Read this passage about keeping fit at work. Then answer questions below:     Work Out at Work     If you’re working in an office seven to eight hours a day, you don’t have much chance to move around, but you do have a good chance of injuring yourself. The question is, how do you work in a small space for a long period of time and not end up in pain? Some of the solutions have to do with what you can do physically"Other solutions are related to improving your workstation.     Staying in the same position—for example, slouching at the computer—can lead to severe upper and lower back pain.... Show more

Read this passage about keeping fit at work. Then answer questions below:

   
Work Out at Work    
If you’re working in an office seven to eight hours a day, you don’t have much chance to move around, but you do have a good chance of injuring yourself. The question is, how do you work in a small space for a long period of time and not end up in pain? Some of the solutions have to do with what you can do physically"Other solutions are related to improving your workstation.    

Staying in the same position—for example, slouching at the computer—can lead to severe upper and lower back pain. Obviously, you need to get out of that position as often as possible. First, coach yourself to tighten your abdominal muscles and sit taller. Then, remind yourself to get out of the chair at least every 20 minutes or so. You can still be productive; take a call, make a call, or organize your desk. Getting away from the computer momentarily is also a good way to prevent repetitive stress injuries. In fact, doctors say you should not type continuously for more than 10 minutes before switching to another task.    

You will find that simple exercises, done at your desk, will prevent pain and raise your energy level as well. Always ask your doctor before you start any exercise or stretching routine. The following are just a few of the many that you can try:    
- To relieve stress in your head and shoulders, simply roll your head clockwise and counterclockwise.    
- To stretch your lower back, stand up, bend over, and dangle your head and arms toward the floor. Be sure that you have no existing back injury that would be harmed by this particular move.    
- To stretch your legs and keep circulation in them, stand up and lift up on the balls of your feet. Repeat several times.    

A well-planned workstation contributes to your physical comfort. Comfort starts at your desk. Is your workspace large enough for you to be able to move, stretch, and change your position or posture? Comfort also depends upon a well-fitted chair as well as a desk that is at the right height. Fortunately, most desk or workstation chairs are adjustable. If you can’t manage the adjustments yourself, ask for help!    

Finally, don’t forget to put the proper light on your computer and desk. If you don’t, you may experience headaches, burning eyes, or blurry vision and other related problems. Optometrists suggest that desks be set up to avoid direct light on the computer screen or in your eyes. In addition, you should choose light that is neither too bright nor too dim. Current thinking is that incandescent bulbs are better than fluorescent ones for your comfort. You can easily adjust your computer monitor’s contrast to avoid glare, or invest in a glare filter to do it for you. Of course, you should see an eye doctor every year to check your vision and to discuss any problems.    

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