多動少痛 Move!

呀…眼睛乾、脖子緊、肩膀酸、下背痛、腳腫脹…全身都不對勁,天呀,為什麼呢?Your eyes are dry. Your neck tight, shoulders sore, lower back pain, feet swollen… No body part feels right. Oh why, please tell me why!

請回答下面問題:
1. 你一周幾天會用到電腦?(1) 0-1 (2) 2-3 (3) 4-5 (4) 6-7
2. 每次在電腦前面坐多久?(1) 30分鐘 (2) 60分鐘 (3) 1.5小時 (4) 2+小時
Please answer questions below:
1. How often do you use a computer per week? (1) 0-1 day (2) 2-3 days (3) 4-5 days (4) 6-7 days
2. How long do you sit in front of a computer each use? (1) 30 minutes (2) 60 minutes (3) 1.5 hours (4) 2+ hours

如果兩題答案都是(3)或(4),難怪你的身體要抗議,再不改變工習慣,好好對待你的身分,接下來可能就是罷工啦!
If you answered (3) or (4) to both questions, it’s not a surprise your body is complaining. If you don’t modify your work habits and do the right thing to your body, you might face a bigger problem next!

開始學習網路廣播後,前輩的分享啟發我很多,有一條是:動動動!
Since starting to learn podcasting, sharing from experienced podcasters and entrepreneurs inspires me a lot. One of the most recommended tips is: MOVE.

有些建議每25分鐘休息5分鐘,但是頻繁休息干擾專注力,我是工作50分鐘,休息10分鐘。您也應找出適合自己的工作節奏。
Some authors suggested taking a 5-minute break after working 25 minutes. To me though, frequent breaks interfere with my concentration, so I work 50 minutes and then take a 10-minute break. It’d be wise of you to find your own rhythm.

智慧手機都有倒數計時功能,只要鍵入理想的分鐘數(我是50),按開始就可以了,記得鈴一響就改設10分鐘,離開電腦(或任何正在進行的工作)。不要想說把這句打完就好,或是看完這頁就停,因為忘記的機率太高了,親身經驗,好多次,而且持續累計中!
Smartphones come with a timer function. All you need to do is key in the minutes you need (mine is “50”) at the minute slot and hit “start.” Next thing you know is probably your cellphone ringing its screen off telling you to take a break. Remember, it’s mighty important to reset it as 10 minutes immediately and walk away from your computer, or whatever you are working on. Don’t kid yourself that you’d just finish the sentence you’re typing, or the page you’re reading. Believe me, the chance of you forgetting the break all together is huge. That’s my personal experience anyway, multiple times, and counting!!!

恭喜,你賺了10分鐘,該怎麼犒賞自己呢?
Congratulations! You just earn yourself a 10-minute break. How would you use this reward, though?

起來走動一下!上廁所、喝點水、做做小幅伸展,都很合適。若你在家工作,整理待會要煮的菜、把髒衣服丟進洗衣機也很好。記得哦,10分鐘到就乖乖回去工作,再設50分鐘,週而復始,堅持到底,用餐時才休息久一點!
MOVE! Get up and walk about. Go empty your overworked bladder, sip some water, or stretch a bit to release the knots building up in your muscles. Take your pick. If you work from home, putting out ingredients and planning for your next meal surely can encourage you work harder. Dumping laundry in the washing machine means less chores later too. No matter what, resume work and reset your timer back to 50 minutes when your break is up. Keep repeating this cycle until meal time which of course would be much longer I hope !

最後提醒,生活有道,事出必有因。身體就像車子,好好保養,即使哩程數高也可以繼續跑。好好對待您的身體,它不會讓您失望的!
Last but not least, Dao is in our daily life. Things happen for a reason. A body is like a car. Maintain it well and it will keep running even if the mileage is high. Treat your body right and it’s less likely of it letting you down!

還有,神清氣爽效率高,固定運動讓人精神好,即使只是走走路,對身體跟工作的好處也很多,加油!
Also, we are more efficient when energetic. We can keep our energy up by doing exercise regularly. Even simply walking will do our body and work much good. MOVE!

哪些伸展運動可在10分鐘做完?哪些局部運動可減少上述毛病呢?我們會陸續在以後的文章分享。
Want to know what stretch routines are suitable for a 10-minute break? Are there exercise we can do to avoid or reduce problems mentioned above? We’ll cover that in our following posts.

Dao Cafe
 

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