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Aryan: Before switching off the power supply, we need to wait for the light on power button
to turn off, for computer to completely shut down.

Step 4 Step 5 Step 6

Switch off the
UPS Button Switch
off the
Main Power
Supply
Button.
Switch off the Monitor Button

Aryan: Thank you Gowri, I will make sure to properly to switch on and shut down
the computer.

Gowri: You are welcome Aryan, but it is not only computers we should take care.
Technology is helpful, but we should not use it for prolonged periods as it has its
possible health concerns too.

Aryan: Do you mean using computer for long hours is harmful?

Gowri: Yes, physical health like problems with arms, wrist, back and eyes and may
lead to poor sleep quality effecting mental health.

Aryan: How can we take care of ourselves?

Gowri: First thing is to find a correct height for desk and chair so that
screen is at your eye level and sit with your back straight. Keep on taking
small break to keep blood flowing and rest your eyes by covering it with your
palm. Blink often. Follow 20-20-20 rule. Every 20 minutes, look up from your
computer screen, locate an object that is 20 feet away and stare it for 20
seconds. Splash your eyes with water every hour and do some eye exercises
and stretches.

Aryan: Can you tell me some exercises?

Gowri: Yes, There are some stretches you can do But remember that stretch only till it is
comfortable and without pain. Hold it for 10 seconds and do not bounce back. Keep breathing.
Following are some stretches.
 Deep Breathing - Through your nose inhale slowly. Hold your breath for 3-4 seconds &
then exhale through your mouth. Repeat this exercise for 8 cycles.

 Head & Neck Exercise – Inhale and turn your head slowly towards right and look at your
right shoulder, keep looking at your shoulder for 3 seconds. Slowly exhale & come back.
Similarly do the same for left side. Repeat for 4 cycles.

 Shoulder Roll – Raise your shoulders up and down. Then using a wide circular motion, roll
your shoulders 5 times forward & 5 times backward. Repeat for 4 cycles.

Prologue 11