Get Fit Digitally Exploring Digital Health and Wellness

1. Get Fit DigitallyExploringDigital Health and Wellness N’jemele Bush CIED 7601 Summer 2008

2. Digital Health and Wellness This Presentation Discusses: • Use of Ergonomics in the Digital Environment • Examples of Computer Related Disorders (CRD) • Causes of These Disorders • Signs of An Existing Disorder • Strategies to Prevent CRD • Treatment Measures of CRD

3. What is Digital Health and Wellness? • Element of Digital Citizenship • Defined as The elements of physical and psychological well-being related to digital technology use (Ribble and Bailey, 31)

4. Quiz of the Day Student Self Assessment • Has your head ever hurt after, while, or during your work on a computer? • Do you ever have back pain or strain in lower spine when working at your desk? • Have you ever had pain in your wrists, joints or legs once leaving the computer workspace? • Have you found yourself sitting endlessly on the Internet and showing no progress? If any of your answers to these questions are yes, you may be suffering from a Computer Related Disorder

5. Computer-Related Disorders

6. Computer Related Disorders • Computer Related Disorders are health conditions developed from repetitive use of a computer. • Each is formed due to body positioning and/or habitual behavior. • These disorders can be prevented, however if you attain them, each is treatable as well as possibly reversible.

7. Statistical Importance of Computer Related Disorders According to the Better Health Channel website:Over 25% of all computer users worldwide suffer with at least one CRD with or without treatment.The US spends over 2 billion dollars a year for not treating a CRD. This money is spent by independent users in purchases of over the counter medication and/or purchasing equipment for comfort at home and work.It is important to recognize the signs now as well as treat CRDs at their present stage as they can and will get worse.

8. Causes of Computer Related Disorders • Poor position of monitor, keyboard, and/or mouse • Inadequate lighting • Typing or keying too long without a break • Poor posture • Cradling phone between head and shoulder while working in your workstation

9. Effects of Computer Related Disorders There are primarily two effects of Computer Related Disorders • Physical Effect • It can effect your physical abilities of your nervous and skeletal system • Mental/Psychological Effect • It can effect how you act and react mentally.

10. Types of Computer Related Disorders Example of Physical CRDs • Carpal Tunnel Syndrome • Extensor Tendonitis • Repetitive Strain Syndrome • Neck and Back Strain Examples of Mental CRDs • Depression • Computer/Internet Addiction http://www.healthycomputing.com/health/conditions/index.html • Computer Vision Syndrome • Electromagnetic Radiation • Eye and vision problems • Ganglion Cysts • Bursitis

11. Most Common Computer Related Disorder Carpal Tunnel Syndrome Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the hand, becomes pressed or squeezed at the wrist. The median nerve controls sensations to the palm side of the thumb and fingers (although not the little finger), as well as impulses to some small muscles in the hand that allow the fingers and thumb to move (National Institute of Neurological Disorders and Stroke)

12. Diagram of Formation of Carpal Tunnel Syndrome During carpal tunnel release, the transverse carpal tunnel ligament is severed to relieve pressure on the median nerve. The surgery may be done by making one incision on the palm side of the wrist, or by making several small incisions. (Mayo Clinic Website)

13. Symptoms of Computer Related Disorder • Stiffness and Pain in the joints or muscles throughout the body • Fatigue • Weakness and numbness of the hands, fingers and various body parts • Lack of circulation to the muscles, bones, tendons and ligaments • Neck pain and frequent 'cracking' of the neck

14. Symptoms of Computer Related Disorder (contd.) • Difficulty using hands for normal activities such us opening doors, chopping vegetables, or spraying using squirt pump handles. • Tingling, numbness, burning sensation, loss of sensation, clumsiness, or stiffness in the fingers and/or palms of the hands. • Cold hands and/or fingertips. • Difficulty feeling hot and cold.

15. Prevention and Treatment Techniques

16. Digital Health and Wellness Good News! • Now that you have been fully educated on the signs and causes of these disorders, we will work on improving these conditions. • There are methods to preventing these disorders as well as how to treat them.

17. Ergonomics

18. What is Ergonomics? • Webster defines Ergonomics as an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely • It is known as the science of “making things comfy”

19. Using Ergonomics as a Solution • Ergonomics is commonly used to reduce musculoskeletal injuries. • It does this by reducing physical and mental stress caused by the workstation setup • In order to use Ergonomics, it is important to evaluate the work process. This includes job organization, worker rotation, task variety, demands for speed and quality, and the social aspects of work structure and supervision. • This process must be completed before ergonomics can be implemented

20. Diagram of Your Ideal Workspace http://www.openerg.com/dse/ideal.html

21. Tips to Preventing CRI and Creating Ergonomics in the Workplace • Sit in a relaxed or slight slouch position • Hands should be upright on the keyboard • Feet should be flat on the floor • Mouse and Keyboard should be adjacent to one another • Position your monitor as far away as possible • Use an adjustable lamp light • If there is a window in the room, open the blinds and allow sunlight in. • Take a break every 15 minutes • While typing continuously, rest (or pause) every 30 seconds

22. Let’s View a Video about Creating Ergonomics in the Workplace

23. Prevention Methods/Solutions • Build an Ergonomically Sound Workstation • Practice Yoga at Your Desk • See Orthopedic Surgeons or Physical Therapists if you feel or show symptoms of a computer related disorder • Reduce your force and relax your grip when writing or typing

24. Treatment Measures • Non Surgical Treatment • Modification of how you use your hands and feet as well as repositioning yourself when using a computer • Wrist splints • Medication • Shoulder relaxation methods • Surgical Treatment • Heat/Massage • Chiropractic manipulation • Osteopathic manipulation • Water therapy (hydrotherapy)

25. Interaction Activity Ergonomic Self Assessment http://www.ergotron.com/tabid/305/language/en-US/default.aspx Choose Your Height on This Website. It will give you the necessary height and weight dimensions of each section. http://www.ergotron.com/tabid/390/language/en-US/default.aspx Here you will complete an assessment of your personal workspace.

26. Let’s Review • What does CRD mean? • How can you prevent a CRD? • How can ergonomics improve your workspace? • List three changes that you plan to make to your own workspace to improve yourself digitally.

27. RESOURCES • http://www.betterhealth.vic.gov.au/bhcv2/bhcArticles.nsf/pages/Computer_related_injuries?OpenDocument • http://www.ergonomictimes.com/carpal_tunnel_syndrome_symptom.php • http://www.ninds.nih.gov/disorders/carpal_tunnel/detail_carpal_tunnel.htm#115103049 • http://www.mayoclinic.com/health/carpal-tunnel-syndrome/DS00326 • www.healthycomputing.com

28. Helpful Links to Being Ergonomically Sound • http://www.openerg.com/dse/ideal.html • http://www.ergotron.com/tabid/305/language/en-US/default.aspx • http://www.ehow.com/how_4733_set-work-space.html • http://www.pc.ibm.com/ww/healthycomputing/vdt4.html • http://www.msmoney.com/mm/career/finding_balance/ergonomics.htm • http://www.office-ergo.com/ • http://www.mydailyyoga.com/yoga/forward_bend.html

29. Which Are You? • People who change their lifestyles, have an ergonomic work station and posture have relatively symptom - free working and better work performance. • However people who do not make the necessary changes have moderate to severe discomfort and have to fall back on medication and/or physical therapy for relief.

30. Any Questions? N’jemele Bush BCS Instructor nb00605@email.georgiasouthern.edu 404-271-0325