Do you spend more than seven hours a day in front of a screen? You are then part of the 50% of adults exposed to excessive screen time. A duration that has consequences on your health, your productivity and your well-being. Here are some best practices to avoid the harmful effects caused by too much screen time.
A report from the American Optometric Association and the Deloitte Economics Institute reveals that excessive screen time affects the health, productivity and well-being of half of adults. It also costs the economy a lot of money, in terms of medical care, lost productivity and quality of life.
The effects of screens on health
Screens place a lot of strain on our visual system, by emitting blue light, but also by forcing us to fix our gaze at a close and constant distance, which tires the eye muscles. These factors increase the risk of developing symptoms of visual fatigue, such as dry eyes, redness, tingling, headaches, blurred vision, or sensitivity to light. Visual fatigue can also affect concentration, memory, comprehension and performance at work or school.
More screen time also means less sleep, physical exercise, socialization or relaxation. All of these factors promote the appearance of sleep disorders and increase the risk of developing chronic diseases due to lack of physical activity.
On the same subject: 3h11 is the average daily screen time of a child under 2 years old
Excessive screen time also has a significant economic and social cost, according to the report from the American Optometric Association and the Deloitte Economics Institute, which is based on a sample of 1,000 people aged 18 to 64. in the USA. The report estimates that excessive screen time costs the United States $73 billion annually, taking into account lost work productivity, cost of medical care and loss of quality of life.
This figure rises to $151 billion per year if we consider excessive unmanaged screen time, that is, without regular consultation with an optometrist or ophthalmologist.
How to stay healthy around screens
Prevention being one of the best medicines, here are some practical tips to reduce screen-related stress and thus preserve your health:
- Reduce the number of screens you use. Having several screens to work with puts much more strain on your visual system and causes more tension, according to Doctor Ronald Benner, president of the association behind this study.
- Adapt your desk, chair and posture. According to Penn Medicine, your chair should be adjusted so that your knees are at a 90-degree angle and your feet are flat on the floor or footrest. Your keyboard and mouse should be lower than your elbows and you should be sitting up straight. Finally, the recommended distance of your eyes from the screen is 50 to 70 cm.
- Don’t neglect lighting. The brightness of your screen and the room you are in plays an important role in eye fatigue. Adapt it as best as possible for greater comfort. Also be careful not to have any reflections on your screen.
- Take breaks often. Particularly if you feel fatigue in your neck or eyes. Get up frequently to get your body moving before getting back to work.
- Consult an ophthalmologist regularly. People who wear glasses and contact lenses are more likely to experience fatigue in their eyes, neck and back. Even if you have good vision, it is advisable to have an annual check-up, especially if you spend a lot of time in front of screens each day (seven hours or more each day).
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Source :
Cnet