05 Dic Your labor 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¦ ð
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.
Negative consequences for the health to study seated during long hours:
- Tension and muscular pain in back and neck, with special pressure on lumbar column.
- 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.
- 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.
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.
- 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?