Page 60 - Occupational Health & Safety, September 2017

ERGONOMICS
your chair, use it to make frequent position changes.
■ Adjust the armrests so that your shoulders are relaxed with elbows and fore- arms supported.
Adjust your keyboard and mouse.
■ Pull up close to your keyboard. Ad- just the keyboard so the section you use most frequently is centered directly in front of your body.
■ Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
■ The tilt of your keyboard is depen- dent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your key- board away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
■ Place the mouse as close as possible to the keyboard. Placing it on a slightly inclined surface or using it on a mouse- bridge placed over the 10-keypad can help to bring it closer.
■ If you do not have a fully adjust- able keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get in a com- fortable position.
■ If you make adjustments to the chair, go back and recheck your relation- ship to the monitor.
Incorporating Movement
We have all heard that “sitting is the new smoking.” Prolonged workplace sitting time, regardless of the amount of exer- cise outside work, is a risk factor for sev- eral negative health outcomes. Studies have shown that prolonged sitting time is associated with premature death, heart dis- ease, diabetes, cancer and obesity. In con- trast, breaks in prolonged sitting time have been correlated with health benefits, such as lower waist circumference, body mass index (BMI), triglyceride levels, and blood glucose levels.5 By incorporating move- ment into the work day, employees can also reduce their risk of work-related musculo- skeletal disorders.
All of this to say, in addition to work- station setup, we must get up and MOVE. So how can we do this? Here are three key ways:
Sit-stand workstations are all the rage and are an important component to any
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