52 Tiny Changes
You've done it before. Tried to change your whole life in 30
days. Only to fizzle out at day 10 because it take too much time.
Join me in making a small change each week and by the end of the
year you will have made 52 improvements to your life!
with 52 changes in the subject line. Or come here each week for
a new change and some steps to help you along the way.
Change # 40: Make sure your work chair and desk are ergonomically
Do you spend a lot of time at your desk? If you don't have your
office set up correctly, you could be losing energy or suffering
aches and pains.
September's Health Magazine had an article on the Healthy Office.
It suggests using a downward-tilting keyboard to avoid wrist pain.
Hands and wrists should be straight.
According to Occupational Safety & Health Administration (OSHA)
good working positions are:
- Head is level, or bent slightly forward, forward facing,
and balanced. Generally it is in-line with the torso.
- Shoulders are relaxed and upper arms hang normally at the
side of the body. Elbows are close to the body.
- Feet are fully supported by floor or footrest. Since I am
short, I use a box for my feet so they don't dangle.
- Back is fully supported with lumbar support when sitting
vertical. Leaning back slightly is actually a little easier
on your lower back. Watch your posture and don't slouch.
- Thighs and hips are supported by a well-padded seat and
generally parallel to the floor. Knees are about the same
height as the hips with the feet slightly forward.
A glare screen can help eye sight, especially if you get headaches
frequently. Or you can move your monitor so you don't catch glare
from lights or windows. In one of her newsletters, Coach Cheryl
Richardson said she uses a protective monitor shield (with a grounding
wire), to protect her from electromagnetic radiation which was
draining her energy.
The top of your monitor screen should be aligned with the your
forehead. Healthycomputing.com gives two exceptions: slightly
lower if you have bifocals and if you use a large monitor (20"
or larger), position your monitor so that the top of the viewing
area is about 3" above eye level.
Don't forget to take breaks from the screen. Look away, stretch
and walk around. Move around fingers and hands. Here are some
simple stretches: http://www.officeworkouts.com/ourstretchprog.htm
Document holders are good for typing, so you don't have to twist
your neck awkwardly.
Sometimes I put the mouse on my left side to give my right hand
You can also feel more energetic if you keep your desk clear,
add some plants or flowers, and play music you enjoy.
to Buy an Ergonomic Desk Chair
Computer Workstation Checklist
Is your office ergonomically correct?
Tiny Changes Archive