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Office ergonomics 101- Best Practices You Need to Follow Today

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A walk through of the most important ergonomic adjustments and changes you should make to your office and workstation today for your health and to boost productivity.

Source: http://ergonomictrends.com/best-office-ergonomics-practices/

Published in: Health & Medicine
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Office ergonomics 101- Best Practices You Need to Follow Today

  1. 1. OFFICE ERGONOMICS 101 Best Practices You Need to Follow Today
  2. 2. Office Ergonomics refers to the optimization of your office environment for better health, comfort, and productivity
  3. 3. STRETCH AND MOVE EVERY HOUR The Leg Lift Overhead Shoulder Stretch
  4. 4. The Leg Lift 1. Sit at the edge of your chair 2. Keep both feet on the floor, with your knees bent at a ninety-degree angle 3. Lift one leg off of the floor as high up as you feel comfortable 4. Feel a stretch along the back of your leg and hold it for10 seconds, then lower back down 5. Repeat on the other side
  5. 5. Overhead Shoulder Stretch 1. Begin with your shoulders relaxed 2. Raise one arm directly overhead and bend it at the elbow 3. Catch the elbow with your opposite hand 4. Pull the upright arm towards the opposite side and hold for 10 seconds 5. Repeat on the other side
  6. 6. ALTERNATE BETWEEN SITTING AND STANDING Using advanced ergonomic and health risk models, a ground breaking Waterloo University study derived the ideal time to split between sitting and standing for maximum health The golden ratio between sitting and standing lies between 1:1 to 1:3 This means at a minimum, for every hour, stand at least for 30 minutes (1:1 ratio) At a maximum, for every hour, stand for 45 minutes (1:3 ratio)
  7. 7. ADOPT THE 20-20-20 RULE FOR YOUR EYES
  8. 8. For every 20 minutes you spend gazing at a screen You should look away at an object that is 20 feet away for a minimum of 20 seconds
  9. 9. OPTIMIZE YOUR WORKSTATION PLACEMENT Your Monitor Your Keyboard Your Mouse
  10. 10. Your Monitor
  11. 11. Your monitor should be centrally placed Sit an arm’s length away You should position the top of your screen so that it’s level with your eyes Beware of windows Balance the brightness of your monitor based on your surroundings
  12. 12. Your Keyboard
  13. 13. Adjust your keyboard so that your elbows are suspended comfortably on the sides When typing, your forearms should be relaxed, with your elbows adopting an open angle of 100 -110 degrees Your wrists should be in a neutral position Keyboard should be positioned below your elbow Use an ergonomic keyboard with a negative tilt or a keyboard tray to easily position the keyboard
  14. 14. Your Mouse
  15. 15. You should place your mouse so that it’s close to your keyboard Hold your mouse loosely For people with wrist pain, a vertical mouse or trackball has many benefits worth looking into
  16. 16. Pay Attention to your Posture Even if you’ve invested in an ergonomic chair, you might still wind up in pain if you don’t maintain the correct sitting posture
  17. 17. Sit up with your back upright Distribute your weight equally on both hips Keep your knees bent at a 90-degree angle Leave a small gap between the edge of the seat and your thighs Ensure your feet are resting flat on the floor Don’t sit in the same position for more than half an hour
  18. 18. Environmental Settings Lighting Temperature and Air Quality The lighting, temperature, and in door air quality are equally important factors to consider The office lighting standards are set at 500 lumens per square meter Setting the temperature and humidity can be challenging since every worker will have his or her own preference
  19. 19. No matter how well a firm designs its workspace, it’s ultimately up to you ensure that good ergonomic practices are followed
  20. 20. KNOW MORE http://ErgonomicTrends.com/Best -Office-Ergonomics-Practices/

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