Disconnecting promotes physical health

Technology and electronics can help people communicate, find information quickly, and make certain aspects of life easier. However, their use can adversely affect individuals’ physical health. This resource sheet by Veronica Aranda shares the five areas in which technology use can affect our physical health:

Less physical activity

Wireless technology helps people do things while on the go so as not to interrupt their schedules. It gives them access to what they need on the spot, but sometimes what is meant to be a quick scroll through notifications or messages can lead to long periods of sitting using the devices. Research shows that sedentary lifestyles can lead to becoming overweight and increase the risk of chronic health conditions.

• Set a personal boundary and limit the use of your device to an acceptable length
• Set a timer alerting you that time is up, and respect it.
• If something still needs your attention, get up and move around while tending to it, making sure you do so safely.
• Take frequent breaks to get up, move around, and stretch.

Posture

The convenience of mobile devices does not tether us to desks or offices. However, these devices are usually not at eye level, so we tend to adjust our bodies, particularly our necks and arms, to use them. Tilting the head forward to look down at electronic devices causes the neck muscles to strain and the shoulders to slump forward. This can lead to chronic neck or shoulder pain, soreness, or stiffness. It is commonly referred to as tech neck or text neck.

• Stand or sit upright – avoid slouching or slumping.
• Keep the phone at eye level. Invest in a phone or tablet stand.

Wrist, finger, and elbow pain

Holding a phone for long periods and using repetitive motions like swiping and tapping on touchscreens can also contribute to pain or discomfort, particularly in the thumbs. The elbows can also be affected by the constant bending to hold devices close which can cause finger cramping and aching muscles.

• Use the device’s voice dictation instead of texting.
• Use a hands-free device or earphones.
• Reduce usage time.
• Constantly change position and extend your arms.
• Talk to your health provider about cubital tunnel syndrome or cell phone elbow.

Vision and headaches

Changes in one’s vision are expected, especially as years go by. Constant and prolonged electronic use can exacerbate symptoms. Staring at screens for long periods can cause eye dryness, blurred vision, and headaches.

• Use blue light glasses to diminish the stress placed on your eyes from looking at screens.
• To help reduce eye strain, adopt the 20/20/20 habit- when engaged in a device for a long period, look at something 20 feet away for 20 seconds every 20 minutes.

Hearing

When someone uses earphones and others can hear the noise, the volume is too high. Loud sounds can cause noise-induced hearing loss regardless of the length of exposure. Sometimes it takes a while to notice the loss, which may be temporary or permanent and can affect one or both ears. Listening to electronic devices at high volume, especially through earbuds or headphones, can increase the risk of hearing loss.

• Turn down the volume.
• Give your ears a break – avoid listening to personal devices for more than sixty minutes.
• Some devices alert you when you have listened too long; follow the recommendations.

For more resources to help your family navigate screens, smartphones, and social media, visit the Smartphones, Smart Families website at https://go.illinois.edu/SmartFamilies 

Cheri Burcham, University of Illinois Extension

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Cheri Burcham is responsible for family life programming in the counties of Coles, Cumberland, Douglas, Moultrie, Shelby and other parts of east central Illinois as needed. Cheri’s emphasis is on healthy lifestyles throughout the life span which include family relationships, communication, caregiving, stress management and human development including early childhood and healthy aging. Her passion is to help people to be their best selves and to promote a healthier, independent older population.

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