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Monitoring your health habits and exercise

The comfort and safety of working at your computer can be affected by your general state of health.
Studies have shown that a variety of health conditions may increase the risk of discomfort, muscle and
joint disorders, or injuries.

These preexisting conditions include:

●

Hereditary factors

●

Arthritis and other connective tissue disorders

●

Diabetes and other endocrine disorders

●

Thyroid conditions

●

Vascular disorders

●

Generally poor physical condition and dietary habits or injuries, traumas, and musculoskeletal
disorders

●

Excessive weight

●

Stress

●

Smoking

●

Pregnancy, menopause, and other conditions affecting hormone levels and water retention

●

Advancing age

Monitoring personal tolerance levels and limits

Different users of computers have different levels of tolerance for intensive work over a long period.
Monitor your personal tolerance levels and avoid regularly exceeding them.

If any of the listed health conditions apply to you, it is particularly important to know and monitor your
personal limits.

Cultivating health and fitness

Additionally, your overall health and tolerance for the rigors of work typically can be improved by avoiding
adverse health conditions and by exercising regularly to improve and maintain your physical fitness.

34

Chapter 4   Working in comfort

Содержание MP4

Страница 1: ...Safety Comfort Guide User Guide ...

Страница 2: ...products and services are set forth in the express warranty statements accompanying such products and services Nothing herein should be construed as constituting an additional warranty HP shall not be liable for technical or editorial errors or omissions contained herein Third Edition November 2007 First Edition May 2007 Document Part Number 417893 003 ...

Страница 3: ...bes proper workstation setup posture and health and work habits for computer users In addition this guide contains electrical and mechanical safety information applicable to all HP products Also available at http www hp com ergo iii ...

Страница 4: ...iv Introduction ...

Страница 5: ...rning or tingling Soreness aching or tenderness Pain throbbing or swelling Tightness or stiffness Weakness or coldness Symptoms may be felt during typing while using a mouse or at other times when no work with the hands is being performed including during the night when these symptoms might awaken you If you experience these symptoms or any other persistent or recurring pain or discomfort that you...

Страница 6: ...vi WARNING ...

Страница 7: ...g room 9 Back 10 Getting comfortable 11 Shoulders and elbows 12 Forearms wrists and hands 13 Do not anchor your wrists 14 Eyes 15 3 Arranging your work area Monitor 16 Positioning the monitor 17 Adjusting the monitor height 17 Tilting the monitor 17 Adjusting monitor height for bifocal trifocal and progressive addition lens users 17 Eliminating glare and reflections on your monitor 18 Keyboard and...

Страница 8: ...your tasks 33 Take breaks 33 Vary your tasks 33 Reduce sources of stress 33 Breathe deeply 33 Monitoring your health habits and exercise 34 Monitoring personal tolerance levels and limits 34 Cultivating health and fitness 34 5 Organizing your adjustments From the ground up 36 From the top down 37 6 Your safety comfort checklist Seated position 38 Shoulders arms wrists and hands 39 Eyes 40 Typing s...

Страница 9: ...etwork products 53 Safety interlocks and enclosures 53 Accessories and options 53 Products with casters 53 Floor standing products 53 Rack mountable products 53 Precautions for products with hot pluggable power supplies 55 Precautions for products with external television antenna connectors 56 Compatibility 56 External television antenna grounding 56 Lightning protection 56 Power lines 56 Antenna ...

Страница 10: ...x ...

Страница 11: ...s Guide double check your postures and habits using Your safety comfort checklist on page 38 Important choices Whether you are an adult sharing a computer at work or a student sharing a computer at school or at home each time you sit down adjust the environment to your needs Adjust the tilt of your monitor use a box as a footrest a blanket on the seat to raise your chair height whatever you need t...

Страница 12: ...ion for safety comfort Many factors in our work environment determine whether we work efficiently and in a manner that promotes good health and safety By considering acting on and periodically reevaluating the recommendations in this Guide it is possible to create a safer more comfortable healthful and efficient work environment Students and teachers The recommendations in this Guide apply to stud...

Страница 13: ...is Guide and when working at your computer frequently adjust within this zone Move Vary your tasks so that you can move around avoid sitting in one posture all day Perform tasks that require walking Relax Build positive relationships at work and home Relax and strive to reduce sources of stress Stay aware of physical tension such as clenching your muscles and shrugging your shoulders Take frequent...

Страница 14: ... to relieve it Remember Exercise regularly and maintain general fitness this will help your body withstand the rigors of sedentary work Respect any medical conditions you may have or other known health factors Adjust your work habits to accommodate them 4 Chapter 1 Promoting a safe and comfortable work environment ...

Страница 15: ...ot sit in one fixed posture all day Avoid slouching forward Be sure not to lean back too far TIP That afternoon slump Pay particular attention to adjusting your posture in the afternoon when you may tend to get fatigued Vary your posture A range of positions 5 ...

Страница 16: ...t zone change postures often throughout the day Take frequent short breaks stand up carefully stretch or walk around Frequently switch to brief tasks that require getting up such as retrieving output from a printer filing paperwork or consulting a colleague down the hall If your furniture offers a wide range of adjustments you might find it comfortable to switch back and forth between sitting and ...

Страница 17: ... you make various adjustments to your body position and work area may vary depending on the adjustability of your furniture For tips on how to order your adjustments refer to the Organizing your adjustments on page 35 section A range of positions 7 ...

Страница 18: ... positions throughout the day Make sure your feet can rest solidly and comfortably on the floor while sitting Use an adjustable work surface and chair that allow your feet to rest firmly on the floor or use a footrest If you use a footrest be sure it is wide enough to accommodate different leg positions within your comfort zone RIGHT Rest your feet firmly on the floor or a footrest WRONG Do not da...

Страница 19: ...pace under your work surface for your knees and legs Avoid concentrated pressure points along the underside of your thigh near the knee and the back side of your lower leg Stretch your legs and vary your leg posture throughout the day Feet knees and legs 9 ...

Страница 20: ...s then adjust the chair frequently Use your chair to fully support your body Distribute your weight evenly and use the entire seat and backrest to support your body If your chair has adjustable low back support match the contours of the chair s backrest to the natural curve of your lower spine RIGHT Distribute your weight evenly and use the entire seat and backrest to support your body WRONG Do no...

Страница 21: ...Getting comfortable Always make sure your lower back is well supported Make sure it feels comfortable in the position in which you are working Back 11 ...

Страница 22: ...uld be placed comfortably in relation to your keyboard height Position your elbows in a zone that is near the height of your keyboard s home row the row that includes the letter L Some find it most comfortable to position their elbows slightly above the height of the home row and to set the keyboard slope to the lowest most flat position RIGHT Turn your chair to the side to help determine if your ...

Страница 23: ...ard While typing or using a pointing device keep your forearms wrists and hands in their neutral comfort zone You are the best judge of what feels comfortable to you One way to find your comfort zone is to completely relax your arms wrists and hands at your sides and notice how they are positioned When you lift them up to type hold them at or near these same relative positions their neutral comfor...

Страница 24: ...r thighs or a palm rest sometimes called a wrist rest Resting your palms while typing may be harmful because it can cause you to bend and hold your wrists and fingers back It can also apply pressure to the underside of your wrists A palm rest is designed to provide support during pauses when you are not typing such as when you are reading from the screen 14 Chapter 2 Finding your comfort zone ...

Страница 25: ...ollowing recommendations Resting your eyes Give your eyes frequent breaks Periodically look away from the monitor and focus at a distant point This may also be a good time to stretch breathe deeply and relax Cleaning your monitor and glasses Keep your display screen and your glasses or contact lenses clean If you use a glare reduction filter clean it according to the manufacturer s directions Havi...

Страница 26: ...eclining or upright posture or some posture in between Remember to adjust your monitor s height and tilt each time your eye height changes as you move through your comfort zone Adjusting brightness and contrast Reduce the potential for eye discomfort by using brightness and contrast controls on your monitor to improve the quality of text and graphics Eliminating glare Try positioning your monitor ...

Страница 27: ... monitor on top of the system unit If this places the monitor too high you may want to move the monitor to the desktop On the other hand if the monitor sits on your work surface and you feel any discomfort in your neck or upper back the monitor may be too low In that case try using a block book or monitor stand to raise the monitor Tilting the monitor Tilt the monitor so that it faces your eyes In...

Страница 28: ...actions Move your monitor to a place where glare and bright reflections are eliminated Turn off or reduce ceiling lights and use task lighting one or more adjustable lamps to illuminate your work If you cannot control the ceiling lights try positioning your monitor between rows of lights instead of directly beneath a row of lights Attach a glare reduction filter to your monitor Place a visor on yo...

Страница 29: ...and elbows on page 12 section Adjust your keyboard slope so that your forearms wrists and hands are in their neutral comfort zone Some find it most comfortable to set the keyboard slope to the lowest most flat position and to position their elbows slightly above the height of home row Aligning the mouse and keyboard When using a mouse or detached trackball position the device immediately to the ri...

Страница 30: ... a keyboard tray make sure it is wide enough to accommodate your pointing device such as a mouse or trackball Otherwise you will probably place the mouse on your desktop higher and farther away than the keyboard This will lead you to stretch forward repeatedly and uncomfortably to reach the mouse 20 Chapter 3 Arranging your work area ...

Страница 31: ...ing If your work surface is deep enough you also may find it comfortable to use your work surface as a support area with your keyboard and monitor moved back to create a comfortable space for your forearms Chair or work surface forearm support is properly adjusted for typing when your shoulders are relaxed each forearm is evenly supported and is still free to move while typing and your wrists are ...

Страница 32: ...omfort of your neck shoulders elbows arms and wrists be your guide Using a palm rest A palm rest sometimes called a wrist rest is designed to provide support during pauses not during typing or pointing While typing or while using a pointing device keep your wrists free to move and not anchored or resting on a palm rest the work surface or your thighs Resting your palms while typing may be harmful ...

Страница 33: ...ider a different type of work setup WRONG Do not arrange your work area in a way that causes you to repeatedly strain forward to see and reach frequently used items such as books papers or a phone Using a document holder If you use a document holder position it near the monitor at the same distance height and angle as the monitor Positioning the holder in this way can increase your neck comfort as...

Страница 34: ...he phone especially for long periods of time Cradling your phone between your ear and shoulder may lead to neck shoulder and back discomfort If you use your phone a lot try using a headset or positioning your phone so you pick it up with your non dominant hand This frees your dominant hand for note taking When not in use place the phone within easy reach RIGHT Use a headset to free your hands and ...

Страница 35: ...Phone 25 ...

Страница 36: ... or to lift your notebook computer with a book or block while using an external keyboard and pointing device These options give you a wider range of viewing distance and height options which is especially important when working on your notebook computer for long periods of time The following strategies are intended to help you maintain comfort when using a notebook computer On the road In a hotel ...

Страница 37: ...rugs or clothing to block airflow Also do not allow the AC adapter to contact the skin or a soft surface such as pillows or rugs or clothing during operation The computer and the AC adapter comply with the user accessible surface temperature limits defined by the International Standard for Safety of Information Technology Equipment IEC 60950 Being inventive Use pillows blankets towels books and bl...

Страница 38: ... your fingers and hands Avoid keeping any unnecessary tension in your thumbs and fingers Observe whether you have a heavy touch or a light touch while typing Use the minimum amount of force needed to depress the keys RIGHT Relax all of your fingers while typing and pointing notice and release excess tension This sounds simple but it may take repeated effort and attention to turn this into a good h...

Страница 39: ...s that are not near your keyboard s home row move your whole arm avoid overstretching your fingers When pressing two keys simultaneously such as Ctrl C or Alt F use two hands instead of contorting your hand and fingers to reach both keys Typing style 29 ...

Страница 40: ... fingers Switch hands To give your hand a break you may choose to control your mouse or trackball with the opposite hand for awhile Use your whole arm and shoulder to move the mouse not just your wrist Do not rest or anchor your wrist while using your pointing device keep your wrist arm and shoulder free to move RIGHT Keep your wrist in a comfortable neutral position and your pointing device align...

Страница 41: ... you use a pointing device with your left hand the software control panel will allow you to switch the button assignments for maximum comfort Clean frequently Dirt can affect the performance of your pointing device make pointing more difficult Remember to clean your mouse or trackball frequently An optical mouse or trackball has no moving parts on the underside so it may not require cleaning as fr...

Страница 42: ...as a sofa bed or your favorite lounge chair you can still experience discomfort by sitting in an awkward position or in one position for too long Be aware of your forearms wrists and hands When working with a keyboard on your lap sofa or bed be especially attentive to keeping your forearms wrists and hands in their neutral comfort zone Avoid markedly bending your wrists up down in or out to the si...

Страница 43: ...more than fewer longer breaks If you find that you forget to take breaks use a timer or specialized software Several software tools are available that remind you to take breaks at intervals you specify During your breaks stand up and stretch especially any muscles and joints you may have held in an extended static posture while using the computer Vary your tasks Examine your work habits and the ty...

Страница 44: ...ders Excessive weight Stress Smoking Pregnancy menopause and other conditions affecting hormone levels and water retention Advancing age Monitoring personal tolerance levels and limits Different users of computers have different levels of tolerance for intensive work over a long period Monitor your personal tolerance levels and avoid regularly exceeding them If any of the listed health conditions ...

Страница 45: ... your back Elevate the keyboard or display Provide armrests if you are working on a couch or bed Provide padding wherever needed The order in which you follow the advice in the previous sections depends on the adjustability of your work surface If your work surface height adjusts then systematically adjust yourself and your computer from the ground up If you have a fixed desk or table systematical...

Страница 46: ...hould be in a comfortable neutral position 5 Pointing device should be placed to the immediate left or right of your keyboard 6 Optional forearm support shoulders should be relaxed and forearms evenly supported 7 Monitor distance height and angle should allow your head to be balanced comfortably over your shoulders 8 Document holder phone and reference materials frequently used items should be wit...

Страница 47: ...rom the top down 1 Seat height elbow height should be near your keyboard s home row 2 Footrest if you need one 3 Support your back 4 Follow steps 2 through 8 in the previous section From the top down 37 ...

Страница 48: ...se your comfort and reduce potential safety risks use this checklist to help you evaluate your work posture and habits Seated position Have you found a range of seated postures that are most comfortable for you Are you changing postures within your comfort zone throughout the day especially in the afternoon Are your feet firmly planted Are the undersides of your thighs near your knees free of pres...

Страница 49: ... in a comfortable neutral position Are your elbows in a zone that is near the height of your keyboard s home row Do you avoid resting your hands and wrists while typing or pointing Do you avoid resting your hands and wrists on sharp edges Do you avoid cradling the phone between your ear and shoulder Are items you use frequently such as your phone and reference materials easy to reach Shoulders arm...

Страница 50: ...e specialist Do you blink enough If you wear bifocals trifocals or progressive addition lenses do you avoid tilting your head back to see the monitor Have you considered having glasses prescribed that are specially suited for working with a computer monitor to avoid awkward postures 40 Chapter 6 Your safety comfort checklist ...

Страница 51: ...t a touch typist have you been taking typing lessons Are you training your fingers to relax when you find them tense including those not touching the keys and pointing device as well as those actively typing and pointing Do you use your whole arm to reach for keys not located near the home row Typing style 41 ...

Страница 52: ...omfortable neutral position If you are using a mouse or detached trackball is it placed to the immediate right left or directly in front of your keyboard If you are using a pointing device are you holding it loosely with a relaxed hand Do you let go of your pointing device when you are not using it Are you using a light touch when you click the buttons on your pointing device trackball touchpad or...

Страница 53: ...u eliminated glare and bright reflections on your monitor without compromising your posture Is your monitor s entire viewing area located just below your eye height Is your monitor tilted so your face and the monitor are parallel Have you adjusted the brightness and contrast controls to improve the quality of text and graphics Is your document holder positioned near the monitor at the same distanc...

Страница 54: ...t related injuries or of overheating the computer do not place the computer directly on your lap or obstruct the computer air vents Use the computer only on a hard flat surface Do not allow another hard surface such as an adjoining optional printer or a soft surface such as pillows or rugs or clothing to block airflow Also do not allow the AC adapter to contact the skin or a soft surface such as p...

Страница 55: ... inventory of the stress in your life and change what is within your control to change If you experience any symptoms that you think may relate to your using a computer whether you experience them during work or at other times have you consulted a doctor and if available your company s health and safety department General prevention 45 ...

Страница 56: ... computer work environment HP products are designed and tested to meet IEC 60950 the Standard for the Safety of Information Technology Equipment This is the International Electrotechnical Commission s safety standard covering the type of equipment that HP manufactures This also covers the national implementation of IEC 60950 based safety standards around the world This section provides information...

Страница 57: ...the risk of personal injury to both the computer user and the service partner These standards reduce the risk of injury from the following hazards Electric shock Hazardous voltage levels contained in parts of the product Fire Overloads temperature material flammability Mechanical Sharp edges moving parts instability Energy Circuits with high energy levels 240 volt amperes or potential as burn haza...

Страница 58: ...se stated in the product information Do not use HP products in areas classified as hazardous locations Such areas include patient care areas of medical and dental facilities oxygen laden environments or industrial facilities Contact your local electrical authority governing building construction maintenance or safety for more information regarding the installation of any product For more informati...

Страница 59: ... use the product on an unstable table cart stand tripod or bracket The product may fall causing serious bodily injury and serious damage to the product Use only with a table cart stand tripod or bracket recommended by HP or sold with the product Ventilation Slots and openings in the product are provided for ventilation and should never be blocked or covered since these ensure reliable operation of...

Страница 60: ...rchase a power cord that is approved for use in your country The power cord must be properly rated for the product and for the voltage and current marked on the product s electrical ratings label The voltage and current rating of the cord should be greater than the voltage and current rating marked on the product In addition the diameter of the wire must be a minimum of 0 75 mm2 18AWG and the cord...

Страница 61: ...posure to radiant heat sources Replacement parts When replacement parts are required be sure the service partner uses replacement parts specified by HP Safety check Upon completion of any service or repairs to the product have your service partner perform any safety checks required by the repair procedure or by local codes to determine that the product is in proper operating condition Options and ...

Страница 62: ...the AC adapter to contact the skin or a soft surface such as pillows or rugs or clothing during operation The computer and the AC adapter comply with the user accessible surface temperature limits defined by the International Standard for Safety of Information Technology Equipment IEC 60950 Monitor support cover Do not place a monitor with an unstable base or a monitor heavier than the marked weig...

Страница 63: ...roducts provided with casters should be moved with care Quick stops excessive force and uneven surfaces may cause the product to overturn Floor standing products Be sure the bottom stabilizers on the equipment are installed and fully extended Ensure that the equipment is properly stabilized and supported before installing options and cards Rack mountable products Because the rack allows you to sta...

Страница 64: ...as the moving weight may damage the supporting rails Do not overload the AC supply branch circuit that provides power to the rack The total rack load should not exceed 80 of the branch circuit rating 54 Chapter 7 Electrical and mechanical safety information ...

Страница 65: ...pplies Install the power supply before connecting the power cord to the power supply Unplug the power cord before removing the power supply from the server If the system has multiple sources of power disconnect power from the system by unplugging all power cords from the power supplies Precautions for products with hot pluggable power supplies 55 ...

Страница 66: ...ntenna discharge unit connection to grounding electrodes and requirements for the grounding electrode Lightning protection To protect your HP product during a lightning storm or when it will be unattended and unused for long periods of time unplug the product from the electrical outlet and disconnect the antenna or cable system This prevents damage to the product due to lightning and power line su...

Страница 67: ...ding Electrode System NEC Art 250 Part H 3 Ground Clamps 4 Grounding Conductors NEC Section 810 21 5 Antenna Discharge Unit NEC Section 810 20 6 Ground Clamp 7 Antenna Lead in Wire Precautions for products with external television antenna connectors 57 ...

Страница 68: ...orm There may be a remote risk of electric shock from lightning Never connect or use a modem or telephone in a wet location Do not plug a modem or telephone cable into the Network Interface Card NIC receptacle Disconnect the modem cable before opening a product enclosure touching or installing internal components or touching an uninsulated modem jack Do not use a telephone line to report a gas lea...

Страница 69: ...t WARNING Do not operate controls make adjustments or perform procedures to a laser device other than those specified in the operators manual or in the laser device installation guide Allow only service partners to repair the laser equipment Compliance with CDRH regulations The Center for Devices and Radiological Health CDRH of the U S Food and Drug Administration implemented regulations for laser...

Страница 70: ...avoid risk of injury from electric shock do not open this enclosure An RJ 45 receptacle marked with this symbol indicates a Network Interface Connection NIC WARNING To avoid risk of electric shock fire or damage to the equipment do not plug telephone or telecommunications connectors into this receptacle This symbol indicates the presence of a hot surface or component Touching this surface could re...

Страница 71: ...that can cause cuts or other bodily injury WARNING To prevent cuts or other bodily injury do not contact sharp edge or object These symbols indicate the presence of mechanical parts that can result in pinching crushing or other bodily injury WARNING To avoid risk of bodily injury keep away from moving parts This symbol indicates the presence of a potential tip over hazard that can result in bodily...

Страница 72: ...ca CA 90406 1369 http www hfes org International Electrotechnical Commission IEC Central Secretariat 3 rue de Varembé P O Box 131 CH1211 GENEVA 20 Switzerland http www iec ch International Organization for Standardization ISO Central Secretariat 1 rue de Varembé Case postale 56 CH 1211 GENEVA 20 Switzerland http www iso ch National Institute for Occupational Safety and Health NIOSH NIOSH Publicati...

Страница 73: ...fety and Health Administration OSHA Publications Office U S Department of Labor 200 Constitution Ave NW Room N3101 Washington DC 20210 http www osha gov TCO Development Linnégatan 14 SE 114 94 Stockholm Sweden http www tcodevelopment com 63 ...

Страница 74: ...ection 15 F feet 8 fire 47 fitness 34 forearm supports 21 forearms 13 21 G general prevention 45 glare 16 18 glasses adjusting monitor height 17 cleaning 15 ground clamp 57 H handheld 13 hands 13 39 headset 24 health conditions 34 health habits 34 heat 47 51 hot surfaces 51 I installation 48 internal battery 50 K keyboard height 19 on sofa or bed 32 positioning 19 slope 19 keyboard tray 20 knees 8...

Страница 75: ...rts 51 S safety iii 46 safety check 51 safety interlocks 53 seated position 38 server enclosure 53 server rack 53 servicing equipment 49 shoulder cradle 24 shoulder rest 24 shoulders 12 39 sitting 8 10 38 split keyboard 13 stylus 13 symbols on equipment 60 T taking breaks 33 telecommunications 58 television antenna 56 thumb keyboard 13 tilting monitor 16 17 trackball 30 transporting computer 27 tr...

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