Ⅲ.课文篇

People working in desk-jobs need to be careful that they don't injure themselves. When we usually think of work related accidents, we think of sports people, movie stunt people, drivers and people who lift or carry heavy items. But working with computers, typing, reading or writing can be just as hazardous unless you are careful.

在桌面上工作的人要小心，这样才不会伤了自己。通常，当我们想起与工作相关的事故，我们想到的是体育人士、电影替身、汽车司机和抬扛重物的人。不过，除非你小心，否则，搞计算机工作、打字、阅读或者写作也同样是危险的。

Here is a checklist that you can follow to make sure to reduce the risk of possible injury:

下面是一个你可以遵循的核对表，确保减少受伤的可能性。

Posture:

Maintain proper posture, paying careful attention to the position of your head, neck, arms and feet.

Switch between different postures on a regular basis.

When keyboarding, use minimum force while striking the keys.

Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest and recover.

Give your eyes a break by closing them momentarily, gazing at a distant object and blinking frequently.

姿势：

保持正确的姿势，小心注意你的头部、脖子、胳膊与双腿的位置。

经常变换不同的姿势。

敲打键盘的时候，击键时要使用最小的力气。

一天从早到晚要不时地做短暂休息，让肌肉和关节得到休息，恢复状态。

闭上眼睛一小会儿、凝视远处的景物并频繁眨眨双眼，让眼睛得到休息。

Environment:

Maintain appropriate lighting levels for specific tasks. More illumination may be needed to read a document than a computer screen.

Reduce or eliminate glare by using window shades, diffusers on overhead lighting and anti-glare filters for computers.

Adjust the contrast and brightness on your computer screen to a comfortable level.

Get a regular eye exam and if necessary, wear glasses or contact lenses.

Clean the computer screen and other surfaces regularly.

Reduce the number of dust collecting items like papers and files on your desk.

环境：

为具体的工作保持适当的亮度。阅读文件的时候可能比看计算机屏幕需要更亮的光线。

使用窗帘、天花板上使用扩散照明、计算机使用亮光过滤器来减少或者消除亮光。

调整你的计算机屏幕对比度与亮度至一个舒适的水平。

定期检查眼睛，如果有需要，戴眼镜或隐形眼镜。

定期清洗计算机屏幕和其他物品的表面。

减少桌面上聚集灰尘的物品如纸张与文件的数量。

Stress:

Reduce stress by planning ahead and setting realistic goals for what you can accomplish during the day.

Organize your workload to help even out busy and slow times, to avoid feeling "swamped".

Avoid long periods of repetitive activity. For example, alternate computer work with other tasks like phone calls, filing, copying and meetings.

Acknowledge ideas and accomplishments of co-workers on a regular basis.

Personalize your office with a few favorite items, like artwork, photos and plants.

压力：

提前计划，并做出当天你可以完成的、可行的目标，以此减少压力。

合理安排工作量，平摊忙碌与休闲的时间，避免感觉“忙得不可开交”。

避免长时间重复相同的工作。例如，将计算机工作和其他的工作如打电话、文件归档、复印与会议交替进行。

定期接纳同事的想法，肯定他们的成绩。

用一些你最喜欢的东西如艺术品、照片与植物将你的办公室个人化。