Getting all uptight

Your workplace might be full of perks and benefits, but the general agreement is that if you work much more and harder, it might sound good in generic terms but your health is ultimately affected. To add insult to injury, the office environment with its central air-conditioning systems, 24-hour computer radiation and ringing telephones, is making us old before our time.

Dr Jerome Murray, accredited psychologist and author, suggests steps to be followed in the office, to avoid looking older before your time.

Workaholics are in abundance everywhere. And Dubai has no shortage of them. People, despite the eight-hour work rule, still slog in the office for hours beyond. So, your average working class citizen comes home with red, puffy eyes, a mild backache, a heavy head and, of course, the most common office-related syndrome, lethargy.

With short-term effects such as these, the long term office hangovers are equally shocking. To begin with, you join the working industry as a healthy 25-year-old but by the time you retire, you look 10 years older than you should, and every year you take your vacation, kids back home often mistake you for your dad.

So, short of working fewer hours and risk being mistaken for 'slacking off on the job', this is what you can do to avoid that stress...

Office seating

Problem: If you don't sit right, you're going to damage your back – simple as that. But if you multiply bad sitting posture with the number of hours spent in the office, you'll realise the extent of damage to your spine.

Bad posture gives you the appearance of being a hunchback, a problem which normally doesn't kick in till your twilight years. Besides which, there's the problem of perpetual backaches.

Dr Murray's solution: Ergonomically designed computer chairs are available commercially. If this is an option available, take advantage of it. If not, practise correct posture by standing against a wall with your back to the wall.

Correct posture is when your calves, buttocks, shoulders and the back of your head (at eye level) all touch the wall at the same time. When using the computer consciously, mimic this posture as much as possible. It is also a good idea to stand up about four times an hour and stretch and move your body to get thecirculation of your blood moving. Even while sitting at the computer you can stretch various parts of your body. An example is to push off the floor with your toes lifting your heels as if doing a 'calf raise' exercise. This will also improve circulation.

Computers

Problem: According to a major survey done, results show that 95 per cent of skin ageing is caused by UV lights from just sitting in the office in front of a computer screen. And that's not to mention the gradual deterioration of your eyesight and dry irritated eyes for contact lens wearers.

Recent surveys in the U.S. and Germany have also shown that computer terminals release electromagnetic fields which may be absorbed by the body. Constant use of the computer also leads to stiffening of the wrist muscles, pains in the elbow, arms and shoulders.

Solution: Every 10 minutes close your eyes for 10 seconds.This will rest the eyes and at the same time lubricate them. Periodically change your focus. Move your eyes off the computer screen and look at something nearby, such as at your hands. Then look at something far away, such as the horizon outside a window.

Protective screens that fit over the computer screen are also available commercially to filter out harmful rays. Improper placement of your hands while typing can lead to repetitive stress injuries, such as carpal tunnel syndrome. Be careful to keep your elbows on level with your hands while typing and periodically remove your hands from the keyboard and flex the muscles in your hands, wrists, and forearms.

Central air-conditioning

Problem: Wrinkles on your face, dry, irritable skin, and of course, chronic dehydration are all results of spending most of your day in an air-conditioned environment.

Worldwide surveys and polls show that eight out of 10 offices are over air-conditioned. This makes the atmosphere extremely dry, which leads to a constant need for water. The parched air can lead to flaky skin as well as an irritation on the lining of the nose. It could also make the employee prone to bouts of frequent colds and flus. An air-conditioned environment ages the skin faster than any other element.

Solution: Modern air-conditioners come equipped with built-in humidifiers which eliminate or minimise this problem. If this is not available then drink plenty of water, use moisturising creams, and put a moisturiser, such as Vaseline or Petrolatum, inside your nostrils.

Re-circulated air, such as found in airplanes and many offices, spreads germs in the environment.For this reason, in some countries individuals in the early, contagious, stages of illnesses are encouraged to stay home. Preventive health care is all you can do to minimise your chances of contractingcolds and other communicable illnesses. This includes taking Vitamin C, having a healthy diet, and avoiding people who have communicable illnesses.

Noise

Problem: Not all offices are noiseless, dull environments. The constant ringing of phones, fax machines, people shouting over the din or if you're working in a warehouse or factory, a 24-7 noise level beyond the norm, can all put pressure on your hearing. Constant exposure to noise levels over 60 decibels can cause a repetitive ringing in your ear, which might eventually lead to deafness.

A person working in a plant running heavy machinery, aircraft hangars where jet engines are being maintained or tested would be exposed to the worst cases of auditory damages. Owing to the above reasons, a lot of people are exposed to the levels of deafness usually associated with the aged.

Solution: It is necessary in these environments to wear ear protectors. Rock musicians are notorious for having hearing losses owing to the assaultive noise of their music.

The primary problem with noise for the average worker is the stress it causes. This is called noise pollution. Too much noise assaults the brain with adjustive demands that can lead to stress disorders.When possible, reduce the noise.For example, the level of volume for telephone rings is adjustable on many phones. When this is not possible, achieving a level of concentration where extraneousnoises are "tuned out" usually reduces the problem. For those who cannot do this, it may be desirable to relocate their work station or wear some form of ear protection. An example is a puff of cotton in each ear sufficient toreduce the volume of auditory input, but not enough to eliminate all hearing.

Telephone

Problem: Constant ear aches are a common complaint by people who use the telephone for long hours each day. Cradling the phone between your ear and shoulder also leads to an unnecessary pressure on the vertebrae and can cause the shoulder muscles to tighten and ache. Over a period of time, it could eventually lead to a bad back.

The problems associated with regular telephone users