Workrave
(ver 1.9.1)
Freeware


Workrave is a program that assists in the recovery 
and prevention of Repetitive Strain Injury (RSI). 

The program frequently alerts you to take micro-pauses 
(a brief moment of relaxation), and rest breaks 
(a longer break away from the computer), and restricts 
you to your daily limit.  Also, the program has exercises 
you can do during your breaks, and they can be done in a 
cubicle.  You can view the statistics to see how many 
breaks you've taken as well as the activities such as 
keystrokes and using the mouse.  


WARNING: You should not be reading the screen during a micropause. 
Relax your eyes, and stare past the monitor during a micropause.
Even if you are not suffering from eyestrain, please keep in mind 
that staying put in the same position while reading the screen is 
not good for your wrists as well. By staying in the same position 
you restrict the bloodflow to your arms, which increases their 
tension recovery time.


NOTE: This is the last Win2k version.


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--- What are good values for the micropause, restbreak and daily limit timers?

The main problem here is that the settings that are required are 
different from person to person.  

If you are recovering from RSI, then you may want to experiment with 
a 25 second micropause every two and a half minutes, and a 10 minute 
restbreak every 20 minutes.  

If you have never had any RSI problems (using the computer, that is), 
then you may want to experiment with fewer breaks, say a 10 second 
micropause every 10 minutes, and a 5 minute restbreak every hour.  



--- Has anyone done any physiological studies to determine good break lengths?

Computer terminal work and the benefits of microbreaks
    McLean, L.; Tingley, M.; Scott, R.N.; Rickards, J. Applied Ergonomics 32 (2001): 225-237
Computer mouse use and cumulative trauma disorders of the upper extremities
    Fogleman, M.; Brogmus, G. Ergonomics 38(12): 2465-245.
Multiple nerve entrapment syndromes in office workers
    Novak, C.B.; Mackinnon, S.E. Occupational Medicine: State of the Art Reviews 14(1): 39-59.
Musculoskeletal disorders in operators of visual display terminals
    Ong, C.-N. World Health Forum 15 (1994): 161-164.
Wrist and forearm postures and motions during typing
    Serina, E.R.; Tal, R.; Rempel, D. Ergonomics 42(7):938-951.
Risk factors for musculoskeletal disorders among computer users
    Tittiranonda, P.; Burastero, S.; Rempel, D. Occupational Medicine: State of the Art Reviews 14(1): 17-37.