1010EEPPOFFICE AND COMPUTER

ERGONOMICS1

WHAT DO ERGONOMIC IMPROVEMENTS MEAN TO YOU?

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Each person is different with different body shapes, heights, and reach capabilities. In short, since we can't change most of our physical characteristics, the work environment must adjust to us. This is the basis of Office Ergonomics.

COMPONENTS OF THE ERGONOMICALLY CORRECT COMPUTER STATION

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Adjustment period after ergonomic improvements are implemented 10-20 days for your

muscles to become comfortable with changes in your work station

The goal is SAFETY AND INJURY PREVENTION

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Some of the specific things that can be done to improve comfort, productivity, and the overall health of people who work at computer workstations: Placement of an

anti-glare device on your monitor

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Placing the monitor at a comfortable/correct eye height

Using a paper holder to reduce neck movement

Selecting an ergonomic keyboard

Using a wrist support with your keyboard

Using a wrist support with your mouse pad

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Properly aligning your body to your keyboard/work

Ensuring that your elbows are level with your keyboard

Using a fully adjustable work surface

Using a fully adjustable task chair

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Using a tactile, comfortable floor surface under your chair

Using a footstool to support your lower back/legs

Proper usage of task lighting for fine work

Proper usage of indirect lighting in your work area

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Proper usage of natural lighting in your work area

Arranging work to diminish the glare caused by natural light

The use of adjustable shelves to place frequently used items

Adjusting shelves to a height no lower than knees

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Adjusting shelves to a height no higher than shoulders

Using work dividers to reduce interoffice noise

Procuring headsets versus shoulder-use phones

Providing ample room in your work area for chair movement

BREAKS AND PERSONAL EXERCISE

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For the purpose of Office Ergonomics, we separate breaks into two different categories Active breaks

Should be taken at least every 30 minutes, especially for those who perform more than 2-3 hours of keyboarding a day

Getting up and walking and stretching periodically

Micro breaks Should occur more

often than an Active break

Occurs when you stop keyboarding to do other things

LIFESTYLE CHANGES AND IMPROVEMENTS

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Body Strengthening and Exercise Stretching and

strengthening active muscles promotes relaxation Important for

prevention of MSD symptoms

Diet and Personal Habits Cut down on

stimulants like coffee, sweets, nicotine

Spread healthy snacks and water intake throughout the day

Keep water at your desk for micro/mini breaks

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First symptom of dehydration is fatigue, not thirst

Fruit and vegetable snacks prevent mid-morning and mid-afternoon blood sugar drops. Dips affect alertness,

mood, productivity, and decision-making