Revised May 12, 2010
There is a limit to how long we can perform any activity without becoming uncomfortable or even injuring ourselves. This is especially important to keep in mind when you are very busy.
Strained muscles heal if given time to heal and the healing time required depends on how long the muscles are strained. If muscles are strained for a long time, they'll need a longer time to recover.
Moral of the story: frequent short breaks are better than infrequent long breaks.
Resting a muscle for 10 seconds every 10 minutes is more helpful than resting for 60 seconds every 60 minutes. Over an 8 hour day, resting muscles for eight 5 minute intervals is better than one rest period of 40 minute duration.
A break in this context doesn't mean that you can't do any work. A break could be switching to a task that utilizes different muscle groups. One muscle group will be working while the other rests.
If you tend to get sore after working at your computer for a while, use your breaks to go for a walk and avoid all non-essential computer use. Get in the habit of interrupting prolonged computer sessions with tasks such as:
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filing |
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picking up/delivering mail |
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photocopying |
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faxing |
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delivering messages in person or calling (instead of e-mailing) |
If you don't have any alternative tasks to do, get up and stretch.
Stretching step #1: How to stretch
Stretching step #2: Stretches for different body parts
Finally, for best results muscles should be rested before they
start to feel uncomfortable. For example if you start to get sore
after 15 minutes of a certain activity, stop that activity after 10
minutes. This can be difficult because we tend to take a break only
when we're uncomfortable or have some other interruption. If all else
fails, timers are available that can be programmed to tell you to
take a break when you need it.
For further advice, please don't hesitate to contact Mike Papakyriakou
at mikepapa@yorku.ca or ext
33477 or take a look at more office
ergonomics tips.
Reference Material
Ministry of Labour: Computer Ergonomics: Task Design
NIOSH: Supplementary Breaks For Data Operators Minimized Discomfort, Did Not Impair Productivity
