The document outlines various health issues associated with prolonged computer use, including eye strain, carpal tunnel syndrome, back and neck pain, repetitive strain injuries, obesity, and mental health issues. It provides prevention strategies such as following the 20-20-20 rule for eye strain, maintaining good posture, using ergonomic equipment, taking regular breaks, and engaging in physical activity. Additionally, it emphasizes the importance of hydration, sleep, and setting boundaries for work and leisure time.

1. ICT 8

2. 1. Eye Strain (Computer Vision Syndrome)
• Symptoms: Dry eyes, blurred vision,
headaches, neck and shoulder pain.
• Prevention: Follow the 20-20-20 rule: Every
20 minutes, look at something 20 feet away
for 20 seconds.
• Ensure proper lighting to reduce glare. Adjust
the monitor's brightness and contrast.
• Use artificial tears if eyes are dry.
• Position the screen about an arm's length
away and slightly below eye level.

3. 2. Carpal Tunnel Syndrome
• Symptoms: Tingling, numbness, or pain
in the fingers, hand, or wrist.
• Prevention: Keep wrists in a neutral
position while typing.
• Use an ergonomic keyboard and mouse.
• Take regular breaks to stretch and rest
your hands.
• Perform wrist exercises to improve
flexibility and strength.

4. 3. Back and Neck Pain
• Symptoms: Pain or stiffness in the neck, upper
or lower back.
• Prevention: Maintain good posture with feet flat
on the floor and back straight.
• Use an ergonomic chair that supports the
natural curve of your spine.
• Adjust your monitor so the top of the screen is
at or slightly below eye level.
• Take breaks to stand, stretch, and move around
every hour.

5. 4. Repetitive Strain Injuries (RSIs)
• Symptoms: Pain, swelling, or stiffness in
muscles, tendons, or nerves.
• Prevention: Use ergonomic equipment.
• Take regular breaks to move and stretch.
• Alternate tasks to avoid repetitive motions.
• Perform exercises to strengthen affected
muscles

6. 5. Obesity and Related Conditions
• Symptoms: Weight gain, increased risk of
diabetes, cardiovascular diseases.
• Prevention: Take regular breaks to stand and
move around.
• Incorporate physical activity into your daily
routine.
• Maintain a balanced diet and avoid snacking at
the computer.

7. 6. Mental Health Issues
• Symptoms: Stress, anxiety, depression, social
isolation.
• Prevention: Set boundaries for work and
leisure time.
• Take breaks to relax and engage in non-screen
activities.
• Maintain social connections and support
networks.
• Practice mindfulness or stress-relief
techniques.

8. General Tips for Preventing Computer-Related
Health Issues:
• Ergonomics: Arrange your workstation to promote a comfortable and
healthy posture.
• Breaks: Take frequent breaks to rest your eyes, move your body, and
clear your mind.
• Hydration: Drink plenty of water to stay hydrated.
• Exercise: Incorporate regular physical activity into your routine.
• Sleep: Ensure you get enough restful sleep to rejuvenate your body
and mind.