.
Okay, the above is the guide to paid health, there are a total of eight~
If you can do it, it will be very helpful for protecting your health. If you can do some extra fitness exercises in your free time, that would be great
All in all, as a good employee in the new era, only with good health can he work hard and make more money for the company.
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If you bear it, you will have a holiday
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