Healthy_Computing_Employee_Reference_Guide.pdf

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An employee's guide to healthy computing
How to improve your workspace
Most business people spend the majority of their day working on a computer. This guide is designed to help you be more
comfortable and productive while using your notebook, desktop, or tablet PC by creating a workspace that takes important
ergonomic design principles into consideration.
One decision you may want to pay some attention to is the type of input devices you use. When you consider the fact that
the average user has their hands on a mouse or keyboard for more than six hours a day, properly designed products are more
important than ever. Microsoft
®
designs tools such as ergonomic mice and keyboards that can help you spend time at your
computer comfortably, for long periods of time.
Setting up your desktop
When working at your desk it is important to avoid awkward postures and to position your body correctly. This can improve your
overall comfort and productivity. Here are some tips you can use to properly set up an ergonomic workstation.
Proper desktop position
Neutral head position
Shoulders relaxed
and back straight
Elbows close to body
at a 90º-100º angle
Support for natural back
arch
Hip angle 90º-100º
Top of monitor level
with eyes
Monitor about an arm’s
length away
Wrists in straight line
with forearm
Knee angle 90º-100º
Chair adjusted so feet are flat
on ground (or use a footrest)
Here are some other tips to remember:
1.
2.
3.
4.
5.
Take frequent breaks.
Stand up and stretch, walk around, or at least change the type of task you are working on, say from
typing to reading.
Use software and hardware features
like fast scrolling and keyboard shortcuts
to work more efficiently.
Avoid glare
by placing your monitor away from light sources that produce glare, or window blinds to control light levels.
Ideally the monitor should be 90° from the light source, such as a window.
Keep your wrists in line with your forearms
and not bent upwards, downwards or to one side or the other.
Do not use wrist rest areas
while typing. These are for resting on when you are not typing.
How to set up your laptop workspace
Laptop technology was not designed to replace the existing PC workstation, but today many computer users use laptops as an
alternative to a desktop computer. When used daily in place of a desktop, laptops can increase your risk of developing repetitive strain
injuries or can make existing symptoms worse.
One key reason is that because the keyboard is attached to the screen it’s not positioned at eye level. As a result, you have to either
place the screen too close to your eyes or stretch your arms to reach the keyboard.
The use of a separate keyboard and mouse
can be the key
to improving the comfort of your workspace while using a laptop. Even while traveling, it’s a good idea to use an
ergonomically designed travel keyboard to promote a more natural body posture.
Here are some other solutions to minimize the risks associated with laptop usage:
More tips:
Screen at eye level
1. Use a pillow,
pad, or even folded towels to raise your
chair high enough so that your elbows are level or
slightly higher than the keyboard.
2. Bring a power cable
so you can increase the
brightness until it’s comfortable to reduce eye strain
and prevent the tendency to lean forward.
3. Be sure to carry your laptop
and accessories in a bag
that has a wide, padded strap to distribute the weight
comfortably.
Sit up straight
Use a laptop stand
Support
lower back
Work on a
stable base
Improper laptop position
Here are a few things to avoid if a proper chair, desk, or external
input devices are not available to you while on the road.
•
•
•
•
•
•
Shoulder hunched
No back support
Bent legs can cut off circulation
Limbs not at 90º-100º angles
Head and chin tilted beyond a neutral position
Screen below natural eye level
Need more information?
For more information on the importance of ergonomics in the workplace, visit:
www.Healthy-Computing.com
To find information on
Microsoft ergonomically designed devices visit:
•
Keyboards -
http://www.microsoft.com/hardware/en-us/ergonomic-keyboards
•
Mice -
http://www.microsoft.com/hardware/en-us/mice

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