Put down the smart phones, switch off the TVs, and step away from the computers. Why? Because your health depends on it!
Here are four examples of what you’re doing and how you can change it for the better:
What you’re doing: staring at screens for hours on end
Consequence: If you spend most of your day looking at screens, your eyes are most definitely feeling the pain. Between 64 and 90 percent of computer users are affected by Computer Vision Syndrome (CVS), which can cause eyestrain, headaches, blurred vision, dry eyes, and neck and shoulder pain, according to the American Optometric Association. Most symptoms are temporary, but can worsen over time if you don’t adjust your habits.
What to do instead: Even if you can’t avoid using a computer all day, there are a few simple ways to minimize the effects of CVS. Position your computer screen so it’s four to five inches below eye level with minimum glare, don’t sit too close to the screen, blink often to help moisturize your eyes, and take 15-minute breaks every two hours. Do your best to unplug after the workday and on weekends, rather than racking up even more screen time in front of the TV.
What you’re doing: watching TV and using your phone before bed
Consequence: Using any device with a glowing screen—TV, cell phone or tablet—can prevent your melatonin levels from rising and make it harder to fall asleep at night. According to a study from the Lightning Research Center at the Rensselaer Polytechnic Institute, two hours of late-night screen time can suppress melatonin by more than 20 percent. Since melatonin promotes sleep, watching TV or surfing the Net right before bed could explain the endless tossing and turning.
What to do instead: Try an “electronic sundown,” and turn off all devices at least an hour before bed. (Silence your cell and put it on the other side of the room to avoid temptation.) Unplug by reading a book or magazine for a more restful sleep. If you must use your phone or tablet, dim the screen brightness.
What you’re doing: emailing, Gchating, Facebooking, Tweeting
Consequence: Communicating online is quick, easy and efficient; however, research shows that when you spend more time communicating online than in person, your human contact skills take a hit. Dr. Gary Small, a psychiatrist at UCLA, found that although increased use of technology strengthens skills like multi-tasking, reasoning and decision making, it weakens important social skills as your brain adapts.
What to do instead: Get offline and communicate the old-fashioned way! Dr. Clark McKown, Executive Director of Rush NeuroBehavioral Center, recommends unplugging and spending more time with friends and family to build up those vital communication skills. This is important for your brain, but also for your overall well-being, since studies have found physical contact to be a basic human need.
What you’re doing: sitting all day
Consequence: Chances are, if you’re “plugged in,” you’re also sitting down. You already know that sitting all day is not ideal, but here are the cold, hard facts. Women who sit for six or more hours daily face a 37 percent greater risk of death from cancer or other major diseases, compared to those who sit for three hours or less, according to the American Cancer Society’s Cancer Prevention Study II. It only gets scarier for those who sit for long periods of time and don’t exercise regularly—a 94 percent higher risk of death.
What to do instead: Get out and MOVE! Ditch the electronics, turn off the TV, and do something active right now. Go on a family walk; take a bike ride during your lunch break; play outside with the kids; visit a client in person, rather than emailing. Making a slew of small changes in your daily routine will help you stay in shape and live a longer, healthier life.
