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Trávite pred displejom viac než 2 hodiny denne? Máte 90 % šancu na rozvoj CVS!

Napísal SK 21. apríl 2023

Syndróm počítačového videnia (v skratke CVS, z angl.  Computer Vision Syndrom) postihuje celosvetovo viac ako 10 miliónov ľudí ročne. Bez správnej korekcie znižuje našu produktivitu až o 20 percent. Za digitálnu únavu zraku, tzv. „počítačové oči“ si môžeme sami; pritom prevencia je jednoduchá. 

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Pred displejmi trávime priemerne 6 hodín denne. Foto: pexels

Väčšina z nás trávi pred obrazovkami počítačov a mobilov minimálne dve hodiny denne. V práci pozeráme do počítača alebo notebooku, vo voľnom čase na displej mobilov a večer si zapneme televízor. Používanie modernej počítačovej techniky je v tejto dobe úplnou samozrejmosťou. Rozširuje naše možnosti, ale väčšinou ju používame pri našej každodennej práci.  Na takúto obrovskú záťaž však nie sú naše oči stavané. Výsledkom sú tzv. “počítačové oči“. Zbytočne by sme čakali, že sa tomuto trendu prispôsobia, skôr naopak. Len málokto si uvedomuje, že naše oči pri takejto záťaži skutočne trpia.

Nadmerné používanie obrazoviek spôsobuje očiam problémy, ktoré časom sťažujú prácu a každodenné činnosti. Odborníci hovoria o syndróme počítačového videnia (CVS), resp. o digitálnej únave zraku. Začína sa prejavovať príznakmi, ako:

-        suché, začervenané alebo slziace oči

-        rozmazané alebo dvojité videnie

-        ťažkosti so zaostrovaním

-        záblesky pred očami

-        zášklby v očiach

-        bolesti hlavy, ramien, chrbtice a migrény

-        závraty.

„V dnešnej dobe je bežné, že sme väčšinu dňa prilepení očami na obrazovky mobilov, notebookov alebo počítačov. Pozeranie do obrazovky núti oči zaostrovať na veľmi krátku vzdialenosť po dlhú dobu. Ak pravidelne nespúšťate oči z obrazovky, aby ste sa zamerali na vzdialené ciele, nerobíte si aspoň krátke prestávky, oči sa unavia. Únava očí je prvým varovaním pred syndrómom počítačového videnia, alebo ako sa bežne hovorí ´počítačových očí´“, vysvetľuje PharmDr. Anna Jauschová z lekárne Liberi.  

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Doktorka farmácie A. Jauschová odporúča robiť si pravidelné prestávky. Foto: archív AJ

Ako zmierniť syndróm digitálnej únavy očí?

Starostlivosť o zrak sa u nás spravidla končí pri aplikácii zvlhčujúcich kvapiek do očí, resp. pri okuliaroch. Syndrómu počítačového videnia sa dá predchádzať dodržiavaním jednoduchých zásad, ktoré zároveň prinášajú aj úľavu už unaveným očiam.

1.     Správna vzdialenosť od obrazovky

Pri používaní počítača, telefónu alebo tabletu dodržiavajte vzdialenosť aspoň 50 cm.

2.     Vhodné osvetlenie

Snažte sa umiestniť komponenty denného svetla tak, aby nevrhali žiadne tiene na elektronické zariadenie, do ktorého pozeráte.

3.     Pravidlo 20:20

Podstatou tohto pravidla sú 20-sekundové prestávky každých 20 minút počas práce so zobrazovacou jednotkou. Počas týchto 20 sekúnd sa zahľaďte do diaľky, ideálne na cca 7 metrov. Pokiaľ vám tieto časové pomery nevyhovujú, spravte si aspoň dve krátke prestávky s pohľadom do diaľky každú polhodinu na pol minúty až minútu. Každé dve hodiny si dožičte 10-minútovú prestávku od displeja. Prospeje to očiam, aj produktivite práce.

4.     Nohy na zemi

Len málokto z nás má v práci správny posed. Napätie a abnormálne držanie tela môžu negatívne ovplyvniť nielen chrbát, ale aj celé telo a dokonca aj váš zrak. Preto si kancelársku stoličku nastavte tak, aby obe chodidlá boli na podlahe a kolená zvierali uhol asi 90 stupňov.

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Čučoriedky sú plné antioxidantov, prospešných pre oči. Foto: pexels.com

5.     Doprajte očiam výživu

Na zrak vplýva aj životospráva. „Pre zdravý zrak je špeciálne dôležitý antioxidant luteín. Chráni oči pred modrým svetlom, podporuje ostrosť zraku, videnie v šere, znižuje riziko vzniku šedého zákalu a makulárnej degenerácie. Ľudské telo si ho však nedokáže samo syntetizovať. Luteín vieme získať zo stravy, ale pre väčšinu ľudí je tento príjem nedostatočný,“ vysvetľuje farmaceutka s dlhoročnou praxou.

Odborníci preto radia dopĺňať ho vo forme vhodných výživových doplnkov s jeho obsahom. Európska populácia prijíma v potrave len okolo 2 mg luteínu denne, čo je veľmi malé množstvo. Na doplnenie zásob v organizme sa odporúča príjem 20 mg denne prvý polrok a ideálnou udržiavacou dávkou je cca 10 mg luteínu denne a dlhodobo. Prírodným zdrojom luteínu je napríklad listová zelenina, ale aj nechtík lekársky. Pre oči sú veľmi prospešné aj čučoriedky, podporujúce správnu funkciu sietnice a prietok krvi v očných vlásočniciach. Dobre im tiež padne zinok z tekvicových semienok, šafran, bohatý na karotenoidy s rýchlym vstrebávaním do organizmu, kde práve farebnosť karotenoidov predurčuje schopnosť pohlcovať modré svetlo, a, samozrejme, bylinka očianka, ktorej účinné látky posilňujú oči a zároveň prispievajú ku kvalitnému spánku a duševnej rovnováhe. Na trhu sú výživové doplnky s obsahom čisto prírodných výťažkov s kombináciou vyššie uvedených rastlín, ktoré sú vhodné aj pre deti od troch rokov.

„Únavou očí trpí aj čoraz viac školákov, dokonca už na prvom stupni, “ upozorňuje na záver PharmDr. Anna Jauschová.

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Výťažok z očianky obsahuje cenné látky, podporujúce dobrú kondíciu zraku. Foto: pexels.com

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    It is best to carry out this motion with a free barbell,
    as opposed to utilizing machines. You will stimulate
    muscle contraction extra efficiently performing it with the train with a barbell.
    Security precautions must be taken to protect the rotary cuff
    while doing this explicit motion. Although
    you might not harm your rotary cuff, there could be potential to pressure them if not properly rested
    before an intense chest workout. This sure train hits the
    lats (latissimus dorsi) more than some other group of back muscular tissues, which is answerable for including extra width
    to the again.
    Landmine exercises are a wonderful method to develop a large,
    thick back while minimising lower back pressure. By incorporating
    movements just like the landmine row, Meadows row, and landmine deadlift to row, lifters can target multiple
    muscle teams efficiently. These workout routines supply a safer,
    joint-friendly different to conventional barbell lifts while selling progressive overload and practical power.
    Implementing them into a well-structured coaching programme can lead to important improvements in again hypertrophy and overall
    athletic performance.
    By incorporating the Cable Elevated Row into your exercise routine, you presumably can effectively have interaction a quantity of
    muscle tissue in your again whereas selling general muscle improvement.
    Additionally, this exercise helps in improving posture and preventing accidents, which are important
    for anybody seeking to enhance their athletic efficiency.
    Have Interaction your higher again muscular tissues as you squeeze
    your shoulder blades collectively on the prime of the motion. This exercise successfully targets muscle tissue within the higher and mid-back,
    biceps, and forearms, contributing to improved total back thickness and
    power. Executing the Barbell Reverse Grip Incline Bench Row works to develop thickness in your higher again and enhances general pulling energy.
    This exercise activates key muscle teams together with the latissimus
    dorsi, rhomboids, and biceps for a comprehensive back workout that fosters development and energy.

    Get able to unleash the complete potential of your again as we explore these targeted workouts and
    discover the trail to a broader, more formidable presence.

    A well-developed again not only contributes to an impressive aesthetic but
    in addition plays a vital function in total strength and posture.

    Amongst the myriad of muscle teams that comprise the again, reaching width is
    usually a sought-after aim for many fitness lovers.

    For greatest ends in attaining a robust and sculpted back, it’s necessary to emphasise consistency not just in train but
    additionally in relaxation, hydration, and diet. – Add
    in strongman workouts for a fun and challenging way to construct back thickness.
    Successfully developing such a sturdy frame hinges on more than mere repetitions; it requires precision in exercise
    choice. Amongst my arsenal of top-tier exercises is the Dumbbell Palm Rotational Bent-Over Row—a powerhouse transfer geared in the course of amplifying back depth while partaking pivotal assist muscle tissue.

    It Is also important to notice that the erector spinae help in lateral spine movement, so together with some unsupported unilateral work
    is a good suggestion. Once youcan do more than 5 reps, addresistance with a weighted vestor a dumbbell
    between your feet.This one hurts, but it’s the finalpiece in your again jigsaw.

    Face pulls are extremely efficient in relation to
    training the traps and rhomboids, they usually also hit the rear delts and rotator cuffs as nicely.
    For that reason, a superior possibility is to
    perform your pullovers from a standing place utilizing a cable machine.

    Do your rows accurately and shortly you can impress her together with your jacked
    again. People will immediately identify you
    as a mega-jacked specimen who looks like he may pull a Mack truck with one arm!
    The "secret" to a back that appears prefer it has
    sufficient beef to feed a village is a steady food regimen of rows.


    The T-bar row is amongst the extra superior back movements for including mass and thickness to your again. Just like the weighted pull-ups,
    this exercise is tried and examined and there has but
    been an alternative or substitute to indicate better
    results than the deadlift. Normally a fantastic exercise for mid-late in a exercise, better outcomes are seen from deadlifts once different muscular tissues have already
    been targeted and warmed up. Here is a great article that can educate you
    on the top 10 best back workout routines for including
    width and thickness. Using analysis from personal expertise, skilled bodybuilders, health
    fashions and extremely rated bodybuilding and fitness literature.

    This article will go over the simplest actions
    that a person can do for a larger again exercise.
    The dumbbell pullover is an old-school train utilized
    by golden-age bodybuilders to broaden the rib
    cage and for building muscle within the chest and again.
    Regardless of which you prefer, the pull-up and the lat pulldown are your go-to options for a large,
    muscular again. A thorough warm-up routine will
    increase blood circulate to your muscular tissues, enhances
    focus and suppleness, and readies your body for the upcoming
    hard work. As A Outcome Of the again is amongst the extra complex body components, composed of multiple muscles, all essential for both
    visual look and function, you wish to hit it from many angles and use a
    large rep vary.
    Hadi Choopan, the Iranian sensation, has gained a status for his
    extremely dense and detailed back, serving to him rise rapidly through
    the bodybuilding ranks. His back’s mixture of mass and definition has made him a high contender on the global stage.
    Roelly Winklaar, one of the most muscular bodybuilders in fashionable occasions, is thought for his jaw-dropping dimension and dense again. Winklaar’s again has been some of the dramatically improved
    in recent years, showcasing both width and insane thickness.
    Levrone’s rear double biceps pose showcased his dense middle
    back, one of his strongest areas, along with the general balance
    of his back muscles.
    Growing this area creates a strong basis that allows balanced
    lifting methods, making certain your shoulders, hips, and abdominals
    work synergistically with each other. Additionally,
    the fact that the again has so many isolated muscles, makes isolation work for the
    again not solely ineffective but additionally incredibly time-consuming.
    Years ago, the spark of my life’s passion ignited in my
    mind the second I stepped into the local health club for the first time.
    Theoretical knowledge paired seamlessly with practical expertise,
    reinforcing my belief that the transformation of individuals beneath my guidance was additionally a
    reflection of my private growth. The distinctive mixture of passion for my field and the continuous quest for development fuels my drive
    to interrupt new ground.
    A full range of motion should encompass a lockout on the descent and be raised as excessive as your
    lower stomach. You also can use a chest-supported row machine if you have entry to at least
    one. The dumbbell row is not just probably the greatest higher again workout routines but one of the best dumbbell exercises,
    interval.
    This train targets your mid-back and lats whereas reducing pressure in your
    wrists and elbows because of its neutral grip.
    Maintain the bar with an overhand grip, preserving your arms extended straight out in front
    of you. With your ft flat on the ground, lean back slightly while sustaining a straight posture.
    Coaching your again leads not solely to visible improvements but in addition will increase general muscle endurance and lifting capacity
    throughout totally different workouts. As you interact these muscles
    constantly, both hypertrophy and brute drive amplify – equipping
    you with the necessary prowess for difficult workouts and day by day duties alike.

    Most machines have separate handles; this
    allows you to pull your arms previous your sides and achieve an excellent contraction. Since such machines prohibit torso motion,
    additionally they tremendously minimize the probabilities of lower back damage and allow
    somebody already affected by lumbar ache to soundly work his
    upper back. LOW CABLE ROWSBecause of its distinctive
    stretch, this train tends to emphasize the in any other case
    hard-to-hit lower lats. You can use virtually any bar for
    selection, however V-handles place your arms parallel and close collectively,
    maximizing the lat stretch. Resist the temptation to lean back any farther, as it will divert attention from your lats.

    With Out the platysma, it will be harder to indicate feelings by way of facial movements.
    Be sure to do high-rep dumbbell rows each once in a while, but what you actually wish
    to focus on more usually than not is getting stronger on this exercise.
    Notably, it is not attainable to completely isolate the lower lats while coaching.
    That’s because all latissimus dorsi muscle fibers have the same insertion level on the upper arm.

    Nevertheless, you can higher activate the decrease portion of the
    lats by modifying your exercise form and training approach.

    The basic warm-up for all of them must be five to eight minutes on a rower, however you would also do
    a couple of sets of chin-ups or lat pull-downs. Warm-ups for every train aren’t shown,
    however completely do a few units beginning gentle and steadily shifting up on the
    first two workouts before shifting on to your heavier working weights.
    Fortunately, dumbbell rows and any type of rowing machine with
    chest help are both safe and effective so that you can blast your lats
    with. Hammer Energy, Arsenal Energy, and Panatta Sport are simply three equipment manufacturers that produce quite lots
    of wonderful rowing machines with support to
    brace your torso against.
    This one takes a bit of practice and might really feel a bit weird at
    first, but once you get the shape down you’ll definitely really feel your traps working so much harder than they do with commonplace shrugs.

    Keep a small arch in your decrease back, puff your chest out and retract
    your shoulder blades slightly in order to enhance lat activation. From there, prolong your arm directly out to your facet at roughly a 45 degree angle and grab onto the attachment utilizing an underhand
    grip. You don’t necessarily have to include all 6 in your
    back routine, however give each one a strive and see which
    actions work best for you. You can also decide certainly one of these lifts to
    do every day and rotate via them.
    Set an incline bench to around forty five levels, position your self face down together
    with your chest on the bench, and grasp a barbell using
    an underhand grip. Set the cable machine to a low place,
    decide up the handles, and stand a few steps back. Sustaining a slight bend in your knees and hinging
    at your hips, hold your again straight as you pull the handles towards you, squeezing your shoulder blades collectively at the peak of the
    motion. This move could additionally be more width-first in your mind however after the heavy
    work early in the workout, these pulldowns will help to finish off your lats and flush them stuffed
    with blood. To get somewhat extra depth-building
    "kick," concentrate on making an attempt to pull your elbows
    back and up at the bottom.
    Extension itself involves the latissimus dorsi, teres major, rear deltoids, the long head of the triceps, and even the decrease portions of the chest.

    This happens alongside scapular retraction, which involves the rhomboids and whole trapezii.
    Nevertheless, if used appropriately it can be an excellent exercise to add variation to any exercise program.
    It is normally utilized by people who want to construct
    out their lower lats or add more energy. This movement can additionally be
    easier for these who endure from joint or shoulder accidents as it brings less
    stress to the shoulders versus the pronated grip. To conclude, this train must be used to isolate the lower again and
    not a movement for general back growth. Time to go old fashioned;
    the weighted pull up is easily probably the greatest back workout
    routines that one can perform for back development.
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    Sturdy back muscle tissue support the vertebral column, which helps you
    preserve proper type throughout squats, deadlifts, and bench presses.
    Whereas perfecting your form and stopping damage must be prioritized, don’t be afraid to gradually improve the
    weight as you get stronger. Progressively overloading
    your muscle tissue by rising the resistance will help stimulate progress and energy development in your back muscles.


    His again mixed thickness within the traps and lats with glorious total mass, making his rear lat unfold one of the most imposing in bodybuilding history.
    Unlike many rivals, his back was thick from high to
    backside, with balanced growth throughout every part.
    But, earlier than you begin, make sure you prepare
    your muscles and joints with a thorough warm-up.

    Start with 5-10 minutes of cardio, e.g., a rower,
    elliptical, or air bike, and then do a few minutes of dynamic mobility and flexibility exercises for your elbows, shoulders, and lower
    back.

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