Task
Write down the notes below about health and safety
and there after attempt the question at the end of
the topic.
HEALTH AND
SAFETY
Competency: The learner appreciates the various
health problems associated with regular use of
computers/ICT systems and how they can be
avoided.
Understanding Health Risks
Associated with Prolonged Computer
Use
Computers and ICTs are vital tools in many aspects of
modern life. However, using them for a long period can
increase the risk of various health issues.
These problems often arise from poor posture,
inadequate breaks, or improper equipment use.
COMMON HEALTH PROBLEMS
These injuries mainly affect body parts that
are used to manipulate the ICT devices.
Repetitive strain injury (RSI)
Repetitive strain injury (RSI) is caused by poorly placed
or designed computer components and repetitive
movement of joints such as typing or using a mouse for a
long period of time.
Symptoms of Repetitive strain
injury (RSI)
a) Pain in affected areas even after rest.
b) Swelling or tenderness in affected areas.
c) Numbness/lack of feeling or sensation.
d) Reduced mobility in hands and arms.
Mitigation/prevention
a) Having breaks
b) Using ergonomic keyboard/mouse
c) Stretching hands regularly
Eye strain
Eye strain is a degenerative eye problem which can result
in severely reduced eye sight, blurred (unclear) vision and
overall eye tiredness.
Fortunately, eyestrain is usually a temporary problem.
Causes of Eye strain
a) Size and set of the monitor
b) Poor display quality
c) Staring at the screen too long,
d) Poor lighting, glare,
e) Small fonts
Symptoms of Eye strain
a) Burning or itching eyes
b) Blurring (unclear) or double vision
c) Headaches, particularly around the forehead.
d) Fatigue (exhaustion, tiredness)
Mitigation/prevention
• Use proper lighting
• Adjust screen brightness and font size
Back and neck pain
Causes
• Poor sitting posture
• Sitting without.
• Uncomfortable chairs
• Wrong screen height
Symptoms of back and posture
problems
a) Stiffness and pain in the lower back.
b) Tension in shoulders and neck.
c) Difficulty sitting for extended periods.
Mitigation/prevention
a) Sit upright
b) Use ergonomic chairs
c) Place screen at eye level
Back ache
Causes
• Poor sitting posture
• Prolonged use
• Substandard furniture
Mitigation/prevention
• Use of ergonomic furniture
• Should sit upright
• Always have frequent breaks
Headache
Causes
• Eye strain, screen glare, poor lighting
• Noise due to vibrations of some ICT tools
e.g earphones/headsets
Mitigation/prevention
• Adjust brightness, use anti-glare screens,
take eye breaks
• Regulate the sound in the ears by reducing
the volume of the headset
Fatigue
Causes
• Working too long without rest
Mitigation/prevention
• Take short regular breaks, manage screen
time, get enough sleep
Stress/Depression
Causes
• Long working hours, pressure to finish tasks
Mitigation/prevention
• Plan work well, take mental breaks, practice
relaxation techniques
Skin cancer
Causes
• Due to EMR (Electro magnetic Radiations from monitors)
Mitigation/prevention
• Adopt green computing practices i.e use monitor that don’t
produce a lot of radiation
• Sit a reasonable distance from the monitor
Deep vein thrombosis
(blood clots in veins)
Causes
• Immobility (Not moving for a long time)
Mitigation/prevention
• Exercise
Obesity / weight gain
Causes
• Sitting for many hours without movement
Mitigation/prevention
• Do regular physical exercise, stretch during
breaks, avoid snacking while working
Muscle twitching (involuntary
contraction of muscles)
Causes
• Prolonged sitting
Mitigation/prevention
• Exercise
Hearing Problems
(if using audio for long)
Causes
• Using headphones at high volume for extended
periods
Mitigation/prevention
• Use moderate volume
• Take breaks from headphones
ERGONOMICS
Ergonomics refers to incorporating comfort, efficiency and
safety into the design of hardware in a work place. Five
aspects of ergonomics: Safety, Comfort , Ease of use ,
performance and Aesthetics (beauty)
ERGONOMICS cont’d
• Some keyboards have built-in wrist rests.
• Most display devices have a tilt and swivel base and controls
to adjust the brightness, contrast, positioning, height and
width of images.
• Most cathode ray tube monitors today also adhere to the
MPR II standard which defines acceptable levels of
electromagnetic radiation.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs
1. Proper chair and desk setup: Adjust your chair
height to ensure feet rest flat on the floor, monitor
position, keyboard, and mouse placement to
promote a neutral body posture. For example,
elbows should be at 90-degree angle when typing.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
2. Take Regular Breaks: Encourage regular breaks from
computer use during long computer sessions. Stand,
stretch, or walk around every 30 – 60 minutes to
reduce tension. This helps reduce eye strain and
fatigue. Use the 20-20-20 rule. Every 20 minutes,
take a 20-second break and look at something 20
feet away.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
3. Eye Care: Use proper lighting and adjust the
brightness and contrast of your screen to reduce
eye strain. Consider using an anti-glare screen or
wearing computer glasses if needed.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
4. Proper Screen Positioning: Position your computer
screen about 20 to 30 inches from your eyes, with
the top of the screen at or slightly below eye level.
Position the screen at eye level to avoid neck strain.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
5. Adjust lighting: Ensure workspace lighting is
sufficient but not overly bright, minimizing glare.
Minimize reflections and glare on your screen by
adjusting the angle of your monitor and avoiding
bright light sources behind you. Also use soft
lighting.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
6. Maintain Good Posture: Pay attention to your
posture while using the computer. Sit with your back
straight and shoulders relaxed. Align your head with
your spine. For example, avoid slouching or leaning
forward while working.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
7. Exercise and Stretching: Perform regular
stretching exercises to prevent stiffness and
reduce the risk of repetitive strain injuries.
For example, stretch fingers and wrists every 30
minutes.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
8. Use Ergonomic Accessories: Consider using
ergonomic accessories such as an ergonomic
keyboard and mouse, wrist rests, and lumbar
support cushions.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
9. Keep Hydrated: Drink plenty of water throughout
the day to prevent dehydration, which can
exacerbate eye strain and other health issues.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
10. Blue Light Filters: Use blue light filters or night
mode on your devices, especially in the evening,
to reduce the impact of blue light on your sleep
patterns.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
11. Anti-Fatigue Floor Mats: If you stand for long
periods while using a standing desk, consider
using anti-fatigue floor mats to reduce strain on
your legs and feet.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
12.Regular Vision Checks: Schedule regular eye
examinations to ensure your vision is optimal for
computer use.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
13.Alternate between tasks: Avoid continuous
typing or mouse usage. Alternate between typing
and taking short breaks. For example, switch
between using the keyboard and mouse
regularly.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
14.Blink regularly: Blink more frequently to keep
eyes moist and avoid dryness. Remid yourself to
blink consciously while using the computer.
REDUCING HEALTH PROBLEMS
ASSOCIATED WITH USE OF ICTs cont’d
15. Proper Mouse and Keyboard Technique: Learn and
practice proper mouse and keyboard techniques
like positioning your keyboard and mouse at elbow
height, keeping wrists straight. For example, use
ergonomic keyboards and a wrist rest to reduce
strain.
Activity
• Watch a video on Health Risks:
https://youtu.be/p3F_zgYHJWU or
https://youtu.be/x9G3hyshNa8
• discuss the health problems observed and
suggest possible mitigation measures.
COMMUNICATING HEALTH AND
SAFETY MEASURES
Some computer users do not mind about health hazards
while others are ignorant about them. It is therefore
important to communicate health and safety measures to
educate friends, neighbours and communities.
Sharing information about how to reduce the risks
associated with computer use can help ensure that others
adopt healthier habits.
Communicating Health Measures
Method Action Example
Creating Learners can create Design posters
educational posters, brochures, or explaining proper
content presentations to share posture and 20-
health and safety 20-20 rule.
information
Communicating Health Measures
cont’d
Method Action Example
Writing Write articles on Share articles on
articles computer health and school
safety tips, including noticeboards or
posture, breaks, and eye websites.
care.
Communicating Health Measures
cont’d
Method Action Example
Sharing Use school resources to Distribute leaflets
with the spread health and safety with ergonomic
community. guidelines. tips at school or in
the local
community.
Activity
1. In pairs, create a graphic or poster matching various
computer parts with the body parts they most affect.
2. Create a presentation on health and safety.
3. Write an article on the mitigation measures for health
problems associated with computer use.
Computer parts and human
body parts they affect
1.Monitor (Screen) - Affects Eyes: Extended
computer use can lead to eye strain, dry eyes,
and other vision-related issues.
Computer parts and human
body parts they affect
2. Keyboard and Mouse - Affect Hands and
Wrists: Improper typing and mouse usage can
contribute to repetitive strain injuries like
carpal tunnel syndrome.
Computer parts and human
body parts they affect cont’d
3. Chair and Desk - Affect Back and Posture: An
ergonomically unsuitable chair and desk setup
can lead to back pain and poor posture.
4. Headphones/Headsets - Affect Ears: Prolonged
use of headphones at high volumes can cause
hearing damage.
Computer parts and human
body parts they affect cont’d
5. Trackpad/Touchpad - Affects Fingers and
Hands: Frequent use of a trackpad can strain
fingers and hands over time.
Computer parts and human
body parts they affect cont’d
6. Laptop - Affects Legs and Thighs: Working
with a laptop on the lap for an extended
period can lead to overheating and
discomfort in the legs and thighs.
Computer parts and human
body parts they affect cont’d
7. Power Source (Charger) - Affects Skin:
Overheating of laptop chargers or power
sources can cause burns or skin irritation if
touched.
Assignment
The Community Development Officer has set up a computer lab in your local
area for public access. However, many people use the computers for
extended periods without understanding the potential health risks.
Prepare a short report:
a) Identifies common health problems from long-term computer use.
b) Explains practical tips to avoid each health problem.
c) Encourages safe computer practices for community members, especially
on posture, screen breaks, and lighting adjustments.
