Keeping an organized work space, being able to quickly locate important documents, and maintaining a neat to-do list are all things that will show you have what it takes to move up. Constantly building upon your skill set will help you get ahead. Building organization skills is a good place to start.View full article →
You’ve probably heard the term “ergonomics” before, but let’s nail down a definition. Ergonomics is the practice of designing products, systems, or processes that are easier and more comfortable for people to use. Basically, it’s the art of designing for people. Ergonomics considers how our bodies are aligned, supported, and move. The main focus is to make the things around us fit (or adjust to) our bodies to reduce injury and pain.
Ergonomic office spaces are becoming more common as companies realize the benefits of stopping injury and pain before they happen. If an employee has to take a sick day because of back pain or is distracted at work because of headaches, that’s not good for business. Ergonomics gives businesses the opportunity to provide solutions that prevent injury and discomfort from ever happening. This is great for business because the health and comfort of employees is directly linked to productivity and profitability.
Ergonomics gives businesses the opportunity to provide solutions that prevent injury and discomfort from ever happening.
The most simple rule of office ergonomics is having a minimum of two points of adjustability. The first is the position of the arms and wrists; the second is the position of head, neck, and shoulders. A combination of ergonomic products, like a sit stand desk, adjustable monitor mount, and ergonomic keyboard tray, can help you achieve proper positioning to reduce fatigue. Creating a fully adjustable ergonomic workcenter will really change the way you work (for the better!).
For good posture, whether sitting or standing, your feet should be flat on the floor and elbows should be at a 90° angle with wrists in a relaxed, neutral position. Neck, spine, and hips should be in a straight line. While sitting, knees should be at a 90° angle. In order to achieve this ergonomic posture, you have to be able to adjust your desk, monitor, and/or keyboard to fit your body. Improving your posture reduced risk of lower back pain, neck pain, and wrist discomfort.
A sit stand desk is the best way to achieve proper ergonomic posture and have the flexibility to move when you need to. The best solution is an electric height adjustable desk because they’re easy to use, so you’re more likely to use it! Being able to adjust the height of the desk means you can align it so your elbows and wrists are at the right angle without reaching or bending. A good adjustable standing desk works for the full height range of individuals, from the shortest females to the tallest males, sitting and standing. Read The Facts About Standing Desks to learn more about how to choose the right desk and get the most out of it.
A sit stand desk is the best way to achieve proper ergonomic posture and have the flexibility to move when you need to.
If you’re not on the adjustable stand up desk bandwagon, an ergonomic keyboard tray can allow you to get your arms and wrists in the right position. By adjusting height, tilt, and rotation of the keyboard, you can achieve proper ergonomic positioning.
So you’ve got your arms in alignment, but what about your neck? An adjustable monitor arm mount can allow you to position the monitor so your neck is in a neutral position. The monitor should be arm’s distance away, with the top third of the monitor at eye level. This ensures that you’re never looking up to see your screen, which compresses your neck and leads to pain. Whenever you move and change position, like going from a sitting to standing position or vice versa, examine how your monitor is positioned and adjust it as needed.
With good ergonomic posture, your body will be in a better working position to avoid fatigue, but what about your eyes? If your work isn’t completely digital and you have to read printed documents, you’re going to need some light. A desktop task light is a great way to get light where you need it, increasing visual contrast and reduces eye strain. The best kind of desk lamp is dimmable, adjustable, shows true colors, and doesn’t get too hot, like an OLED or LED light. If you do most of your work on a computer, protect your eyes by looking away every 20 minutes and adjusting your screen’s brightness and color temperature to minimize harmful blue light.
Movement is good for our bodies and ergonomic office equipment can be powerful tools that allow us to move throughout the day. With sit stand desks, the goal is not to stand (or sit!) all day, movement is key. With businesses and employees putting a bigger emphasis on office ergonomics, we have to change the way we work. Starting with the right ergonomic office equipment, like an adjustable height desk, keyboard tray, monitor arm, and task light, and focusing on good posture and movement, you can work comfortably and productively all day.
Maintaining a healthy lifestyle is more about habits than effort. If everyday, you commit to a few healthy habits, you’ll be on the right track to a healthy life.
Health and wellness have a lot of meanings, but looking at health with a holistic approach means focusing not only on physical health, but emotional, social, and intellectual health, too.
Work Healthy: Since we spend most of our time at work, here are some tips to make your workday just a little bit healthier. Whether your company has a corporate wellness plan or not, you can practice workplace health on your own.
Water is not only something our bodies need, it can also make us feel better and give us some much-needed energy. Being sufficiently hydrated can fend off headaches and reduce fatigue. Try keeping a reusable water bottle on your desk and refilling it a few times a day. It can also be a great excuse to get up from your desk to hit up the water cooler.
Humans are not made to sit at a desk all day, so be sure to take plenty of short breaks throughout the day. Whether you walk down the hall or around the block, fitting movement into your day can keep you energized and boost your mood. It may seem counterintuitive, but these small breaks can increase productivity. Taking breaks can reduce stress and anxiety, too.
A sit stand desk is a great tool that allows you to move and adjust your working position throughout the day. Most people are sitting too much, and periodically standing while you work can help you get more movement in your day. The right height adjustable desk should allow you to sit with your feet flat and legs at 90° angle, your forearms resting on the desktop and elbows at a 90° angle. When standing, arms should remain in the same position and your spine, hips, and ankles should be in a straight, vertical line. The key to proper ergonomics is movement, so make use of your adjustable desk by change positions before fatigue hits. To learn more, check out this article about sit stand desks and ergonomics.
Most people are sitting too much, and periodically standing while you work can help you get more movement in your day.
The modern office is full of distractions. There are phones ringing, desktop notifications, and constant emails, which might all be making you stressed out. Minimize distracting notifications by putting your cell phone on “Do Not Disturb” mode or silent, and adjust your computer settings to disable any desktop notifications that are not urgent. This simple change will help with stress management and keep you focused on your top priorities.
Have you ever looked over at your co-worker to find them hunched over their laptop or slouched in front of their computer screen? Maintaining proper posture while you work can ensure you stay comfortable and reduce the risk of chronic injury to wrists, neck, and back. Bad posture often leads to lower back pain, neck pain, and wrist injury, and for some, multiple trips to the chiropractor. Sit up straight or reclined slightly, and make sure you’re not reaching or bending to do your work.
A brown bag lunch is not only a great way to save money, it can be much healthier than it’s fast food counterpart. Try bringing leftovers, a sandwich, fruit, or granola bar, whatever you enjoy that’s fairly easy for you to pack and eat on the go. There are tons of healthy lunch recipes out there for quick and easy work lunches. Added bonus, a packed lunch takes much less time to eat than driving to buy food, so you’ll have more time to yourself during your lunch break. You can also keep some healthy snacks that are shelf stable in your desk drawer for quick energy.
Try bringing leftovers, a sandwich, fruit, or granola bar, whatever you enjoy that’s fairly easy for you to pack and eat on the go.
Taking a mental break is just as important as taking a physical break. Next time you need a break from the seemingly endless list of work tasks and emails, read a good book! Try an interesting novel or whatever will help take your mind off your work. This kind of mental reset will actually help you be more productive and relieve stress. Just 6 minutes of reading can reduce stress levels by nearly 70%!
As we spend more and more of our time working on computers, our eyes are taking a hit. Eye strain, pain, and vision problems can result from staring at a screen for too long. Some people even experience burning eyes, watery eyes, itchy eyes, or sore eyes from too much uninterrupted screen time. To give your eyes a break, follow the 20-20-20 rule: look 20 feet away for 20 seconds every 20 minutes.
Social connections are a great way to boost happiness, better manage stress, and feel a sense of belonging. Whether you work with just a few people or a full building, take some time everyday to nurture your social network (in person!). Invite a co-worker to take a stroll, take a break to chat with someone down the hall, or ask someone what they did last weekend. Even casual work friendships are beneficial for your overall happiness and job satisfaction.
Finally, a healthy workday means it ends when you go home. Stressing about work when you’re not working will only take away from your personal or family time. Develop an end-of-day ritual that allows you to shut down and enjoy your evening without stress. Practice simple relaxation techniques like a 5-minute meditation or some stretching exercises to transition out of work mode. Ultimately, if you’re happy and stress-free, you’ll be a more valuable employee who produces higher quality work.