1. 1010EEPP OFFICE AND COMPUTER ERGONOMICS 1

2. WHAT DO ERGONOMIC IMPROVEMENTS MEAN TO YOU ? 2 Office Ergonomics Each person is different with different body shapes, heights, and reach capabilities. In short, since we can't change most of our physical characteristics, the work environment must adjust to us. This is the basis of Office Ergonomics.

3. COMPONENTS OF THE ERGONOMICALLY CORRECT COMPUTER STATION 3 Adjustment period after ergonomic improvements are implemented 10-20 days for your muscles to become comfortable with changes in your work station SAFETY AND INJURY PREVENTION The goal is SAFETY AND INJURY PREVENTION

4. 4 Some of the specific things that can be done to improve comfort, productivity, and the overall health of people who work at computer workstations: Placement of an anti- glare device on your monitor

5. 5 Placing the monitor at a comfortable/correct eye height Using a paper holder to reduce neck movement Selecting an ergonomic keyboard Using a wrist support with your keyboard Using a wrist support with your mouse pad

6. 6 Properly aligning your body to your keyboard/work Ensuring that your elbows are level with your keyboard Using a fully adjustable work surface Using a fully adjustable task chair

7. 7 Using a tactile, comfortable floor surface under your chair Using a footstool to support your lower back/legs Proper usage of task lighting for fine work Proper usage of indirect lighting in your work area

8. 8 Proper usage of natural lighting in your work area Arranging work to diminish the glare caused by natural light The use of adjustable shelves to place frequently used items Adjusting shelves to a height no lower than knees

9. 9 Adjusting shelves to a height no higher than shoulders Using work dividers to reduce interoffice noise Procuring headsets versus shoulder-use phones Providing ample room in your work area for chair movement

10. BREAKS AND PERSONAL EXERCISE 10 For the purpose of Office Ergonomics, we separate breaks into two different categories Active breaks Should be taken at least every 30 minutes, especially for those who perform more than 2-3 hours of keyboarding a day Getting up and walking and stretching periodically Micro breaks Should occur more often than an Active break Occurs when you stop keyboarding to do other things

11. LIFESTYLE CHANGES AND IMPROVEMENTS 11 Body Strengthening and Exercise Stretching and strengthening active muscles promotes relaxation Important for prevention of MSD symptoms Diet and Personal Habits Cut down on stimulants like coffee, sweets, nicotine Spread healthy snacks and water intake throughout the day Keep water at your desk for micro/mini breaks

12. 12 First symptom of dehydration is fatigue, not thirst Fruit and vegetable snacks prevent mid- morning and mid- afternoon blood sugar drops. Dips affect alertness, mood, productivity, and decision-making