When people think about going to work every day, they don’t often consider ways to make their office environment healthier. Our minds are focused on what needs to be done throughout the day in order to meet our deadlines and keep our customers happy. It is our desire to make money, please our boss and be successful. But, we don’t stop to think that while working day after day, we need to try to have the most ergonomic office possible.
Ergonomics is the science of fitting a person to the job he or she does each day. In other words, your workstation should not be causing any extra strain on your body. After doing the same job day after day, keeping all nerves and muscles healthy can be a real challenge. Therefore, ergonomics is something that should be considered before any problems begin. However, if problems do begin to develop, they can often be stopped by applying ergonomic principles to the work place. To help you maintain a healthy office, here are some guidelines to keep you feeling great all day long.
1. Invest in a chair that is adjustable. While sitting for long hours at your desk, you need a chair that has as many adjustable items as possible, including the arm rests, height and back support. If you get an ergonomic office chair, you will get all of these features and experience the most comfort throughout the day.
2. Proper back support is important and should always be considered. Having an ergonomic chair is ideal, but if you don't, you can still give your back the support it needs throughout the day. Your back will get weak and you will experience back tension and pain if you do not have proper support.
3. During the day, take some mini-breaks. If necessary, set a timer so you will not forget to move every hour or so. Every so often, you need to change your position by moving around. You will feel better for taking a break, even if it's only for a few minutes to grab a snack or drink.
4. Your computer monitor should be at eye level. If your neck is tilted up, down or sideways, you are causing strain to your neck, back and shoulders. You can avoid this extra strain by keeping your computer screen level with your eyes.
5. In the office, avoid glare as much as possible. A strong glare on your computer screen from lighting in the room can cause eye strain. Move furniture around so you can avoid the glare.
6. Your feet should touch the floor. If they don’t, you need to use a foot stool to give your back and legs the proper support. Investing in adjustable foot stools and ergonomic office desks can give you the ability to make the proper adjustments.
7. During your work day, make it a practice to do some small exercises. As you take your mini-breaks, do some stretches, knee bends, and walks. Get your circulation moving and stretch your muscles so you will be able to be more relaxed and alert as you get your work accomplished.
8. Keep the room at a comfortable temperature if possible. Obviously, it's easy to make proper temperature adjustments if you have access to the thermostat. However, in most offices, you will not have that privilege, so you need to be prepared. For extra chilly days, be sure to take an extra layer of clothing. If you tend to get too warm, take a small fan to keep near your desk. It is also important to keep yourself properly hydrated throughout the day by drinking cool or warm drinks.
9. Position items on your desk so you can avoid reaching and twisting. If you use a stapler often, keep it close by so you can easily reach it. If you constantly need one or two folders, consider placing the file cabinet closer or having a place near your desk where you can organize files and have them handy as needed. Save yourself from reaching and turning to get the items you need throughout the day.
10. Practice stress reducing techniques. We all have bad days when we would like to throw in the towel and go home. It’s not practical though and we need to learn how to manage our emotions so they don’t get out of hand. Dealing with customers, employers and other workers will result in occasional conflict. Knowing how to deal with this stress is the important thing. We can all reduce stress in our lives by eating a healthy diet, taking short walks, keeping a journal and confiding in a friend.
Maintaining a healthy office environment is not difficult, but it does take some thought. It only takes a little time and effort to accomplish these items, which require little or no cost. Taking the time to have proper office equipment, keeping yourself healthy and arranging your work station will all help to make your work easier and lighten the burden on your body.
