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RISING WOMEN EXPERT
ADVICE...
I’ve heard people talk about computer ergonomics. What does that
mean, and should I be doing anything about it?
“Ergonomics” is the science of designing and positioning equipment to reduce
fatigue and increase productivity. Everyone who uses a computer, even for
short periods, should pay attention to ergonomics to help prevent headaches,
repetitive motion injuries, eyestrain and circulation problems.
Your eyes should be approximately level with the top third of your computer
screen, so that you look slightly down at the centre of the screen. Your
keyboard should be positioned so that when your fingers are on the keyboard,
your upper arms are hanging relaxed from your shoulders and in line with
your body (not reaching towards the keyboard), and your forearms are at a 90
degree angle to your upper arms. And, yes, you should sit up straight! When
typing, don’t let your wrists flex up or down. Use the same guidelines for
your mouse position.
Choose a chair with height adjustment and good lumbar support. First, adjust
the seat height to achieve the correct arm-to-keyboard position. Next, if
your hips and knees are not both at 90 degrees with your feet flat on the
floor, or if you feel pressure behind your knees, use a footrest to raise
your legs to the proper height. Finally, once your arms and legs are
correctly positioned, adjust your computer screen to the right height.
To prevent eyestrain, be sure that your monitor has crisp focus, and adjust
the brightness and contrast to comfortable levels. For conventional CRT
monitors, adjust the refresh rate above 70 Hz. Under 70 Hz, the subtle
flickering of the monitor is visible, and tiring, to most eyes. If you’re
not sure, turn your head and look at the outside edge of your screen you’ll
notice the flickering out of the corner of your eye.
Look away from your screen at least every fifteen minutes, focusing on
things at varying distances. Remember to blink too! As we concentrate on our
work, our blink rate decreases dramatically, causing dry, strained eyes.
Also, throughout the day, sip water (not coffee or pop) to stay hydrated.
Get up from your chair at least once every hour. Stand or walk, and stretch
your legs, neck, shoulders, arms and back. Correct positioning, regular
breaks, stretching and hydration will aid your circulation and
concentration, and help prevent injuries and eyestrain.
For more information on computer ergonomics, please contact Bright Ideas
Personalized Learning at
www.BrightIdeasWeb.biz |
