Ⅲ.課文篇

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，這樣才不會(huì)傷了自己。通常，當(dāng)我們想起與工作相關(guān)的事故，我們想到的是體育人士、電影替身、汽車(chē)司機(jī)和抬扛重物的人。不過(guò)，除非你小心，否則，搞計(jì)算機(jī)工作、打字、閱讀或者寫(xiě)作也同樣是危險(xiǎn)的。

Here is a checklist that you can follow to make sure to reduce the risk of possible injury:
下面是一個(gè)你可以遵循的核對(duì)表，確保減少受傷的可能性。

? ? 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.

? ? 姿勢(shì)：
? ? 保持正確的姿勢(shì)，小心注意你的頭部、脖子、胳膊與雙腿的位置。
? ? 經(jīng)常變換不同的姿勢(shì)。
? ? 敲打鍵盤(pán)的時(shí)候，擊鍵時(shí)要使用最小的力氣。
? ? 一天從早到晚要不時(shí)地做短暫休息，讓肌肉和關(guān)節(jié)得到休息，恢復(fù)狀態(tài)。
? ? 閉上眼睛一小會(huì)兒、凝視遠(yuǎn)處的景物并頻繁眨眨雙眼，讓眼睛得到休息。

? ? 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.
?
? ? 環(huán)境：
? ? 為具體的工作保持適當(dāng)?shù)牧炼取ｉ喿x文件的時(shí)候可能比看計(jì)算機(jī)屏幕需要更亮的光線。
? ? 使用窗簾、天花板上使用擴(kuò)散照明、計(jì)算機(jī)使用亮光過(guò)濾器來(lái)減少或者消除亮光。
? ? 調(diào)整你的計(jì)算機(jī)屏幕對(duì)比度與亮度至一個(gè)舒適的水平。
? ? 定期檢查眼睛，如果有需要，戴眼鏡或隱形眼鏡。
? ? 定期清洗計(jì)算機(jī)屏幕和其他物品的表面。
? ? 減少桌面上聚集灰塵的物品如紙張與文件的數(shù)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.
?
? ? 壓力：
? ? 提前計(jì)劃，并做出當(dāng)天你可以完成的、可行的目標(biāo)，以此減少壓力。
? ? 合理安排工作量，平攤忙碌與休閑的時(shí)間，避免感覺(jué)“忙得不可開(kāi)交”。
? ? 避免長(zhǎng)時(shí)間重復(fù)相同的工作。例如，將計(jì)算機(jī)工作和其他的工作如打電話(huà)、文件歸檔、復(fù)印與會(huì)議交替進(jìn)行。
? ? 定期接納同事的想法，肯定他們的成績(jī)。
? ? 用一些你最喜歡的東西如藝術(shù)品、照片與植物將你的辦公室個(gè)人化。

?