How To Make Your Workspace Healthier
September 23, 2007 by Lauren
I just installed my new [Microsoft Natural] ergonomic keyboard and a flatscreen monitor, and I was instantly inspired to aid our readers in the health field.
So, you're here on Gadget Extra; clearly you love technology. In fact, you're no doubt reading this from your desk right now, be it at home or at the office, sitting in your self-arranged workspace. This is probably something you do several times a week, if not several times a day.
Ever get sore or fatigued from it all? Whether it's for business or pleasure, there are some guidelines that can help make your whole computing experience healthier. If you follow them, or even tweak your office just a little, it's likely you'll notice a difference over time in both your comfort level and your efficiency.
First thing's first, regardless of how your work area is actually set up or what kind of equipment you have. It's very important, though often underplayed, to take frequent breaks. Sitting behind a desk taxes you in numerous ways, and the longer you remain that way, the more you'll feel it later. Taking five gives your eyes a rest, allows your wrists to relax, and gives your whole body (specifically the spine) a break from whatever posture/position you had going on.
The problem here is, I believe will power to be a total myth (and so far, I'm right). You may intend to take a break, but even if you aren't putting it off, you'll probably legitimately forget all about it. The computer is endlessly distracting. So, that's why I suggest installing a program on your computer that'll make you take a rest. This isn't the only way to take breaks, but I highly recommend it. I personally use Workrave, which will stop you at scheduled times (every 'X' amount of minutes) for micro-breaks and full ones. It will even lead you through some stretches to ease your shoulders, fingers, eyes, and so forth.
How much is enough? Every 30-45 minutes or so, you should take a five minute breather. By 'breather', I mean get up and walk away from the monitor. Stretch a bit, or go through some motions with Workrave. In addition to that, you really should have a 30-second rest every ten or fifteen minutes. If you do nothing else to modify your workspace, at least use a program to remind you to take breaks. This is one of the best things you can do, and you'll feel better.
As far as the actual office itself, there's a certain way that things should be arranged to ensure that you're properly aligned. Poor workspace setup is where a lot of the soreness comes from, not to mention RSI (repetitive strain injury), so knowing the rules can really save you.
When your hands are at the keyboard, ideally, your elbows will be bent at a 90 degree angle. The whole idea is to have your keyboard even with your hands so that your wrists won't have to bend [much] in order to type. You want to avoid bending your wrists at an upward angle at all costs, though this is the way that most people type because they rest their wrists lazily on the desk while typing. It may help you to raise/lower your chair so that you are more even with the desktop and keyboard.
You want to keep your mouse and keyboard as close together as possible, to avoid constantly having to reach for them. Such repetitive action is both strenuous and annoying. You may consider utilizing something like this to make using the mouse more comfortable and ergonomic.
Posture, posture, posture! I cannot stress this enough. If you're sore anywhere in your body other than your wrists, this is probably why. I know it's hard; believe me, I'm one of those people that tends to sit in really foreign positions and lean into the monitor as time elapses (Workrave helps tremendously with that). Do everything you can to avoid bad habits like that.
Sit up straight with your feet flat on the floor. If your feet don't touch the ground and that's your excuse, adjust the chair. In general, be sure to sit in a relaxed posture without slouching or tensing up your shoulders. This leads us to the next important factor, regarding posture and your neck.
Keep your monitor at eye level or slightly below it. Also, make sure the screen is at least a good foot and a half from your face. You don't want it too far away, obviously, because then you'll have to hunch or squint to see the thing. On the other hand, it's extremely taxing on the eyes to have a monitor right in your grill. If you're having dry eye issues, and you are taking breaks, then try moving your screen.
Other than those basic [but crucial] health tips, you just want to keep your workspace functional. I'm a minimalist, so all you'll find on my desk (other than computer gear itself) is one pen (you really don't need that whole cup full of 'em), a small notebook, and a lamp.
At first, this may sound like too little, falling far below the bar minimum. However, when you step back and think realistically, you'll realize all of the things you've surrounded yourself with that you don't need. I'm not saying get rid of it all, just don't put it directly in your workspace. If you use it daily, it'll probably need to be within reach. Otherwise, be logical and selective about what you choose. Your desktop and workspace should be a very exclusive area.
Keep the tips in mind, consider downloading a program to help with breaks, and you should see a difference in no time. The most important factors are to keep proper posture, rest frequently, stay far enough away from the monitor, and watch your wrist angle. If you remember those things, you're golden. Happy Healthy computing!
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