 Welcome back it is Friday and that means FNA Friday and today's topic is taking care of yourself That's right today. I want to talk about keeping yourself healthy in a good state of mind physically and mentally and the topic I want to talk about for a while and actually just yesterday I was thinking about it and a co-worker asked me about it Hey, did you ever do an FNA about keeping your body healthy when animating what a coincidence? Yes, that's what I wanted to do So we kind of exchanged on the topics and points that we thought were interesting So today's topic is all the things that we talked about. So one of the things is posture So for me when I start animating, let me move over here I usually you want to be you know So much straight to have not like it curved backs without you got all the strain in your back and your shoulders I technically you want to be upright on the chair that supports that upper arm down for arm forming any of the Angle and you sit like that and you have your whatever ergonomics, you know Keyboard and mouse. I'll talk about that later But technically that's your general stance that and posture that they would recommend that being said I start like this at the beginning of the day and then towards the end, you know I start slouching and it just bad but at the same time I do switch around I mean I start like this and maybe like that like I do have kind of a change in my posture throughout So don't stay locked in a pose and I'm old. It starts to hurt when I'm staying in a certain pose I also have a standing desk at work and at home. So I have changes in terms of how I stand and sit So to me posture is already something where you don't always, you know Completely punched over and back for your back and shoulders and your neck and everything So watch out for that and now every time I do change the posture It could just be because I'm reminded of this something is wrong And it's hurting or just taking a break and that's to me The other thing that's really important is that you even if you're focused on something and you're in a special You know flow and in like a groove like hot is working really well and this shot is cool You still have to remind yourself to take breaks to one of things that I do I drink a ton of water my water bottle Which actually Purifies my water. I'll do a review about this later But I drink a ton of water and because of that I have to go pee which forces me to get up and after with the bathroom And then I walk over there. I don't take the elevator sometimes I do But you know I try to move around and and sometimes again I get too locked into shot and to concentrate and I don't take enough breaks But by drinking and then forcing myself to go to the bathroom That's one of the ways and of course you can do a reminder on your phone If you have a smart watch with some of the reminders or whatever you have or Co-worker that comes by and slaps you in your head like take a break whatever you need This is definitely something that's important that you do take breaks so that you can relax your shoulders You can relax your wrist you can relax your fingers and your neck and everything So don't push too hard Even if you're a certain mindset and groove of that shot and you gotta take breaks And then if you take a break you come back to your shot You got fresh eyes and you might see some mistakes you missed before the many benefits now speaking of all of this here You can also do desk yoga desk stretches where you have all those things where you Stretch like this and like that and this and that and as always link in the description with some of those Examples that will help you kind of loosen up and loosen up your shoulders and your elbows and your arms and your neck It's really important to not just take a break But then also stretch out and then kind of change your posture and kind of relax your body and you know Get the different from blood flow going and again a lot of those those elbow Stretches for a long period of time what I'm doing is not right So check out the link for all the information about that a big thing too is ergonomics in terms of the things that you use So I have a pen Just dropped it like a two pens two computers never mind my setup I could switch to have just one pen anyway pens, right? I use a tablet at home That's my tablet. Just activated something and then at work. I actually do have a marble mouse. It's a logitech It's not one where it's for lefty or righties I'm a lefty but it's it's a kind of like a centered one where I just kind of just rest my wrist on it And just kind of use basically those three fingers to animate so I have a different set up at work Also was the desk has a you know flat surface for the monitors But then an angled surface for my wrist So if I sit down you want your hands to be straight so your forearm on your wrist are aligned So you don't want something where your keyboard is elevated and you know We're positioned where then your wrist are like this to type that will cause strain and it's not good either So with that mouse I have just a flat angle for my wrist and I just use this and when I use a mouse I kind of tense up and kind of hold it's been a move to every single pixel and I get a lot of pain in the fingers here And so for years that stopped a long time ago So for years I've been using this marble mouse and it's been great and then at home I use this I mean I could use the marble mouse as well But because I do things at home and at work. I want to change it up a bit So standing sitting that's in terms of posture But also using this and a different mouse and some people have mice that are you know sideways where you just I mean It's not like this but your hand is sideways and you can remove your whole arm like this I'm not a fan of this because it I mean I got maybe not used to this but it's something in my shoulder my elbow It wasn't quite working for me, but I know people who use those and that also works for them I mean I have at home this This keyboard different keyboard at work But it's not one that's broken up but some people have broken up keyboards with different angles So whatever works best for you But really check out the things that will help you in the long term so that you can sit there for a long time And do your work of course take breaks But something where you really don't get immediate pain in your fingers or your wrist or your elbows or if any What it is also the angle of the screen is important So you don't usually sit and you look straight at the monitor So you don't always look that or like that up or down if you have multiple monitors this constant left and right can also be a problem My widescreen one that I just kept here is widescreen and cool, but not too widescreen I don't have to do a crazy amount of looking around and it's just enough and because it's more wide than high It's a bit more than this and less of that but overall I find it to be really really good And my other monitor was was cool too almost a bit too high where there was a bit of this going on And I feel like because I changed my posture like this I feel like the left and right at the end helps me and it's better than this or sometimes it might be locked in a posture Life is not that I look up like this high But ultimately I prefer for my setup that widescreen monitor that I have right now now on top of that It's not just what you do at work, but it's also when you're done So if you're sitting all day or hopefully you can sit and stand but you potentially are sitting all day So maybe then you have to go and when you get home you sit in the bus all day during your commute or you sit in your car There might just be a lot of sitting so try to also balance that with exercises at home Even if it's just for a walk or like a quick intense run or heavy weights Or even if an old wee and do some wee tennis or something But I would try to get also a bit of a balance and exercise at home Especially as you get older to some heavy lifting again something that breaks up that constant Same posture or sitting style at work get out of that bubble of just sitting and working and staring at a computer Which again staring you might have to wear those glasses either gunner glass or whatever That already have that yellow tint that kind of give it a warmer feel to your screen That constant screen output where it's that blue light also not too good I use something called f.lux again link in the description that changes the temperature of my screen Depending on the time of day so towards the end of the day it gets a bit warmer during the day It's a bit more blue kind of the same thing that I have on my phone So that I've noticed that helps me as well and I prefer that over constantly wearing glasses And I would also try to be in a lit room. I should probably More light But if you're in a dark room and then you have just the screen light that constantly just you know Has that constant glare and light into your eyes in a dark room. That's not good either So try to be an environment that has enough light that kind of adds to the light from the monitor And it's tricky for people like compositors who have to have it dark because of the colors and everything It's just a very dangerous thing. There was somewhere a story But I think a storyboarder using their scinti with the lights Contents in their eyes and they had something where they almost turned blinds some crazy horror story So research find out what other artists are doing and what I'm saying It's just my subjective thing that I do that helps me So kind of look at your environment You're a set of what you can do do some research of other artists What they experience what their pieces of advice are to get a good overview of what to use and And what will work best for your setup and your type of work and your schedule Probably forgot something was a half a certain, you know, I've been working out for 16 years the same company And it's you got kind of a routine of things and what I do and off the top of my head and the list that we talked about with Alberto These are kind of the topics that came up if I do remember something that just like how can I forget this Obviously I'll add it in the comments. I'll pin it and I can always update it there and speak of comments Whatever you use that I haven't mentioned or you want to mention something that I said and yeah I do the same thing. Let me know in the comments It'll be cool to get a bit of a discussion going with tips and tricks and just other links and the things that you do That help in your daily workflow to avoid the the cramping and just the there the hardship of constantly sitting Which I know sounds like a big first world problem But if you do this every day for years on end your body will just it will slowly fall apart So comment let me know what you do let other people know what your preferred method is in terms of your chair Your mouse your keyboard and monitor whatever setup you have will be interesting to know Kind of get kind of a collection of people's thoughts and experiences and comments So yeah, take care of yourself especially the job like this where you're doing this repetitively every day Monday to Friday, maybe Monday to Saturday Maybe even Monday to Sunday depending on your schedule and your project So take care of yourself mentally and physically. This is more of a physical thing But it also helps again with all those breaks to kind of you get home and you don't think about work Do something else do something totally different where it's not on the screen Even if it's just the book Turning pages in the book exercising going out walk the dog do stuff with your family But try to have really a breakup between work time and time outside of work to kind of change things up for your Physical health but also for your mental health and there you go and kind of serious towards the end I don't know how you're going to segue into like and subscribe that type of thing But if you feel like this was helpful You want more tips and it's could be about health stuff or it could be something that's work related But it's always going to be somewhat animation related feel free to subscribe and hit that bell button It's kind of a weird segue after this like take care of yourself But also subscribe but anyway it helps me grow the channel But you don't have to do anything if you don't want to moment on that That's it for me. Thank you for watching. Of course until the very end Thank you for your patience and I will see you in my next upload