Your €œlabor€ health: 5 tips to resist hours of study without suffering (too much)

When you begin to remain or the library at home studying all day, you know well that it is a doubtful activity for the health. For something you are studying Medicine€¦  ðŸ˜‰

I spent many hours with backache while she studied for the examinations. In my case, when she did not hold more seating in the chair, he threw me to the ground with the notes. The back rested and what then it began to suffer were the shoulders, which for some especially unbearable afternoons.

In this position you cannot hold long time€¦

In this position you cannot hold long time€¦

Negative consequences for the health to study seated during long hours:

  1. Tension and muscular pain in back and neck, with special pressure on lumbar column.
  2. Ocular fatigue that can motivate two things: a) annoyances of eyes and headache to pass hours being fixed the view of fence; and b) spasms of the accomodation that they prevent to see by far with clarity when you rise of the chair.
  3. Tendency to drowsiness by the necessary calm that you use to study. In case not outside already sufficient to be locked up at home studying, then you feel that you are not rendering everything what you could.

Alexander Chamessian and Peter Wei recommend in its Learning book Medicine: an Evidence based Guide to use a table of adjustable height. In my life he had never heard speak of similar device until I read it in his book. He serves to standing up alternate between the position and the sitting during a work session. Investigating, there are shortage that in the USA also was put fashionable does few years treadmill desks, or writing-desks with sliding tape to walk while you work. Delirious!

WE GO TO THE GRAIN, THAT IS MUCH TO STUDY€¦

The key to stay physically comfortable and to avoid drowsiness during the long days of study is to avoid long seating. We are going to see how to put it in practice easily:

1. To alternatestudypositionsat home enters standing up and seated:

To be standing up during 1 hour or more followed is not for everybody. Avoid it if you have tendency to varices or a knee injury.

Before spending money in a writing-desk of adjustable height, it tries with a homemade solution (a table upon several books can serve). If you discover that you like, there are diverse brands of furniture that sell this type, among them, popular Ikea (Bekant table).

He is advisable not to spend than 1 hour followed more in the same position, standing up or is seated. Obvious, this time can vary according to the conditions of each.

2. To programstrolls by the outside during which it is possible to be continued reviewing with cards or a movable application (P. ex. Anki). If it is by a park, better. One has demonstrated scientifically that the proximity of the trees, by mechanisms not yet clarified, benefits the mental function and reduces mental stress (1).

3. Strechings anti-lumbago: it agrees to at least once do them to the day. One of the positions that help to open the hips and to alleviate tension of the lumbar zone is the squatting position. It tries to maintain all the plant of the foot supported in the ground. If it throws much to you, it supports the heels in a doubled towel or some books. It does not matter how flexible you are, the fact to stretch the sufficient thing to you for your real conditions is beneficial.  With the practice, it sees increasing the opening of hips.

squatting

This small one does not have lumbar problems 😉

 

4. Ocularrest:  all the previous one favors the glance to different distances, which relaxes muscles of the accomodation. But nonbeams nothing of the previous thing, you do the following thing at least: each 30-60 minutes, raises the view of the notes and looks out of the window during 2-3 minutes.

5. Hydrate to you: it abundantly drinks water and juices during your session of study. The hydration is beneficial for the operation of your neurons, and in addition you will generate the necessity to often rise to the bathroom, which will reactivate your circulation, it will wake up and relax your eyes to you.

Other tools to mark to warnings of rest and strechings: software of computer as EyesRelax, or an alarm-clock (better you do not use the mobile and thus you avoid temptations€¦).

You can find more advice of a student in Yourmedlife.

REFERENCES

  1. Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience you reduce rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci OR S A. 2015 Julio 14; 112(28): 8567-72.

AND DO YOU, HOW STUDY BETTER?

Almudena Trinidad
almudena@hshanemd.net

I am otorrinolaring³loga doctor in a hospital of Madrid and Professor Asociada de Medicina in the UAM. I help Medicine students to develop more effective techniques of study to obtain better notes, to remember during more time and to feel like more happy insurances and with its studies.

5 Commentaries
  • Marina
    Published to 13:07 h, 06 December To respond

    Hello!
    very good post. In addition just yesterday I bought a table for my new zone of study and has the adjustable legs 😀
    It did not know to the one of the position of squatting and the one of the lumbar ones! From now on I will put in that position some minutillos.
    Thanks again for the advice 😉
    A kiss!

  • Laura
    Published to 12:00 h, 07 December To respond

    Hello!
    I have a doubt, that for a long time now with the examinations and the stuffings she makes the rounds to me more than ever the head: to what height he must be the table (when you study seated)? and to what height it is necessary to regulate the chair?

    Thanks, as always, by the advice and truquillos. At this time of the year any help is an oasis in the middle of the desert!

    • Almudena Trinidad
      Published to 22:11 h, 07 December To respond

      Basically the height of chair and table with respect to the ground, and to each other, must be such that your feet can lean in the ground, your elbows are around the table and your back and neck do not bend forwards to read or to write. The knees must be around the hips or something more losses.

      The best thing is than you look at images of a confidence source. I have looked for in Internet and I have found this page where they explain to you very well what there is to do and why, as much to work seated in a writing-desk, the ground, knocked down in the bed, etc.
      http://www.healthyworking.com/move/University/CoursePage.aspx #

      I hope that it serves to you. 🙂

  • Martha Aceves
    Published to 01:48 h, 02 March To respond

    Hello, it has to me enchanted your entrance, reason why now I have noticed that costs to study is drowsiness, now to study for the examination of the specialty it is more difficult, because work and is heavier by the fatigue of the guards, etc. Who you recommend? Before student it could read hours and hours now it is different. And because the coffee consumption I create no longer it is the solution. Home to read a subject and the dream betrays to me. It is by the only thing that wanted to be able to improve. Greetings and Dra. thanks 🙂

    • Almudena Trinidad
      Published to 20:52 h, 10 March To respond

      When we worked is much more difficult to maintain technical passive of study. To read during hours is made well when you are young and you do not work. The guards crush to us. It is important that you can have material of ready review for any dead short while that arises in the day, and if it attacks the dream to you, I recommend to you that you work in short sessions (Pomodoros) and rest moving to you as is, walking, dancing€¦

      Flashcards in digital applications is very practical because they can be used in many different contexts. you know them? You have diverse gratuitous applications as Anki, Brainscape, StudyBlue, etc. Also is apps of study with contents already elaborated, as Osmosis.

It publishes a commentary

This site uses Akismet to reduce the Spam. It learns how the data of your commentaries are processed.

Corporative image: Elena Altuna | Design Web: Marina Rodrigo