Everyone is working under different circumstances, but we all want to be as productive as we can. Some of you might be working from home at a designated workstation or sharing your space with others. But whatever your situation, here are some home office tips from ergonomic experts on how to improve your workspace. By being creative and using items around the house for exercise, you can be sure to keep your body moving and your mind sharp.
Posture
Exercise may also help prevent repetitive strain injuries that may occur while spending countless hours at your home office work station. One of the most important things you can do while setting up your home office is to create distance between your work and personal life. Have your own special workspace that is used exclusively (or mostly) for work. If you have a higher cafe-style kitchen table, you need to use a chair that allows you to sit higher while working. In that case, you may also need a small box or stack of books to place your feet upon to keep your hips and knees in an optimum position while working.
Improve core strength
These mats are made up of ergonomically, cushy material that provides standing support while taking stress and fatigue off of your legs and spine. In 2017, a group of researchers found that standing for 6 hours per day rather than sitting has some benefits including losing weight and preventing weight gain. Active sitting, which is also called “dynamic sitting” involves activating some of your muscles while you seemingly sit in a rather static position in your office space. Look into chairs that have full back support, particularly for the lower back.
And don’t hesitate to contact your employer or health professional with any questions or concerns. Until next time, keep those work-from-home postures comfortable, and stay safe. In fact, a UCLA study found that poor ergonomics could cause a 13% drop in productivity due to discomfort and distractions. When you’re comfortable, you’re more focused and engaged, which is vital in a remote work setting. Ergonomics plays an essential role in creating a comfortable and efficient workspace, especially when you’re working from home. By designing an ergonomic workspace, you can notably reduce the risk of eye strain and musculoskeletal disorders.
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That way your keyboard and monitor can be separate from one another, allowing you greater flexibility. If you do not have a desk, you may consider purchasing a small one. Although the number one benefit of cardio fitness is improved heart health, cardio regimens of up to 150 minutes per week can provide even more benefits. Balancing the demands of home and work in one location is rough, and people with previous mental health issues are at even more risk. Desk exercise equipment can be an actual part of the workspace so that you can work out while continuing your office work.
- Your computer keyboard should be directly in front of you and in line with your arms and wrists.
- These benefits include increased energy, weight loss, better sex life, muscle toning, increased bone density, stronger lung capacity, and reduced stress/anxiety.
- Find a working height so that your elbows naturally fall flush with your table/desk height.
- This will promote better wrist alignment rather than impingement or carpal tunnel stress.
Working from home leaves you without access to the ergonomic features and support available in the office. This can lead to poor postures, musculoskeletal injuries, eye strain, fatigue, stress, and reduced productivity. Positioning your monitor at eye level helps maintain proper posture, allowing your neck and back to align correctly. This simple adjustment can prevent discomfort and work-related injuries, which can lead to a decrease in productivity. In an effort to stem the number of coronavirus infections, millions of Americans work from home ergonomics are now working from home, transforming kitchen tables and bedrooms into temporary home offices. Many are working under less-than-ideal ergonomic conditions—a kitchen chair that’s too low, a table that’s too high.
You can especially feel the workout tension in your legs, hips, and core as you attempt to balance the board to keep yourself upright. We are only making a few suggestions so that you can get a sense of the possible directions you can move in regards to your office exercise plan. Saddles stools allow your hip and knee angles to open up as if you were straddling a horse, this promotes healthy blood circulation. The sooner you address the small pain, the quicker you can avoid intolerable pain that just gets more difficult to fix. You could also go get a glass of water that you purposefully left in another room or take phone calls while standing.