Now if on average you spend 9 hours a day at work then indulge in some extra curricular web surfing in the evenings, your body may very well be thinking of disowning you.
Why? Well, with all this inactivity bred into your daily routine, you’re starving your body of efficient blood flow and optimum oxygenation.
Do you struggle with concentration? Have chronic back & neck pain dismissed as faulty anglo-saxon genetics? Are you nicknamed an incubator for disease and not a person who works at an incubator from all the sick days that you take? If you answered yes to any one of these then you might benefit in re-evaluating your workstation set-up.
As Tank Stream Labs is about to formally launch Level 9, we thought it might be helpful to pass on some ergonomic tips. Here are some must have items for your workstation to help improve your health and productivity.
The Start-up Throne
If you don’t have the luxury of purchasing your own chair direct from some overpriced, flashy, ergonomic store, don’t despair! Here are some simple things to correct your posture.
- Adjust the height of your chair so that your feet rest comfortably on the floor.
- If this makes your chair too low in relation to the desk, use a foot rest and raise the chair up to the desired height.
- When sitting, your knees should be level with your hips and the seat of your chair should not press into the back of your knees.
- Your backbone should be straight and your shoulders back.
- If your chair cannot be adjusted so that your back is straight, place a cushion between the curve of your lower back and the back of the chair.
- If you have a history of back pain it might be worth investing in a proper lumbar support, even something with magnetic therapy. Visit http://www.badbacks.com.au for a list of all their products.
The Start-up Portal
Whether it’s a laptop or a monitor, we are all guilty of getting, “too up close and personal” with our screens. Be kind to your eyes and exercise some visual restraint.
- The monitor should be roughly an arm’s length away.
- The top of the screen should be at eye level or just below so that you can look down at a slight angle to do your work. Remember, you rule the screen, the screen doesn’t rule you!
- If you wear bifocals, use a pair of single-vision lenses with a focal length designed for computer work.
- Neither you nor the monitor should ever directly face a window.
- Remember to rest your eyes every 10 minutes or so by looking away into the distance.
The Start-up Platform
To stand or not to stand, that is the question? Your desk area should be deep enough to accommodate your monitor, be at the appropriate distance and have the things you use most often use directly in front of you. New research shows that alternating throughout the day to a higher platform to stand when working may have added health benefits and increase concentration. Here is a link to calculate the correct height of your desk in relation to your chair and screen http://www.ergotron.com/tabid/305/default.aspx.
The Start-up Artillery
Keyboard – You should have your forearms near to horizontal and your wrists straight when using the keyboard.
Wrist rests – If your workstation has been set up properly, a wrist rest should not be needed. If you do use one, make sure that you only use it when pausing between typing, not when actually keying to avoid strain on the wrists.
Mouse – The mouse should fit the size of your hand so that it is comfortable to work with. It’s a good idea to position the mouse on the desk so that the weight of your arm is supported by the desk.
Phone – If you use your phone frequently, save your neck and invest in a headset. Say no to cradling your phone between your head and shoulder.
And our final tips? Have a cup on your desk that you regularly fill with water! Not only will the water help keep your concentration up but, the act of getting up is a great excuse to stretch your legs! And whilst your up, grab another co-worker for a bout of Ping-Pong rivalry! They say, competition is good for the mind… If not for the ego.
For more “Deskercise” visit http://greatist.com/fitness/deskercise-33-ways-exercise-work, 33 smart ways to exercise at work.