Top tips for exam markers!
Exam time isn’t just stressful for the
students sitting down to their paper, it’s also a stressful time for the many
people marking those papers! Most of it is computer based and time-consuming, so there are
some unique challenges for exam markers. Here are my top tips to make this
period as comfortable as possible and hopefully avoid any of the common
problems. Good luck and please let me know if these tips help!
Problem: Sitting for long periods, potentially causing neck,
shoulder and low back pain.
Solution: Move little and often.
Sitting for long periods increases the risk of neck, shoulder and low back pain. The best way to avoid this when you're having to sit in front of a computer a lot, is to move around for short periods of time, but more regularly. It's easy to get engrossed in something and forget the time, so use a timer, your watch or a phone to set reminders every 20 minutes to get up and walk around. Even if you just do some gentle stretches from your chair, you will soon feel the difference. Take a look at this video for some gentle stretches you can do while seated.
Problem: Poor desk posture.
Solution: Make the equipment set up do the
work, so you don’t have to.
This ties in with being seated for a long period; if your desk and computer are set up poorly, it can wreak havoc on your body. Try to position yourself like so:
Check these key points:
- Is everything within easy reach?
- Are items spread around your desk evenly, or are you frequently turning to one side only?
- Use an adjustable chair so you sit upright comfortably, adding a small cushion in the small of your back if needed.
- Keep your feet flat on the floor and your knees should be slightly lower than your hips (this may mean lifting your seat up and placing a small box on the floor to rest your feet on).
- Your arms should rest comfortably on the desk with your elbows at 90 degrees and your shoulders relaxed down. You shouldn't have to stretch to reach the keyboard.
- Adjust the screen height so the top of the screen is level with your eyes and the screen is about 30cm away. You can always use a box or books to get the level just right. Your head shouldn't be tilted up or down as you look at the screen.
Problem: Headaches and eye strain.
Solution: Regular breaks from the screen,
correct hydration and stress relief.
Headaches can be caused by a number of
different things and if you’re concerned you should see your GP for an
assessment. Osteopathy is a safe and effective treatment for headaches caused by
neck problems (cervicogenic headaches) and for migraine prevention.
Often spending a long time looking at screens can trigger headaches, so resting your eyes often can help prevent them occurring. Ideally you'd want to move away from the computer every twenty minutes to rest your eyes and focus on objects at closer and further distances. If this isn't possible, then still seated at your desk, shut your eyes for 20 seconds, then blink 20 times and then spend about 20 seconds focussing your gaze into the distance. This will help rest the muscles in and around your eyes and prevent them fatiguing, causing aching.
Often spending a long time looking at screens can trigger headaches, so resting your eyes often can help prevent them occurring. Ideally you'd want to move away from the computer every twenty minutes to rest your eyes and focus on objects at closer and further distances. If this isn't possible, then still seated at your desk, shut your eyes for 20 seconds, then blink 20 times and then spend about 20 seconds focussing your gaze into the distance. This will help rest the muscles in and around your eyes and prevent them fatiguing, causing aching.
It's really important to have your eyesight checked every 1-2 years if you experience headaches. Glasses or a change in prescription is a simple solve to some headaches!
If you experience tension headaches due to stress, try maintaining a regular routine of something relaxing; find an enjoyable hobby or try yoga or meditation. Listening to relaxing music can be beneficial too, search youtube for plenty of options for both relaxation and meditation.
If you experience tension headaches due to stress, try maintaining a regular routine of something relaxing; find an enjoyable hobby or try yoga or meditation. Listening to relaxing music can be beneficial too, search youtube for plenty of options for both relaxation and meditation.
Dehydration can sometimes lead to headaches, so sip water throughout the day. Use a small glass so you have to get up often to refill it, serving as a break for your posture and eyesight too!
Problem: Poor concentration.
Solution: Regular breaks and correct
nutrition.
Sometimes it's difficult to focus on one task for a long period of time. You'll see the theme to this post... take regular breaks! If possible, break tasks down into smaller, more manageable tasks and take a short break between each one.
That's just one way to boost your concentration, having the correct diet can really help too. Drink plenty of water throughout the day and try to avoid sugar laden or caffeinated drinks. Sugar and caffeine give you a short burst of energy, followed by a horrible lull and they're not good for your body long-term either. If, like me, you enjoy the taste of coffee but don't want a 'buzz', then try water decaffeinated coffee instead.
Be sure to eat plenty of protein and omega-rich foods such as beans, pulses, nuts, seeds and oily fish. If you're short on time, try to make food in bulk and put portions in the fridge/freezer for later. This will help you avoid relying on prepared food that's full of sugar and salt and lacking as many nutrients.
Sometimes it's difficult to focus on one task for a long period of time. You'll see the theme to this post... take regular breaks! If possible, break tasks down into smaller, more manageable tasks and take a short break between each one.
That's just one way to boost your concentration, having the correct diet can really help too. Drink plenty of water throughout the day and try to avoid sugar laden or caffeinated drinks. Sugar and caffeine give you a short burst of energy, followed by a horrible lull and they're not good for your body long-term either. If, like me, you enjoy the taste of coffee but don't want a 'buzz', then try water decaffeinated coffee instead.
Be sure to eat plenty of protein and omega-rich foods such as beans, pulses, nuts, seeds and oily fish. If you're short on time, try to make food in bulk and put portions in the fridge/freezer for later. This will help you avoid relying on prepared food that's full of sugar and salt and lacking as many nutrients.
Your local Osteopath can help with any aches and pains you're experiencing, plus they can advise you on the correct desk posture and any exercises you need to prevent the problem from returning. I am trained in Naturopathy, so often give diet and lifestyle advice during an Osteopathic treatment if needed. If you have any questions, please don't hesitate to contact me. I hope these tips have helped!
Call me on 07543 557746
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Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London. Practicing in Howe near Norwich (01508 558373) and Burston, near Diss (07543 557746) in Norfolk.
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