Introduction to Programming Department of Computer Science and Information Systems Lecturer: Steve Maybank sjmaybank@dcs.bbk.ac.uk Spring 2019 Week 2a: Safe Operation of Computing Equipment Birkbeck College, U. London

Working Posture Sit back and move chair close to the desk. Maintain contact between your back and the seat back to support the inward curve of the lumbar spine. Tilt the seat forward 5°-15°to keep the knees lower than the hips. Do not perch on the front of your seat. Move the keyboard close to the front of the desk. Avoid incorrect slouching in which the pelvis rotates backwards. The inward curve in the lumbar spine is lost and the lumbar discs are strained. http://www.posturite.co.uk/posture-learning-resources/art-of-sitting

Slouch Do not slide the hips forward as this will Release the seat and back of the chair and lean back supported by the chair. Ensure that the hips are pushed back and the chair back follows the lumbar spine. Do not slide the hips forward as this will prevent the natural inward curve of the lumbar spine. Keep the angle of the chair back within 90°to retain the curve of the lumbar spine.

Birkbeck College, U. London Sitting at a PC http://www.freelancewritingtips.com/20-helpful-tools-to-jumpstart-your-freelance-writing-career/ Birkbeck College, U. London

Birkbeck College, U. London Posture Lower back: supported by the chair back Forearms: horizontal Head: up and balanced with the screen at eye level Wrists: straight, in line with the forearms Do not rest wrists on the edge of the desk or bend the hands up at the wrists http://www.bbk.ac.uk/so/safety/DSE2 Birkbeck College, U. London

Birkbeck College, U. London Equipment Chair: sit well back with the lower back supported Footrest: if the feet do not rest on the floor Screen: at arm’s length with the top at eye level Keyboard: near to the edge of the desk Mouse: near to the keyboard Document holder: place near to the screen and at the same height and angle http://www.bbk.ac.uk/so/safety/DSE2 Birkbeck College, U. London

Birkbeck College, U. London Lighting Avoid windows or lights in line with the screen Avoid reflections from the screen Sit sideways to windows Glare on monitors Prevent source of glare from reaching monitor, (i.e. use opaque vertical blinds, use glare screens). Place monitor at right angles to windows. Use LCD monitors. Birkbeck College, U. London

Birkbeck College, U. London Movement Avoid sitting in the same position and staring at the screen for long periods Vary the activity at the desk Get up and move around every hour or so Sitting in the same position and staring at the screen for long periods is undesirable so if your time at the keyboard is not interrupted naturally by phone calls, discussions with colleagues etc, plan to break the work up with other work activities which do not involve similar movements of the arms and wrists and preferably require some walking about. Drink some water.  There is no set legal length for such breaks. 5-10 minutes each hour is often mentioned but just how long and how frequently depends on the person and the task.  Little and often is best. Some staff use the free software from  http://www.workrave.org/ to remind themselves to take a break.  Whatever, make sure you give your eyes, muscles and joints that needed break from sitting, staring, typing and clicking.   'Don't wait until you ache.'    Birkbeck College, U. London

Birkbeck College, U. London Laptops Poor ergonomics because screen and keyboard are close together Where possible, use a laptop stand and a desk Do not lean forward with the head Forearms parallel to the desk Screen at about arms length Feet flat on floor https://www.posturite.co.uk/help-advice/learning-resources/ laptop-workstation-setup Birkbeck College, U. London

Birkbeck College, U. London References http://www.dcs.bbk.ac.uk/dcswiki/index.php/VDU_Advice http://www.umassd.edu/media/umassdartmouth/environmentalhealthandsafety/ergonomicschecklist.pdf http://www.bbk.ac.uk/so/safety/DSE2 Birkbeck College, U. London