10 TIPS SEHAT BERKOMPUTER

1. Move around into slightly different sitting postures throughout the day; this will help improve circulation and reduce muscle fatigue.
2. Position your monitor at right angles with any windows. A window behind you will cause glare; a window in front of you may cause squinting.
3. While typing, your keyboard should lay flat or with a slightly downward tilt - don’t prop up the back of your keyboard or extend the feet.
4. Make adjustments to your work environment to reduce glare, the greatest source of eyestrain from using a computer.


5. Consider using macros or keyboard shortcuts to repeat common tasks and reduce the amount of typing you need to do.
6. To reduce eyestrain, follow the 20/20/20 rule: after every 20 minutes of typing, look 20 feet away for 20 seconds to rest your eyes.
7. When working at your computer, your eyes should be approximately level with the top of the monitor.
8. Sitting perfectly upright or leaning forward can increase the strain on the lower back. Try to sit in a slightly reclined position.
9. While typing, keep your shoulders relaxed, and your elbows loose at your side.
10. The “Best” Sitting Posture?

Upper Body
* Make certain that your head is balanced.
Tilting the head back or too far forward for extended periods will put strain on the neck.
* Upper arms should be close to the body and relaxed.
Not tensed, out to the side, or flexed forward.
* Wrists should be level with forearms.
A slight deviation is OK.
* Make sure the armrests don’t interfere with arm movements.
If they do, lower them out of the way.



Lower Body



* Make sure your feet rest comfortably on the floor or a solid surface.
If you do not have an adjustable chair, make sure to provide a footrest. See Tips for a Less-Than-Ideal Workstation for some ideas.
* Be sure that your feet rest ahead of the knees
Also, note that the seat cushion isn’t compressing the backs of your knees



General



* Recline Slightly
Reclined postures, where the chair back is at an angle of 100Ì-110Ì, often work best. In this posture, the body is relaxed, upper and lower back are well supported by the chair, and back muscle activity and lumbar disc pressure are low. (Sitting erect or leaning forward increases the strain on the lower back–it’s okay for short term use, but it should not be a habit!)