Geek health

If you're hunched over a keyboard all day, punching keys to a never-ending series of deadlines while reaching for the chicken nuggets, then your nerd lifestyle could well be taking its toll on your health. Here's how to get with the programme.

Your posture

Review the way you sit at your desk, ensuring that your chair provides enough support for your lower back. At the same time your feet should be flat on the floor, and your elbows level with the table surface. Aim to take short, regular breaks away from this perfectly positioned workstation and you'll reduce the risk of posture problems in the future.

Your screen

Eyestrain and screen glare can cause a great deal of grief, but both can be easily avoided. Firstly, get your eyes tested. Next make sure the screen is at eye level and not so far away that you're squinting. Cut down light reflection by positioning your monitor away from windows (that is if you have any in your office) and also angle desk lamps away from the screen. Ideally, with the monitor turned off, you shouldn't be able to see any distracting points of light.

Your routine behaviour

Working at the typeface all day is thought to be one of the biggest causes of repetitive strain injury. It's a loose term used to describe a painful and often disabling tendon inflammation that can happen if you follow the same movement repeatedly. From endless computer coding to online gaming marathons, geeks run a risk of RSI in all the commonly affected areas -fingers, wrists, shoulders and neck. Steer clear of the suffering by varying your routine as much as you can, and by peppering your workload with lots of short breaks.

Your diet

Desktop diets may be the kind that gives you the option to 'go large' on the fries, but it won't give you the right balance of nutrients you need. Try to cut down on the high fat snack foods like chocolate and chips, and substitute with fresh fruits, bread and even the occasional salad. Okay, so it might be social death to be seen munching your way through some tuna and radish arrangement, but from a health point of view, your geek mates can't compete. As for keeping up your fluids, recommended guidelines suggest 6-8 cups per day. Just be aware that they're not talking coffee.

Your exercise routine

Those things you've got crossed under the table are called your legs. Use them. Cut that digital umbilical chord to your computer, and get out more. Experts reckon three sessions of moderate exercise each week could keep your body from crashing before its lifetime warranty expires. Thirty minutes per session should do it, which means it should slot perfectly into the window between Futurama and Robot Wars.