Ergonomics and Activity at Your Desk
Ergonomics and Activity at Your DeskPg 1TranscriptMany of us spend most of our work hours sitting at our desks, in front of computers. Sitting for longperiods of time is not healthy. But there are ways to make your workday less harmful to your bodyand your health.First, every 30 minutes take a “work break”. Get up and stretch or take a walk. You can still beproductive. Choose these times to walk to the printer or photocopier, walk to your co-workers officeto meet, or pace while on the phone. You may want to set a reminder on your computer or phoneso you remember to get up and get moving often.Next, make sure that the time you do spend sitting doesn’t harm your posture.Good posture has many health benefits. It helps to open up the airways so you breathe easier. Agood posture can also prevent or reduce back and neck pain, a common complaint for manypeople.To maintain a good posture, make sure your desk area is ergonomically correct. This means, setup in a way that makes working at your desk as easy as possible on your body.Adjust your chair so your feet are flat on the floor when you are sitting. You want to have yourknees and hips at about the same height.Depending on the height of your desk and how much your chair adjusts, you may need to have afootrest.Your arms should fall at your sides comfortably, keeping your elbows between 90 and 110degrees.Place your computer monitor 20 to 40 inches directly in front of your face, not off to the side. Andmake sure it is at eye level or slightly below to reduce the strain on your neck.Instead of a chair, you may choose to sit on an exercise ball at your desk. This can help build yourcore strength; the muscles you use to cushion and protect your spine and neck. Just be sure tobuy the correct size ball for your height.You may also be able to use a standing desk. Many of these types of desks can adjust at the touchof a button allowing you to stand while you work for periods of time throughout the day.Make sure to keep your elbows between 90 and 110 degrees.If you are sitting, your forearms should be parallel to your legs and your wrists should be fairly flatwhen you type. If your wrists are angled upwards or downwards while typing, you may need toadjust your keyboard or get a wrist rest.Don’t forget to keep your computer mouse close to your keyboard so you don’t have to stretch touse it. If there are other items on your desk that you use often, keep them close to you as well.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10221_98 ©Milner-Fenwick, Inc.Ergonomics and Activity at Your DeskPg 2If you spend a lot of time on the phone, think about getting a hands-free headset. The less timeyou spend holding a phone to your ear, the better your neck, shoulders and back will feel.Readjust your position often. And remember to move on a regular basis. Keep exercise bands orfree weights at your desk to help you keep all of your muscles active and moving during your workday.Don’t wait until you notice neck or back pains to make these adjustments. It is much easier toprevent an injury than it is to repair one. Get up and get moving as often as possible, every day.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10221_98 ©Milner-Fenwick, Inc.
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