Anyone who works in an office knows that screen work is particularly hard on the eyes. In the following guide, we give 8 tips on how to promote eye health in the office. The dry air causes dry and therefore painful eyes, especially in winter. Air conditioning systems also contribute to this. Similarly, concentrated vision at short distances is not exactly conducive. Office workers can protect their eyes and do something for their eye health with the following tricks.
Relaxation exercises
Relaxation exercises help to promote eye health. This is because they can relieve the strain on the eyes. There are various exercises for this, such as
- Accommodating: In this eye training, one eye is relieved and the other is consciously strained. To do this, cover one eye with one hand and simultaneously stretch out the opposite arm. Now both eyes (including the covered eye) focus on the palm of your hand as it slowly approaches your face. Finally, this hand covers the free eye. The hand is moved away from the eye again and as soon as the arm is stretched out, it is switched.
- Yawn: A hearty yawn naturally moistens the eyes.
- Palming: When palming, the eyes are closed for 2-3 minutes. The palms of the hands are placed on the eyes, which has a relaxing effect due to the darkening and warmth.
- Blink and wink: If you blink, wink or blink regularly, you are protecting your eyes. This is because screen work dries them out quickly and makes them moist again.
Sufficient distance from the screen
An unergonomic workstation not only causes tension, but also impairs visual function. When eyesight deteriorates, people tend to unconsciously move closer, which causes the neck and shoulder muscles to suffer. This is not easy on the eyes either. A rule of thumb says that the distance between the screen and your eyes should be at least 50-70 cm. Anyone who cannot see at this distance should visit an optician and have their eyes checked, for example at the ophthalmologist’s practice in Chur.
Have glasses made for screen work
Even if you don’t need glasses in everyday life or if you have varifocals that only have a small near vision range, you should wear screen work glasses for the sake of your eye health. This is specially designed for screen work. And has a significantly larger near vision range. This allows the user to adopt a better sitting position, which in turn automatically ensures that the correct distance to the screen can be maintained. Computer work glasses are now available in modern designer frames.
Setting up the screen optimally
With the right screen, it is also possible to avoid the so-called office eye syndrome. This is characterized by a high resolution. It is particularly fatigue-free to work on a pure black and white screen if possible. This should have a refresh rate of 70 Hz. Low-contrast and bright colors strain the eyes unnecessarily. This is because they have to work hard to adapt to colored light. The correct positioning of the screen is also very important. Pay attention to this:
- If the viewing direction is parallel to the window surface, glare can be avoided.
- The upper part of the screen must be in line with the eyes.
- The correct viewing distance is determined by the screen diagonal. At 15 inches it is 50 cm, at 17 inches 70 cm, at 21 inches 80 cm and at 24 inches 90 cm.
- At a distance of 50 cm, the size of the characters should be at least 9 pt, at 70 cm at least 12 pt.
- Ideally, the screen should be tilted 5 cm backwards.
Ensuring an optimal indoor climate
Oxygen-rich and fresh air ensures that eyes do not dry out so quickly. The office should therefore be aired regularly. The optimum room humidity is 5 %. In winter, a few damp cloths or a bowl of water should therefore be placed on the radiator if the heating air is dry. Plants that purify the air and produce oxygen also contribute greatly to a healthy indoor climate. These include the indoor lime tree, the dragon tree and the green lily.
Reduce particulate matter
There are some devices in the office that emit fine dust and therefore make you ill in the long term. However, this can also be low-quality office furniture, wall paints or building materials. Poorly maintained laser printers, photocopiers and air conditioning systems also contribute to this. The presence of particulate matter in the air can be recognized by headaches, breathing difficulties and eye irritation. The only thing that really helps here is an investment in modern office equipment and a renovation. Modern electronic air purifiers can filter out harmful particles and improve the indoor air in the office.
Take regular screen breaks
If you look at a screen continuously for 8 hours at a time, you will soon realize that your eyes need a break. People often make the mistake and then continue to use the even smaller display on their smartphone in private. This is of course a major challenge for eye health. So the advice here is to take regular breaks and treat your eyes to something else, such as the sight of a park during a walk.
Use eye drops
Some people always have dry eyes for genetic reasons. Eye drops help in these cases. These keep the eyes moist and protect them. Such moisturizing eye drops are available over the counter in pharmacies. However, they should not contain any preservatives. In the long term, these substances could damage the mucous membranes and cornea.
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