2
ARRANGING YOUR SPACE
If possible, arrange your tools around your desk so that you minimize the
distance you have to reach for them. Divide your workspace into three zones:
??
Primary work zone - the distance from elbow to hand.
??
Secondary work zone - within arm's reach. Use this zone to position those
items that you use frequently, but don't need all the time.
??
Reference zone - outside arm's reach. Use this zone for your least-often
used items.
Incorporate these tips into your space.
??
If you use a pointing device more than the keyboard, place the pointing
device in front of you and the keyboard slightly to one side.
??
Use a document holder to position papers, large books, or printouts.
??
Keep noise to a minimum. Locate your desk away from high-traffic areas.
??
Place reference materials at same height as and next to the monitor for easy
access.
COMPUTERS AND BODY FATIGUE
Computer users sometimes experience such discomfort as back pain, stiff neck
and shoulders, sore hands and wrists, or tried legs. Much of this discomfort can
be prevented because the symptoms often arise from pushing the body beyond
its natural limits.
In addition to improving the setup of your workspace, it's also important to
consider your lifestyle. Healthful food, exercis e, and rest can help improve your
health and comfort. Seek medical assistance for any persistent discomfort.
Minimize the following actions:
??
Sitting in awkward or twisted postures. Clear area under and around desk to
optimize your posture. Ensure reference materials storage does not require
excessive reaching or twisting. Place materials between knee and shoulder
height on shelves.
??
Maintaining the same posture for too long.
??
Reaching Frequently.
??
Using too much muscular effort, even for relatively easy tasks.
??
Pressing on the soft tissues of your body-for example, leaning against a hard
desk edge.
??
Performing repetitive tasks that require awkward body positions or forceful
exertions, without allowing the body a chance to recover.
MAINTAINING GOOD HABITS
When you're not typing, rest your arms and wrists on a palm rest, rather than on
a hard desk edge. Alternatively, move your keyboard well in from the edge of
the work surface so that you're not resting on the edge.
Performing different tasks gives your body a chance to recover while you keep
up your productivity. Alternate among several different tasks so that you don't
do the same task for long periods at a time.
Incorporate these tips into your lifestyle:
??
Let your arms fall relaxed at your sides to avoid shrugging.
??
Place hands above the keyboard, with elbows at 90 -degree angles.
??
Hold your wrists in a neutral, straight position to achieve greater comfort
while computing.
??
If your chair needs to be positioned high to accommodate a straight wrist
position, use a footrest to support your legs. Consider support for your
lower back.
??
Curl your fingers under slightly.
??
Use a light touch when pressing the keyboard keys and using a pointing
device.
??
Keep the mouse or other pointing device close to the keyboard to minimize
reaching from the shoulder.
??
Use short cuts. Learn as much as you can about your software programs to
help you minimize keystrokes and become more efficient at using your
computer.
COMPUTERS AND VISION
Use proper lighting and adjust your computer screen and paperwork
appropriately to help reduce eyestrain and fatigue.
When you work on a computer, the light level should be dimmer than when you
work with paper. If you work with both, choose relatively dim room lighting
plus an adjustable reading lamp that you can use for paperwork.
??
Position desk light away from the eyes and screen.
??
Remove sources of distracting reflective glare (paper, shiny posters, picture
frames) around the monitor.
??
Adjust brightness and contrast controls on your monitor.
??
Ensure that s creen is clean.
??
Place top of screen at eye level (lower for bifocal wearers).
??
Tip the monitor down to avoid reflecting ceiling lights.
??
Place the monitor 18 to 30 inches away from your eyes.
??
Place the monitor screen perpendicular to the window to reduce gla re.
??
Adjust or close window coverings to reduce glare.
??
Schedule eye examinations.
EXERCISES
Using a monitor, like other close work, places such demands on your eyes that it
is important to take brief (30-second to 2-minute) but frequent pauses
