Long hours spent in front of a Mac screen can have a negative impact on your eyesight and back health. Proper ergonomics, regular breaks, and movement are key to maintaining physical well-being and long-term productivity. So how can you make your computer work as health-friendly as possible?
Positioning table is one of the best investments for those who spend hours at the computer. It allows you to easily switch between sitting and standing, which brings several advantages:
- Reduces pressure on the lumbar area and promotes healthy posture.
- Helps prevent back and neck pain.
- It improves blood circulation, which can reduce ava and improve concentration.
Ideally, you should work standing for at least 15 minutes every hour. It is also important to adjust the height of your desk so that your arms are at a right angle and your monitor is at eye level.
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Monitor in the correct position
Monitor placement plays a big role in protecting your eyesight and posture. Your Mac display should be:
- At eye level to avoid excessive neck bending.
- At a distance of 50–70 cm from the eyes.
- Angled to avoid glare and reduce unnecessary eye strain.
If you use MacBook, an external laptop stand and a separate keyboard with mouse are recommended.
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Regular breaks and stretching
It is a good idea to take at least a 5-minute break every hour. The 20-20-20 rule will help your eyes – every 20 minutes, look at an object at least 20 meters away for 6 seconds. Stretching throughout the day is also key to preventing stiffness and back pain. Focus on rolling your shoulders, stretching your neck by gently bending to the sides, and perhaps stretching your back forward.onewith gentle stretching to the sides.
Active sitting: Dynamics instead of statics
If you sit most of the day, invest in an ergonomic chair that supports your lumbar spine. An even better option is active sessionwhich includes:
- Using a gymnastic ball or balance mat to strengthen the muscles of the spine.
- Use of an ergonomic chair with the possibility of micro-movements.
- Regularly alternating between different types of sessions.
You can maintain healthy vision and backs while working on your Mac by using proper ergonomics, taking regular breaks, and getting enough exercise. Invest in a height-adjustable desk, position your monitor correctly, and remember to stretch and change positions from time to time. Your body will thank you for it with long-term well-being and health.
Everything you need for a healthy lifestyleancYou can buy the batteries here.
