ICT 0417 - Topic 5: The Effects of Using IT

This section explores the various health issues that can arise from using Information Technology (IT) and outlines strategies for prevention. Understanding these effects is crucial for promoting safe and healthy technology use.

5.1 Eye Strain

Causes

Prolonged screen time can lead to eye strain, also known as computer vision syndrome (CVS). This occurs due to:

• Reduced blink rate: We tend to blink less when focused on a screen, leading to dry eyes.
• Focusing on a close object: Constant near work strains the eye muscles.
• Glare and reflections: These can cause discomfort and eye fatigue.
• Poor lighting: Inadequate or excessive lighting can strain the eyes.

Prevention Strategies

1. The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
2. Blink Regularly: Make a conscious effort to blink frequently.
3. Adjust Screen Settings: Increase font size, brightness, and contrast for comfortable viewing.
4. Use Anti-Glare Screen Filters: These filters reduce reflections.
5. Ensure Proper Lighting: Avoid glare and ensure adequate ambient lighting.
6. Regular Eye Tests: Consult an optometrist for regular eye examinations.

5.2 Musculoskeletal Problems

Causes

Repetitive tasks and poor posture while using IT can cause musculoskeletal problems, including:

• Carpal Tunnel Syndrome: Compression of the median nerve in the wrist.
• Tendinitis: Inflammation of tendons.
• Back Pain: Poor posture while sitting.
• Neck Pain: Looking down at a screen for extended periods.

Prevention Strategies

1. Ergonomic Setup: Use an adjustable chair, monitor, and keyboard to maintain good posture.
2. Proper Posture: Sit with your back straight, feet flat on the floor, and elbows at a 90-degree angle.
3. Regular Breaks: Take short breaks to stretch and move around.
4. Stretching Exercises: Perform regular stretching exercises for the wrists, hands, neck, and back.
5. Use an Ergonomic Keyboard and Mouse: These can help reduce strain on the wrists and hands.

5.3 Hearing Problems

Causes

Listening to loud music or using headphones at high volumes for extended periods can damage hearing.

• Noise-Induced Hearing Loss: Permanent hearing damage caused by exposure to loud noise.
• Tinnitus: Ringing or buzzing in the ears.

Prevention Strategies

1. Limit Volume Levels: Keep the volume at a safe level (generally no louder than 60% of maximum).
2. Use Hearing Protection: Wear earplugs or earmuffs in noisy environments.
3. Take Breaks from Listening: Give your ears a rest from loud sounds.
4. Regular Hearing Checks: Get your hearing tested regularly.

5.4 Mental Health Issues

Causes

Excessive or problematic IT use can contribute to mental health issues such as:

• Addiction: Compulsive and uncontrolled use of IT.
• Anxiety and Depression: Social comparison, cyberbullying, and fear of missing out (FOMO) can contribute to these conditions.
• Sleep Problems: Blue light emitted from screens can interfere with sleep patterns.

Prevention Strategies

1. Set Time Limits: Establish and stick to daily time limits for IT use.
2. Balance IT Use with Other Activities: Engage in hobbies, social activities, and physical exercise.
3. Be Mindful of Social Media: Limit time spent on social media and be aware of its potential impact on your mental well-being.
4. Practice Digital Wellbeing: Utilize features on devices to track and manage screen time.
5. Seek Support: Talk to someone if you are struggling with IT use or mental health issues.

5.5 Sedentary Lifestyle

Causes

Spending long hours sitting while using IT contributes to a sedentary lifestyle, which can lead to:

• Obesity: Reduced calorie expenditure.
• Cardiovascular Problems: Increased risk of heart disease.
• Muscle Weakness: Loss of muscle mass and strength.

Prevention Strategies

1. Take Regular Breaks: Get up and move around every 30 minutes.
2. Stand-Up Desks: Consider using a stand-up desk to alternate between sitting and standing.
3. Incorporate Physical Activity: Include regular exercise in your routine.
4. Use IT for Active Activities: Explore fitness apps and games that encourage movement.

Health Issue	Causes	Prevention Strategies
Eye Strain	Reduced blink rate, focusing on close objects, glare, poor lighting	20-20-20 rule, blink regularly, adjust screen settings, anti-glare filters, proper lighting, regular eye tests
Musculoskeletal Problems	Repetitive tasks, poor posture	Ergonomic setup, proper posture, regular breaks, stretching exercises, ergonomic keyboard and mouse
Hearing Problems	Loud volume, prolonged headphone use	Limit volume, use hearing protection, take breaks from listening, regular hearing checks
Mental Health Issues	Addiction, anxiety, depression, sleep problems	Set time limits, balance IT use, be mindful of social media, practice digital wellbeing, seek support
Sedentary Lifestyle	Prolonged sitting	Take regular breaks, stand-up desks, incorporate physical activity, use IT for active activities