It’s no secret, many of us are spending increasing amounts of time in front of our computers and mobile devices. Ignoring proper posture and ergonomics can cause stress and pain, as well as impact productivity and your overall health and wellbeing. However, making a few simple modifications to can make computing more comfortable and help avoid aches and other health issues.
Here are some quick fixes that can be implemented immediately to reduce stress and be more efficient during those valuable work hours.
Simple Adjustments to Workspaces
Learn the basics of being more comfortable and productive at work by implementing the following:
Keep back position as close to 90 degrees – Ensure the position of your chair seatback is enough to lean against comfortably rather than totally upright or reclining.
Pay attention to seat height and footing
Feet should be planted flat on the ground with knees parallel to the floor never higher than your thighs. Avoid foot rests and adjust the desk height if necessary or available.
Sit up straight
Make it a habit to reposition yourself properly as often as you can remember.
Try a new desk setup altogether
Seeing as we know sitting for long periods of time is not healthy. If feasible, consider a standing desk that can be adjusted from a traditional height to a stand-up position. If you are really adventurous and looking to burn calories while on the job try a try desk friendly pedal bikes or treadmill desks that fit right into your office space. Check our some of these ideas to get your 10,000 steps in while at work.
Computers and Devices
In addition to seating, keyboard and monitor placement can determine how effectively we can interact with these devices. Finding the ideal positioning for them can improve comfort and efficiency.
Viewing angle and set up
Monitor position should have you looking slightly downwards and straight ahead (not to the side) and try to avoid dual monitors if at all possible.
Reduce eye strain
Adjust the monitor brightness, font size and reduce glare when possible for a more eye-friendly working environment.
Keyboard and mouse position
Proper position requires hands at an angle greater than 90 degrees and never above your elbow with your mouse directly beside. Ergonomic devices have been specifically designed to give you a more natural position while at work. Take advantage of the following as well:
– Trackballs in place of regular mice can reduce stress on carpel tunnel
– Spilt-angled keyboards offer a more natural position
– Take a break and utilise voice-recognition software to take notes for you when possible
The laptop was originally designed for temporary and mobile use – this is no longer the case. Seeing as the laptop has replaced the majority of traditional desktops, consider using external devices with the suggested setups above to maintain a comfortable ideal workspace and never on your lap. If you do have to use a laptop on your lap, keep it to a minimum and only when absolutely necessary.
Healthy computing practices can lessen the stress on your body. Breaks play an essential role in helping to alleviate the stress of restrictive positioning. Take a break, grab a glass of water, or learn a few yoga positions that can be done at your desk while on a call. Try some of these poses from Health.com.
Although these are loose guidelines and best practices, do a little research and experiment with solutions and tools that work best for you. Making minor adjustments can make a vast difference for those gruelling hours. We need to ensure we are doing what we can to maximize the benefits of our valuable time and make them a little more tolerable.
For more information about how you can boost productivity in your office, refer to the Infoware blog.