In the digital age, the use of electronic devices has become ubiquitous, both in the workplace and in personal life. However, experts warn of the risks associated with spending too much time in front of a screen. From vision problems to musculoskeletal disorders and negative effects on mental health, it is crucial to be aware of the recommendations on how much time we should spend on our computers
Recommended screen time
The World Health Organization (WHO) and other health bodies have set guidelines on how much time should be spent in front of screens. For adults, it is recommended to limit leisure time in front of digital devices to no more than two hours a day. However, for those who work in digital environments, such as offices or telecommuting, this figure may be difficult to meet.
Experts suggest that it is essential to take regular breaks during screen work. The 20-20-20 rule is a good practice: every 20 minutes, look away from the computer and focus on something 20 feet (about 6 meters) away for at least 20 seconds. This helps reduce eye strain and prevent vision problems.
Strategies to reduce screen time
To mitigate these negative effects, here are some practical strategies:
- Set boundaries: define specific times to use electronic devices and stick to them.
- Incorporate physical activity: Take active breaks every hour to stretch or walk around a bit.
- Create an ergonomic space: make sure your workstation is designed to promote good posture.
- Disconnect before sleeping: Avoid using screens for at least an hour before bed to improve sleep quality.
In conclusion, being aware of the time we spend in front of the computer is essential to maintain good physical and mental health.