Note- making
1. Read the passage given below and answer the questions that follow:
Flexibility and mobility are essential not only to reduce the risk of injuries but to generally
feel better. Living a nine to five desk life can be demanding on health and wellness. Here is
how you can keep the most common problems at bay.
Even if you are not exercising you need to make sure that you maintain correct posture and
sit at your desk in the right way. It is important that your chair is placed correctly and your
legs are not left hanging. Proper alignment ensures that your neck and back are not
strained. Exercises and abdominal crunches two to three times a week can strengthen the
core. It will help take the pressure off your back and will make it easier to maintain good
posture. Chairs with back that support your upper back are preferable for those who work
long hours in front of screens.
Constant typing, writing reports and answering e-mails can exert your wrists leading to
long-term damage. The frequency of your use and how you position your wrists at your
keyboard can be a reason. The tell tale signs of exertion would be a tingling sensation or
numbness. One should not ignore initial signs. Make sure that you rest your wrist at regular
intervals. To relieve tension quickly fold your hands in a NAMASTE in front of your chest with
elbows moving out and lower your hands till you feel a good stretch in your wrists. Also
rotating your fists inside and outside provides much relief to strained wrists.
Since those who work on desks spend a lot of time looking at computer screen, they are at
a risk of straining their eyes. This may also lead to dry eyes and fatigue. Poor eyesight is the
result of continued and improper exposure to screens. Keeping the computer screen at an
optimal distance helps a lot in minimising strain to eyes. The screen shouldn't be too close
or too far. To ease eye strain use good lighting and make it a point to look at a distance away
from your screen every twenty to thirty minutes.
(a) On the basis of your reading of the above passage make notes on it using headings and
sabheadings. Use recognisable abbreviations and a format you consider suitable. Also
supply a title to it.
(b) Write a summary of the passage in not more than 50 words using the notes made.
Answer :
HEALTH AND WELLNESS FOR DESK USERS
1. Correct posture
1.1 Place chair corr'ly for neck and back
1.2 Don't hang legs
1.3 Ex'cises & abdom'l crunches
1.4 Choose chairs with support from upper back
2. Maintaining wrist flexibility
2.1 Wrong position - wrist damg, tingling
2.2. Relax wrists reg'ly in Namaste position and stretch
2.3 Rotate wrists inside and outside
3. Preventing eye strain
3.1 Eye strain - dry eyes and fatigue
3.2 Computer screen at optimal distance to prevent poor eyesight
3.3 Use good light'g
3.4 Look at a distant spot every 20-30 minutes.
Key to the Abbreviations Used
1. corr’ly - correctly
2. ex’cises - exercises
3. abdom’l - abdominal
4. damg - damage
5. reg’ly - regularly
6. light'g - lighting
(b) Summary
Desk users are at a risk of losing flexibility, mobility and wellness due to long working hours.
Good selection of office chair and proper posture are essential for neck and back health.
Damage to the wrists can be prevented by exercising them frequently. Eyes too are at a risk
due to looking at the computer screen for long. Optimal distance from the screen will
prevent fatigue, dry eyes and poor vision. Good lighting is essential. One should look away
from the screen every 20-30 minutes.
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