Research shows, the more you sit the more likely you are to develop health issues, such as obesity and increased blood pressure, through to excess body fat and Muscular Skeletal Disorders (MSDs) like bone fractures, tendinitis, osteoarthritis, and fibromyalgia.
Unfortunately for office workers, who are required to sit anywhere from 8 to 9 hours a day, a sedentary lifestyle is part of the job. It’s no surprise then that MSDs make up around 60 percent of all serious injury claims for Australian workers.
And that’s where ergonomics comes in. The goal of ergonomics is to design a workstation and adopt healthy habits that allow employees to work comfortably and safely, while being as productive and efficient as possible. Read on to learn how to make your office a healthier and happier place to be.
Create a comfortable workstation
Make sure your desk is at the correct height. There should be enough room for your legs, thighs, and knees to slip comfortably under your desk. Your desk should also be at a height that allows your elbows and arms to rest at a 90 degree angle.
If your desk is too low and cannot be adjusted, place sturdy blocks or boards beneath the legs to increase the height. And if your desk is too high? Raise the base of your chair, so that you can sit at the correct height, yet still have your feet flat on the floor. If necessary, use a footrest to help reduce leg strain and improve blood flow.
Alternatively, consider upgrading to a height adjustable desk. This way, you can alternate between sitting and standing throughout the day, and adjust the desk to a comfortable height that meets your unique requirements.
Maintain good posture
Sit upright at your workstation. Don’t lean forward or to the left or right side. The weight of your head should be on your neck, without craning your head or neck forward. Move the chair as close as possible to your desk, so that you can reach your keyboard and mouse with minimal effort.
Your computer monitor should be right in front of you, at about an arm’s length. If you use two monitors, bring them as close together as possible, and sit in the centre between them. This will help reduce the amount you need to turn your head left and right. Your monitors should also sit slightly at or below eye level.
Maintaining good posture is all the more easier with an adjustable desk chair. They include useful features like lumbar support, adjustable height and base support, adjustable arm rests, and head rests for extra support. Combined, these features help workers sit in a manner that conforms to the natural curvature of their spine, while making it easier to maintain a consistently healthy posture all day. See our select range of ergonomic chairs.
Healthy habits and exercise tips
Sitting for prolonged periods, no matter how ergonomic your workstation, is harmful to your health.
Be sure to take regular movement breaks, as often as once every hour. Walk around for a few minutes, make yourself a tea or coffee or grab something to eat. Perform a few basic stretches, like touching your toes, stretching out your arms and legs, or gently twisting your head around in a circle.
Whatever gets you moving will help improve your blood flow, relax the muscles, and make you feel energised and refreshed – ready to tackle the day!
These are just some of the many office ergonomic tips to help you and your workers be more healthy, productive, and efficient.
For more information about our wide range of office and retail solutions, check out our product range today. Alternatively, give us a buzz, and our friendly and knowledgeable staff will be happy to assist you.