Physical and mental fitness for internet
As you may have already read in our article "Health
effects of internet marketing", internet marketers are particularly
prone to a number of negative health effects due to the long hours and
significant effort necessary to develop and maintain an online business. Those
who choose to do so at the end of an already long working day are perhaps
more at risk than most and could therefore benefit most from an improvement
in both their routine and their environment.
In this article, we present a series of easy steps that can be taken
by virtually anyone to help maintain
existing health and prevent the problems that can be associated with extensive
Step one. Make sure your workstation is set up properly.
Do you know the best way to set up your mouse, monitor and keyboard
to minimize negative effects? Your employer probably does, and (hopefully)
should ensure workstations in a workplace are safe. Why shouldn't you
do the same?
Make sure you have checked out up-to-date information on workstation
ergonomics (if you don't know where, just copy and paste "computer ergonomics"
into the Google search box, below). This will minimize your risk of
Repetitive Strain Injury, back pain, eye strain and many other potential
Step two. Check your visual health and monitor settings.
Many potential eye problems can be nipped in the bud simply by
having your monitor correctly positioned and adjusted and by having regular
eye check-ups and WEARING any prescription eye-wear. You only have
one pair of eyes, so use them sensibly!
Old monitors can be dark, poorly focused and have insufficient
contrast, all of which can cause eyestrain. It doesn't cost much to have
a semi-decent modern monitor that is sharp and bright, so if yours is a bit
of a relic, maybe you should consider updating it!
Similalry, there is no point getting a great monitor then sticking
it in front of a window with the sun streaming in behind it! The ergonomics
info you found above, should include proper positioning of monitors and their
relationship to light sources - these are for your own good, so follow them!
Step three. Eat and drink properly
It is a fact that most people are chronically dehyrated - a fact
which leads to massive amounts of preventable disease. Add to this
the much less recognized fact that most Americans (and others) are over-fed
but under-nourished and you can soon see the potential hazards of sitting
at a computer all night drinking fizzy drinks and snacking!
Your body is designed to require nutrients in the same way that
your car is designed to need fuel, lubricants, servicing etc. You know
what happens to your car if you don't look after it, so why should your body
be any different?
Proper nutritional meals, at appropriate times (preferably home-prepared
and not out of a packet, box or wrapper) and adequate fluid intake, ideally
without corruption from sugars, other sweeteners (e.g. aspartame), alcohol
and phosphates (e.g. colas) will not only help maintain health, but will
make you think better, and for longer than if you are hungry or on a sugar
Given the poor nutritional standard of most meals nowadays, you
ought to think seriously about getting, and using, some quality nutritional
supplements to ensure your body has everything it needs to work properly. If
it doesn't, it won't work properly - it's as simple as that!
Step 4. Take regular breaks.
We've all been there. You have this deadline to meet...you
need to finish THAT page...this article needs to be finished (hmm, that's
a little too close to home :-), whatever the pressure is, it is not worth
Many of the problems associated with computer use could be greatly
reduced, if not completely avoided by taking regular breaks (away from the
desk and machine!). What's more, those breaks could facilitate you eating
better or taking some exercise - both of which will make you think better
anyway, so don't just sit there getting more andmore frustrated, get up,
go away for 10 minutes (or 15, or 30, or however long it takes) and come
back refreshed and reinvigorated - it will be much more productive in the
on that note...
Step 5. Get some exercise
No only will exercise help you keep fit and healthy, it is also
a great way of clearing clutter out of the mind and stimulating new thought
processes. The chemicals released by the body in response to exercise
can also leave you feeling full of energy and ready for anything - exactly
what you need when you have a challenging page to write or sales letter to
Of course, there's the knock-on effect of helping prevent the
weight-gain that can be associated with computer work as well as working
the stiffness out of joints that are either doing nothing or too much whilst
you are sat at the computer.
Go for a jog, bike ride, mow the lawn, do some yoga or step exercises
- it doesn't matter, just do SOMETHING - regularly and appropriate to your
Step 6. Keep it real!
Regardless of what you read in that E-zine, it is statistically
unlikely that you will be an internet millionaire tomorrow (unless you are
already one today, that is :-)
Doing a little, often, is usually far more productive than doing
a lot occasionally. This is more true online than anywhere else - search
engines like google just LOVE fresh content that changes regularly, so why
not give them what they want?
Slogging away hour after hour, day after day is asking to get
ill, so make a plan, keep it realistic and stick to it! It
doesn't matter if you want to write a page a day, one a week or just a couple
a month - you'll soon end up with loads of great content so long as you stick
at it and do a little at a time. What's more, you won't bust a gut
in the process and may even remember the faces of your family when they plead
with you to get out of the computer room!
Step 7. Don't get stressed, get calm.
Stress is a killer. It kills ideas, it kills productivity
and, of course, it kills people who let it get to them. So don't be stressed. Learn
how to recognize the signs of stress and
then remove the causes by following the principles
of stress relief.
The trick is not to let it get on top of you. You must
stay in control and if it seems you are losing control, take a step back,
evaluate and then tackle the problem - not the symptom.
At the end of the day (if you are like most internet marketers),
you will not only have to get on with your home life as it existed pre- your
internet marketing efforts, you will also have to maintain your job, your
life and (hopefully) a few friends - yes, even internet marketers have friends
Internet marketing is truly a field ANYONE can join, but this
is one field where you can have some considerable gains without significant
pain - as long as you do it right and look after your health in the process.
This article is Copyright 2005 Natural Health Information Centre, but may be
freely distributed in its entirety when properly attributed to the source
article: Make profits from
money by GIVING AWAY our FREE E-book "All About Natural Health"
Back from Health
effects of internet marketing to articles