The Computer User's Survival Guide. Staying Healthy in a High Tech World
- Autor:
- Joan Stigliani
- Promocja Przejdź
- Ocena:
- Bądź pierwszym, który oceni tę książkę
- Stron:
- 296
- Dostępne formaty:
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ePubMobi
Opis książki: The Computer User's Survival Guide. Staying Healthy in a High Tech World
You probably suspect, on some level, that computers might be hazardous to your health. You might vaguely remember a study that you read years ago about miscarriages being more frequent for data entry operators. Or you might have run into a co-worker wearing splints and talking ominously about Workers' Comp insurance. Or you might notice that when you use a computer too long, you get stiff and your eyes get dry.But who wants to worry about such things? Surely, the people wearing splints must be malingerers who don't want to work? Surely, the people who design keyboards and terminals must be working to change their products if they are unsafe? Surely, so long as you're a good worker and keep your mind on your job, nothing bad will happen to you?The bad news is: You can be hurt by working at a computer. The good news is that many of the same factors that pose a risk to you are within your own control. You can take action on your own to promote your own health -- whether or not your terminal manufacturer, keyboard designer, medical provider, safety trainer, and boss are working diligently to protect you.The Computer User's Survival Guide looks squarely at all the factors that affect your health on the job, including positioning, equipment, work habits, lighting, stress, radiation, and general health.Through this guide you will learn:
- a continuum of neutral postures that you can at utilize at different work tasks
- how radiation drops off with distance and what electrical equipment is responsible for most exposure
- how modern office lighting is better suited to working on paper than on a screen, and what you can do to prevent glare
- simple breathing techniques and stretches to keep your body well oxygenated and relaxed, even when you sit all day
- how reading from a screen puts unique strains on your eyes and what kind of vision breaks will keep you most productive and rested
- what's going on "under the skin" when your hands and arms spend much of the day mousing and typing, and how you can apply that knowledge to prevent overuse injuries The Computer User's Survival Guide is not a book of gloom and doom. It is a guide to protecting yourself against health risks from your computer, while boosting your effectiveness and your enjoyment of work.
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Szczegóły książki
- ISBN Ebooka:
- 978-14-493-9967-2, 9781449399672
- Data wydania ebooka:
- 2016-03-18 Data wydania ebooka często jest dniem wprowadzenia tytułu do sprzedaży i może nie być równoznaczna z datą wydania książki papierowej. Dodatkowe informacje możesz znaleźć w darmowym fragmencie. Jeśli masz wątpliwości skontaktuj się z nami sklep@onepress.pl.
- Język publikacji:
- angielski
- Rozmiar pliku ePub:
- 3.5MB
- Rozmiar pliku Mobi:
- 3.5MB
- Kategorie:
Komputer w biurze
Spis treści książki
- The Computer Users Survival Guide
- SPECIAL OFFER: Upgrade this ebook with OReilly
- Preface
- About the Audience
- Whos Responsible for What?
- How to Use This Book
- Wed Like to Hear From You
- Acknowledgments
- I. The Basics
- 1. Where Do You Begin?
- Know What Youre Looking For
- Muscle Soreness and Fatigue
- Neck, Shoulder, Arm, Wrist, and Hand Pain
- Eyestrain and Visual Distress
- Stress-Related Disorders
- Environmental Sensitivities
- Headaches
- The Possibility of Life-Threatening Conditions
- Know What Youre Looking For
- Take a Holistic Approach
- Fixing One Problem Often Eliminates Other Problems
- Solutions Are Often Multifaceted
- 1. Where Do You Begin?
- Start Where You Are
- Dont Buy Anything Until You Know What You Need
- Make Changes over Time
- 2. Get Comfortable
- Good Posture Is Something You Feel
- Its Neutral
- Its Relaxed and Stable
- Its Dynamic
- Good Posture Is Something You Feel
- Find Whats Neutral for You
- Neutral Body Posture
- Neutral Head Posture
- Neutral Arm and Wrist Posture
- Support Your Body
- Selecting a Chair
- The Basic Adjustments
- If You Dont Have an Adjustable Chair
- Support Your Arms
- Armrests
- Wristrests
- Forearm Supports
- Support Your Feet
- Move Through the Postures
- Reclining
- Sitting Upright
- Sitting Forward
- Standing
- Other Postures
- Posture and Laptop Computers
- 3. Customize Your Work Area
- Make Adjustments
- Position Your Equipment
- The Keyboard
- The Mouse, Trackball, or Other Pointing Device
- The Monitor and Hardcopy
- Put Whatever You Look at Most Directly in Front of You
- Put the Monitor at Arms Length
- Put the Main Part of the Screen Slightly Below Eye Level
- Have the Screen and Document Parallel to Your Face
- Arrange Your Work Materials
- Writing and Reading Materials
- The Telephone
- Fit into the General Work Environment
- 4. Be Aware of Your Body
- Practice Body Awareness
- Learn New Habits
- Take Regular Breaks
- Work Reasonable Hours
- Never Work Through Pain
- Use Your Eyes Well
- Use Good Keyboard and Mouse Technique
- Use Good Posture and Body Mechanics
- Breathe Fully
- Practice Body Awareness
- Understand Pain
- Aches and Pains Are Often Interconnected
- An Injury in One Place Can Cause Pain in Another
- Pain Can Be Difficult to Diagnose
- Chronic Pain Can Affect Your Emotional Weil-Being
- 5. Breathe
- Learn How You Breathe
- Try Different Ways of Breathing
- Breathe from the Belly
- Breathe to Stretch Your Chest and Back from the Inside
- Stretch and Breathe
- Breathe to Relax
- 6. Take Care of Yourself
- Exercise
- Walking
- Internal Exercise
- Aerobic Exercise
- Exercise
- Stretches
- Self-Massage
- Nutrition
- Rest and Relaxation
- II. Repetitive Strain Injury
- 7. RSI Is Real
- Why Us, Why Now?
- Who Pays the Price?
- Who Is Getting Injured?
- Top Performers and People in High-Risk Jobs
- Women
- Young People
- Prevention Is the Solution
- 7. RSI Is Real
- 8. The Nature of the Beast
- What It Feels Like
- The Forms It Takes
- Tendon Injuries
- Tendinitis
- Tenosynovitis
- Nerve Injuries
- Cervical Radiculopathy
- Thoracic Outlet Syndrome
- Radial Tunnel Syndrome
- Cubital Tunnel Syndrome
- Carpal Tunnel Syndrome
- Muscle Disorders
- What Brings It On
- Continuous Muscle Contraction
- Repetition and Cumulative Trauma
- Poor Posture, Positioning, and Body Mechanics
- Excessive Force and Muscle Tension
- Lack of Rest
- Stress
- Pace and Type of Work
- Direct Pressure on the Nerve
- Cold
- Vibration
- Lack of Training
- Your Workstyle
- Your Life Outside Work
- Your Physical Condition
- Biochemical Causes and Pre-Existing Conditions
- Why Does It Take So Long to Go Away?
- 9. Your Tools Make a Difference
- Keyboards
- Hand Position and Fit
- Key Resistance and Feedback
- Alphanumeric Key Layout
- Position of the Numeric Keypad
- Keyboards
- Pointing DevicesMice and Trackballs
- Mouse Operations
- Hand Support
- Button Design and Action
- Tracking Action
- Trackball Design
- Software
- 10. Good Hand Technique Reduces Your Risk
- Relax Your Hands and Arms
- Use Good Typing Technique
- Use Good Mouse and Trackball Technique
- Minimize Clicks and Keystrokes
- Use Just Enough Force
- Grip Firmly but Loosely
- Keep Your Hands Warm
- Stretch Frequently
- 11. Treating the Injury
- Seek Professional Care
- Which Treatment?
- Which Practitioner?
- Decide How Long to Stay with a Treatment
- Track Your Progress
- Seek Professional Care
- Take Care of Yourself
- Use Cold and Heat to Soothe Painful Tissues
- Applying cold
- Applying heat
- Contrast baths
- Use Cold and Heat to Soothe Painful Tissues
- Get a Therapeutic Massage to Promote Healing
- Use Medication Only for Immediate Relief
- Improve Your Nutrition to Strengthen Your Entire System
- Use Splints Only as Prescribed
- 12. The Recovery Process
- The Initial Impact
- Control the Pain
- Let Go of Negative Emotions
- The Initial Impact
- Getting Your Life Back
- Seek Out Services and Support Groups
- Cultivate Patience and a Positive Attitude
- Be Kind to Your Hands
- Pace Yourself
- Let Pain Be Your Guide
- Learn to Do Daily Activities Differently
- Let Technology Work for You
- Exercise
- Stretch for Flexibility and Circulation
- Strengthen the MusclesCarefully
- Re-Learn How to Move
- Coming Out of the Tunnel
- Legal Concerns
- Workers Compensation
- Know where youre going
- Ask directions
- Think twice about hiring an attorney
- Keep a journal
- Dont give up
- Share your experience
- Workers Compensation
- The Americans with Disabilities Act
- III. Eyestrain
- 13. Eyestrain Is Common
- Symptoms Can Be Mild or Severe
- Sore Eyes
- Deteriorating Vision
- Headaches, Mental Fatigue, and Lowered Productivity
- Symptoms Can Be Mild or Severe
- Eyestrain May Be Related to Other Problems
- Stress
- Stiff Neck, Tight Shoulders, and Poor Posture
- 13. Eyestrain Is Common
- RSI
- What About Eye Disease?
- Can Computer Screens Cause Epileptic Seizures?
- Computer Work Affects the Entire Visual System
- The Eye Muscles Work Hard
- Seeing clearly close up
- Changing focus up close
- Reading and scanning text
- Fixating on a single point
- Following moving images
- The Eye Muscles Work Hard
- Glare and Bad Lighting Overload the Retina
- Flicker Tires the Eyes and the Brain
- We Neglect Our Peripheral Vision
- Its Easy to Develop Bad Vision Habits
- Solutions Involve the Environment, the Equipment, and You
- 14. Take Care of Your Eyes
- Check Your Posture First
- Use Your Eyes Well
- Learn Good Vision Habits for Ongoing Comfort
- Give Sore Eyes Immediate Relief
- Enhance Your Visual Abilities
- Enjoy Your Visual Sense
- Take Care of Your General Health
- Vision Training
- Get Your Eyes Examined
- What Information Should You Bring to the Appointment?
- What Should the Eye Exam Include?
- Use the Right Glasses for the Task
- Computer Glasses for Nearsightedness (Myopia)
- Computer Glasses for Farsightedness (Hyperopia and Presbyopia)
- Computer Glasses for Astigmatism
- Sunglasses and Tinted Lenses
- A Note on Wearing Glasses
- Hints for Contact Lens Wearers
- Make Use of Assistive Technology
- 15. Create a Visually Comfortable Environment
- Use a Screen with Good Visual Qualities
- The Screen Must Not Flicker
- Images Must Be Sharp and Clear
- The Screen Should Have Good Contrast
- Text Should Be Easy to Read
- The Screen Should be Big Enough and Fast Enough
- The Screen Should Have a Good Anti-Glare Treatment
- Screen Colors Should Be Pleasing and Comfortable
- Use a mid-range color for text on a monochrome screen
- Use balanced colors on color Screens
- Use a Screen with Good Visual Qualities
- Use Software Thats Easy on Your Eyes
- Improve Your Office Environment
- Add Visual Variety
- Reduce Dust and Dryness
- Improve the Air Quality
- Add Color
- 16. Work in the Right Light
- Light Affects Your Eyes and Your Health
- Control Glare and Reflections
- Check for Glare
- Keep Overhead Fixtures Parallel with Your Line of Sight
- Keep Windows Parallel with Your Line of Sight
- Move Bright Lamps and Shiny Objects
- What About Screen Hoods and Glare Filters?
- Balance the Lighting Levels
- Dimmer Is Usually Better than Brighter
- Make Sure the Ambient Light is Evenly Distributed
- Use Task Lights Carefully
- Avoid Extremes of Bright and Dark
- What Types of Lights Are Good to Use?
- Incandescent
- Halogen
- Fluorescent Tubes
- Color quality
- Flicker
- Electromagnetic emissions
- Hazardous substances
- Compact Fluorescents
- What Is Full-Spectrum Lighting?
- Full-Spectrum Lighting with Ultraviolet
- Why Add Ultraviolet Light?
- Are There Health Benefits?
- Plan for Energy-Efficient Lighting
- IV. Stress
- 17. Are You Stressed?
- The Signs of Stress
- The Physiological Stress Response
- The Consequences of Too Much Stress
- Stress at Work
- Jobs with Low Control Are Problematic
- Jobs with High Control Are Stressful in Different Ways
- Electronic Performance Monitoring Can Be a Hindrance
- The Corporate Environment Can Increase Pressure
- The Physical Environment Plays a Part
- What Can You Do About It?
- What Can Your Employer Do About It?
- 17. Are You Stressed?
- 18. Breaking the Internal Cycle
- Stress Begins in the Mind
- Thought Patterns Can Perpetuate Stress
- Breathe to Calm the Mind
- Exercise with Awareness
- Relax and Recharge Your Senses
- Replenish your Reserves
- Dont Work Too Much
- Balance Computer Time and Social Time
- V. The Potential Risks of Electromagnetic Fields
- 19. The Radiation Question
- The Influence of Radiation
- Radiation in the Office
- Radiation from Computers
- The Nature of Low Frequency Fields
- ELF Magnetic Fields Have Biological Effects
- How Can We Interpret the Results?
- What Are the Implications?
- How Much Exposure is Considered Safe?
- 19. The Radiation Question
- 20. Health Risks We Wonder About
- Miscarriage
- Other Reproductive Concerns
- Cancer
- Cataracts
- Stress
- Skin Rash
- Electromagnetic Sensitivity
- Chronic Fatigue Syndrome
- Hearing Discomfort
- 21. Protect Yourself
- Assess Your Situation
- How Much ELF Are You Exposed To?
- How Much Risk Are You Willing to Accept?
- Assess Your Situation
- Choose Which Precautions to Take
- Stay Away from Sources
- Dont Expose Yourself Unnecessarily
- Use Low-Emission Equipment and Appliances
- Use a low-emission monitor or flat panel display
- Shield high-emission monitors
- Control static electric fields
- What About Unconventional Methods?
- Create a Low-Emission Office
- VI. Appendixes
- A. Equipment Selection Guide
- Ergonomic Principles
- Hardware
- ScreensMonitors and Flat Panel Displays
- Keyboards
- Pointing Devices
- Laptop and Portable Computers
- Software
- Speech Recognition Systems
- Furniture
- Chairs
- Work Surfaces
- Keyboard Trays, Monitor Stands, and Telephone Stands
- Armrests, Wristrests, and Forearm Supports
- Footrests
- A. Equipment Selection Guide
- Accessories
- Gloves
- Reading and Writing Accessories
- Telephone Equipment
- Software for Injury Prevention
- Task Lights
- Glare Filters and Radiation Shields
- B. Resources
- Resource Guides
- RSI Resources
- Support Groups
- Newsletters and Organizations
- Online NewsgroupsSorehand and c+health
- Online Documents
- Government, Legal, and Other Services
- Stress Resources
- Electromagnetic Sensitivity Resources
- Organizations
- Clinics
- Organizations
- Publications
- Online Resources
- EMF Emissions and Environmental Guidelines
- C. Notes
- Chapter 2
- Chapter 3
- Chapter 4
- Chapter 7
- Chapter 8
- Chapter 9
- Chapter 11
- Chapter 12
- Chapter 13
- Chapter 14
- Chapter 15
- Chapter 16
- Chapter 17
- Chapter 18
- Chapter 19
- Chapter 20
- Chapter 21
- D. Suggested Reading
- Ergonomics and Occupational Health
- Bibliography
- Ergonomics and Occupational Health
- Mental and Emotional Health
- Bibliography
- Visual Health
- Bibliography
- Physical Health
- Bibliography
- RSI
- Bibliography
- Legal Issues
- Bibliography
- Electromagnetic Radiation
- Bibliography
- E. About the Author
- Index
- Colophon
- SPECIAL OFFER: Upgrade this ebook with OReilly
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Oceny i opinie klientów: The Computer User's Survival Guide. Staying Healthy in a High Tech World Joan Stigliani (0) Weryfikacja opinii następuję na podstawie historii zamówień na koncie Użytkownika umieszczającego opinię. Użytkownik mógł otrzymać punkty za opublikowanie opinii uprawniające do uzyskania rabatu w ramach Programu Punktowego.