Monitoring your wellbeing

Just about everything we do at work involves computers - from communication to record keeping, data processing and searching for information.
But long hours at a computer workstation can cause physical problems.
Te Ngae Physiotherapy and Pilates' Denise Slade said correct sitting posture and work station set up could help prevent aches and pains.
"Correct sitting posture is important for our spines, as they are not made for prolonged sitting. People who slouch are prone to spinal complaints such as strains."
Slade said slouching could also cause headaches and contribute to repetitive injuries such as carpal tunnel or tennis elbow.
Her top tips include:
- Head should be up and slightly forward, chin in
- Keep your shoulders back and relaxed
- Elbows should be at 90 degrees, minimum, with your wrists straight
- Support your lower back by adjusting your chair or using a lumbar roll at the lowest spinal curve
- Position knees at least at 90 degrees, with the whole foot supported
Strengthening core muscles will make it easier to maintain correct posture and adjusting your chair, keyboard height and screen position will also help.
Take regular breaks to relieve muscle tension by walking around the office or gently stretching.
"Standing and bending backwards is a simple and effective spinal exercise that promotes correct spinal posture."
Bend backwards from the waist, while standing with your hands on your waist, knees straight. Hold the stretch for two to three seconds, then slowly relax, repeating this five to 10 times every 30 minutes.
Visique McClelland optometrist Tony Bland said long periods staring at a computer screen did not cause eye defects, but holding your optical focus at the same point for long periods was hard work for the eye and brought out existing weaknesses.
He recommends people who do a lot of computer work get their eyes tested every one or two years.
"People get a range of symptoms such as dry, sore or red eyes or headaches."
Some conditions require glasses, but many can be easily solved with lubricating drops to replace moisture lost through air conditioning and long screen sessions. Drinking plenty of water and minimising caffeinated drinks also helps.
Bland said it was important to refocus the eyes every 20 minutes by looking at something 20 feet away for 20 seconds.
"Variety is good for you eyes, and for your body."
He also pointed to the importance of well set up work stations.
If you put your arms out in front of you, the monitor should be positioned between your wrists and your finger tips.
Because eyes track downwards more naturally than upwards, the majority of the screen should be at or below eye level.
Positioning the monitor so reflections from windows and lighting do not fall on the screen will also minimise eye strain.