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Concept - Skills & Strategies: Online Wellness

Online Wellness

When you do continuous, intensive computer work for prolonged periods you are at increased risk of developing health problems, including visual fatigue, headaches, upper limb musculoskeletal injuries (e.g. carpal tunnel syndrome), and back pain.


Ergonomics for your Workspace

 

Set up your workstation area with ergonomics in mind.  Small changes can make a big difference in your comfort. Some of these things may not be possible at home, but you may be able to find creative solutions if you keep these guidelines in mind.

  • Sit up straight with your feet flat on the floor (or on a footrest), and your thighs roughly parallel to the floor
  • Your chair should be fully adjustable and provide lumbar support
  • The top of the monitor should be in line with your eyes at about arm’s-length distance
  • Your elbows should be at roughly 90 degrees when using the keyboard and mouse, with your wrists extending straight from the forearm; consider a wrist rest or armrest  
  • Make sure your lighting is adequate, with no glare on the screen. Anti-glare screen protectors are available for your monitor
  • Consider the benefits of a stand-up desk

Computer Ergonomics: Workstation Layout and Lighting.  (Ontario Ministry of Labour)
 

 

 

Task Design

 

How you work is as important as where you work!

Try incorporating these preventative habits into your routine:

  • Take short brisk walks throughout the day. Besides improving your physical health, this will help relieve stress and improve concentration
  • Try using the mouse with your non-dominant hand for a while. This will cut down on RSI risk and it's good for your brain!
  • Do gentle stretches regularly throughout the day
  • 'Stretch' your eyes once in a while.  Focus on a distant object for 30 seconds, then a mid-range object for 30 seconds

Easing Eye Strain (Mayo Clinic)

5 Exercises to Offset Too Much Sitting (CNNhealth)

PC WorkBreak This application reminds you to take breaks while you work at your computer.

Digital Health & Wellness self-assessment and lots of information from The Learning Portal

Overall Health

Regular exercise is even more important for your well-being during this isolation period. Many gyms are offering online workouts, even to non-members. Scheduled live workouts can really help motivate you to move and feel connected with others.

Check in with the Student Adminstrative Council (SAC) for upcoming fitness offerings.  

Mental Health workshops are available from Fleming Counselling and CMHA HKPR. Register here.

Have a health concern, or need to talk? 

Fleming Counselling Services 

Student Health Services

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