Costco Connection - August 2010

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PHOTODISC
Computer-use
strategies for kids

#511962

By Jane Doucet

IF YOUR CHILDREN seem to spend more time staring at a monitor each day than, well, doing pretty much anything else, they’re not alone. According to a recent survey by the Pew Internet & American Life Project, 94 percent of U.S. families with children have a computer at home. Recommendations are that total daily screen time for children and adolescents should not be more than two hours; however, according to the American Academy of Pediatrics ( www.aap.org), fewer than 20 percent of students in grades six to 10 were meeting those guidelines.

So what’s the problem with that? Staring at screens for long stretches can lead to posture problems, vision trouble and obesity. Other complaints include back, neck and shoulder pain and dry, blurry, sore eyes and headaches. The good news: The problems are preventable. Here are some guidelines.

Learn perfect posture. “Slouching or sitting cross-legged in the computer chair can lead to a stiff neck, back and shoulders,” says Margot Miller, a physical therapist in Duluth, Minnesota, and a spokesperson for the American Physical Therapy Association. Good posture includes putting feet flat on the floor, looking straight ahead at the monitor and keeping shoulders and arms relaxed.

Aim for ergonomic harmony. Muscle aches and pains may develop if the computer chair, desk, monitor and keyboard are not positioned appropriately. “Home use can be more problematic, because kids are usually using an adult-size keyboard and mouse,” says Miller. More compact computer equipment will help prevent cramping and stiffness in small fingers, wrists and hands.

Stretch regularly. “Kids and teens often don’t notice when their body feels uncomfortable because they’re so focused on their computer work,” says Miller. She advises parents and teachers to teach children as early as possible the importance of stretching. “Shrugging the shoulders or doing shoulder rolls while sitting in the computer chair will help relax muscles and increase circulation,” says Miller. “But the best form of pain prevention is to get up for a few minutes every so often to get a glass of water or a piece of fruit.”

Take frequent eye breaks. Studies show that people need to rest their eyes to keep them moist, so encourage kids to adopt the 20-20-20 rule. “At least every 20 minutes, take a 20-second break and view something 20 feet away,” says James Sheedy, O.D., a professor of optometry at Pacific University College of Optometry in Forest Grove, Oregon. Kids should take a 15-minute break for every two hours of computer time.

Don’t forget to blink. People tend to blink less often when viewing a computer screen. “Blinking is a natural way to help rewet the eyes and prevent dryness and irritation,” says Sheedy. To help ease eyes, room lighting shouldn’t reflect on the computer screen, and an antireflective coating on eyeglasses will help to reduce discomfort from glare.

With the proper practices in place as another school year kicks off, it’s possible for kids to spend time on the computer doing homework and connecting with friends free of aches, pains and eye problems. C