Know and understand the causes of these health issues and strategies for preventing them

Topic 5 – The Effects of Using IT

Objective

Know and understand the causes of health issues associated with the use of information technology and the strategies for preventing them.

Common Health Issues Linked to IT Use

• Eye strain (Computer \cdot ision Syndrome)
• Musculoskeletal disorders (MSDs)
• Repetitive Strain Injury (RSI)
• Headaches and migraines
• Stress and mental fatigue
• Obesity due to sedentary behaviour
• Hearing loss (from prolonged headphone use)

Primary Causes

1. Prolonged screen time without breaks
2. Poor posture while sitting at a workstation
3. Repetitive keyboard and mouse movements
4. Inadequate lighting and glare on screens
5. Improper ergonomics of chairs, desks and peripherals
6. Lack of physical activity during the day
7. Excessive volume when using headphones or speakers

Prevention Strategies

• Apply the 20‑20‑20 rule: every 20 minutes look at something 20 feet away for at least 20 seconds.
• Adjust screen brightness and contrast; use anti‑glare filters.
• Maintain an ergonomic workstation:
  • Top of the monitor at eye level.
  • Keyboard and mouse at elbow height.
  • Feet flat on the floor or on a footrest.
  • Use a chair with lumbar support.
• Take regular micro‑breaks (1–2 minutes) every 30–45 minutes to stretch and move.
• Incorporate short physical‑activity breaks (e.g., standing, walking, stretching) throughout the day.
• Use speech‑to‑text or ergonomic input devices to reduce repetitive motions.
• Maintain a comfortable ambient lighting level; avoid bright windows behind the screen.
• Limit headphone volume and use noise‑cancelling options to reduce the need for high volume.
• Stay hydrated and practice good eye‑care habits (blink frequently).

Summary Table

Health Issue	Primary Cause(s)	Key Prevention Strategies
Eye strain (Computer \cdot ision Syndrome)	Long screen time, poor lighting, improper monitor distance	20‑20‑20 rule, adjust brightness, position screen 50–70 cm away, use anti‑glare filter
Musculoskeletal disorders (MSDs)	Poor posture, non‑ergonomic chair/desk, static sitting	Ergonomic workstation setup, lumbar support, regular posture checks, micro‑breaks
Repetitive Strain Injury (RSI)	Continuous typing/mouse use, inadequate wrist support	Ergonomic keyboard/mouse, wrist rests, alternate input methods, stretch breaks
Headaches & migraines	Screen glare, eye strain, stress	Proper lighting, screen filters, regular breaks, stress‑management techniques
Stress & mental fatigue	Extended screen sessions, multitasking, lack of breaks	Time‑management, scheduled breaks, mindfulness, balanced workload
Obesity (sedentary lifestyle)	Prolonged sitting, minimal physical activity	Scheduled movement breaks, standing desk options, daily exercise routine
Hearing loss	High volume headphone use, prolonged exposure	Limit volume to 60 % of maximum, use noise‑cancelling headphones, take listening breaks

Review Questions

1. Explain how poor posture can lead to musculoskeletal disorders.
2. Describe the 20‑20‑20 rule and its importance for eye health.
3. List three ergonomic adjustments that can reduce the risk of RSI.
4. Why is it important to limit headphone volume, and what is a safe listening level?
5. Outline a simple daily routine that incorporates micro‑breaks and physical activity for a student who spends 6 hours a day on a computer.