While COVID-19 cases continue to rise, Canadian post-secondary students are working to navigate their learning experience online. In addition to the distress on students’ mental well-being, online learning puts students at risk for several health issues due to prolonged screen exposure and sitting for long periods of time.
Research shows that excessive screen-time can lead to digital eye strain, also known as computer vision syndrome. Digital eyestrain occurs from a lack of blinking while using computers, viewing digital screens too closely, devices with glares or reflections, and screens projecting bright lights.
Two hours or more of screen engagement in a row heightens the risk of eyestrain. On average, universities schedule lectures for three hours at a time. Fortunately, eye strain caused by extended computer use isn’t known to have long-term consequences. However, it can cause discomfort, a lack of focus, reduced concentration, fatigue and sleep disorders. These side effects all negatively impact a student’s well-being.
How to counter the effects of prolonged screen time:
Get regular eye exams
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If you wear glasses or contacts, ensure your prescriptions are adequate for computer work. Talk to your optometrist to see if you require specialized lenses to maximize visual abilities and comfort.
Adjust the lighting of your screen
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Set the brightness of your screen to match the lighting in the room you are working in. Position your computer to avoid glares from overhead lighting and windows. Lower the colour temperature on your device to reduce the amount of blue light or consider buying blue light glasses.
Where to position your screen and when to take a break
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To prevent eyestrain, keep your computer screen 25 inches or an arm’s length away from your face. After every two hours spent on your device, take a 15-minute break. For every 20 minutes, look at an object 20 feet away for at least 20 seconds.
The impacts of sitting for too long:
In addition to screen exposure, experts warn that sitting for extended periods of time can be harmful to your health, which raises concerns for full-time students. Prolonged sitting can lead to cardiovascular disease, metabolic syndrome, as well as increased blood pressure, blood sugar and cholesterol levels.
Sharon Gabison, a registered physiotherapist and owner of Ace Physiotherapy, says sitting in one position for too long can put a strain on your postural muscles and lead to injury.
When body movement is reduced and the muscles stay in a fixed position, the blood supply slows down, creating tension on the spine, lower back and neck. Poor posture may result in back and neck pain, headaches, and difficulties with balance or breathing.
“If your desk is too low, you might spend a lot of time tilting your chin to look down at the screen. This creates extra stress on the joints and the ligaments of the body,” says Gabison.
Examples of poor posture seen in computer users include a slouched spine, rounded shoulders and having your head too far forward.
To retain good posture and prevent injury, Gabison recommends students set up an ergonomic workstation. An ergonomic workstation adjusts the workspace to the user’s needs, including desk and chair height, monitor angle and keyboard positioning. These adjustments can minimize discomfort and reduce the impact of repetitive movements.
Setting up an ergonomic workstation:
In addition to a functional workstation, standing while working, going for walks, sitting on a stability ball, and exercising for an hour a day can prevent the consequences of sitting for too long.
“Listen to your body,” says Gabison. “Taking frequent breaks, standing up and walking around, and doing some stretching can certainly help.”
Desk stretches to reduce pain and discomfort: