Developing healthy habits can help improve your quality of life, especially if you spend almost all day in front of a computer. Here are ten simple, practical tips you can start using today to stay healthy while working.

1. HEALTHY TIPS
FOR
DIGITAL
WORKERS
by your friends @

2. When you spend all day in front of screens, your
eyes can suffer for it: dryness, headaches, even a
stiff neck or shoulders.
That’s why getting into the habit of following the
20–20–20 rule is a good idea.
It’s simple: take your eyes off your screen every
20 minutes and stare at a focal point at least 20
feet away for 20 seconds.
1. Take Care of Your Eyes

3. A screen with a diagonal of at least 22 inches
spares the eyes with generally higher contrast
and less blue light.
When positioning the screen, it is recommended
to set it up beside a window.
A frontal view into the sunlight or reflecting
daylight from the screen should be avoided, as
both put more strain on the eyes.
2. A Good Screen is Your Eyes' Best Friend

4. Using tools that protect your wrists can be a
game changer, as are wrist warm ups and
stretches.
Try to use mouse and keyboard pads with wrist
support, a lightweight wrist brace, and dictation
software on the computer.
Also, take a five-minute break for every 20 or 30
minutes of continuous keyboard or mouse usage.
3. Protect your wrists

5. The chair that you choose should be comfortable,
of course, but not so comfortable that you slouch.
You need support if you’re going to maintain a
good posture.
An ergonomic chair may be the best choice.
You should avoid working from your bed or couch,
no matter how comfortable it may be.
4. Choose A Good Chair

6. The optimal sitting position allows a relaxed view
of the screen from above at a distance of 50 to 70
cm.
The head should be slightly lowered when looking
at the monitor to prevent tension in the neck
area.
Changing the position regularly relieves and
prevents tensions in the back.
5. adopt A Healthy Sitting Position

7. Too little physical activity, in combination with
sitting for too long, damages the blood circulation
and the oxygen supply of the body.
During working hours, even small exercises at the
desk can help, from stretching to circles of the
head, hand, arm and shoulder and to relaxing back
rotations.
6. Exercise Regularly

8. Giving yourself breaks is incredibly important to
let your brain and body relax.
Studies have shown that breaks can actually
significantly improve productivity levels and a
person’s ability to focus.
Remember that a 5 to 15 minute break will make
all the difference.
7. Schedule Breaks

9. Never underestimate the power of a good meal.
Balanced, nutritious food makes you more
productive. It keeps you fuller longer and helps
you focus.
Try your best to keep junk food out of your
house, especially foods you know can trigger a
binge for you. Out of sight, out of mind.
8. Eat Well

10. Dehydration causes headaches, loss of focus and
energy, and possible long-term health issues.
Keep a cute water bottle with a motivational
saying in plain sight, and if water is too boring for
your taste, add fruits to it!
Use your timer’s break alarms as a reminder to
finish your current cup of water and refill.
9. Drink plenty of water

11. Good sleep is the foundation of good health.
According to the Mayo Clinic, you should try to
get at least seven hours of sleep a night, and get
to sleep at a similar time each night.
Try to sleep with your phone in a different room
and use a traditional alarm clock (if you need one
at all).
10. Keep a Consistent Sleep Schedule

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