Ergonomically Correct Workstation9.pdf

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step minute walk calories adjust make work Nicholas Street Ste
About Global Documents

Global Documents provides you with documents from around the globe on a variety of topics for your enjoyment.
step minute walk calories adjust make work Nicholas Street Ste
Do you use a computer on the job? Two-thirds of our country would answer “yes” to 
this question. In today’s high-tech work environment you must not only know how 
to use technology, but you should also know how to design your workstation to avoid 
injury. Ergonomics is the science of office equipment design that enables you to work 
with less pain and tiredness. These small changes will allow you to accomplish your 
tasks throughout the day. Sometimes people who have been in the workforce for a 
number of years develop motion or joint injuries. These injuries result from doing the 
same thing again and again or sitting and using a computer on a daily basis. 
Making Your Workstation Work For You
The best workstation is one that allows your body to be in a neutral position. This 
posture allows your joints to naturally align so that there is no added stress on your 
body. By lowering the stress on your body you will be able to work more comfortably, 
and reduce the likelihood of future injuries. To determine if your workstation allows 
you to work in a neutral position ask yourself these ten questions:  
Is the top of my computer monitor at or just below  
1. 
my eye level and at least 20 inches away? 
Does my head and neck align with my upper body?
2. 
Are my shoulders relaxed?
3. 
Are my elbows close to my body and supported?
4. 
Does my chair support my lower back? 
5. 
Do my wrists and hands line up with my forearms?
6. 
Is there enough room for my keyboard and mouse? 
7. 
Is the keyboard directly in front of me? 
8. 
Are my thighs and hips supported by a 
9. 
cushioned chair and parallel to the floor?
Are my feet supported by the floor or a foot rest?
10. 
If you answered “no” to any of the above questions  
11. 
you may need to make changes to your workspace.  
Even if you answered “yes” to the above questions, and you feel that 
your workspace fits your needs, it is still a good idea to 
change your work position several times a day. 
If you have an adjustable chair, make small 
changes to your chair or backrest until you 
feel comfortable. If your furniture is not 
adjustable take little breaks and walk around 
for a few minutes. Stretch your fingers, hands, arms and upper body.
Are You Ergonomically Correct?
Coming To Your 
Senses
Vision—If you are having trouble with your vision 
you are not alone. One in four adult computer users 
in the United States have difficulty with their sight. 
Making sure that your computer monitor is at or 
below eye level is only the first step in enhancing 
your vision. You can make many other adjustments 
that will lessen the strain on your eyes. 
Consider the lighting in your workspace. Bright 
 ➤
lights or sunlight that shines directly on your 
screen may make it difficult to see your work. 
Instead, try to have rows of light that run 
parallel to your view of the screen. 
To help decrease the glare from incoming 
 ➤
sunlight, place your monitor perpendicular to 
the window or adjust the blinds.
An adjustable desk lamp with an angled shade 
 ➤
can focus additional light on tasks that require 
reading and writing, while not increasing glare 
on your monitor.
Your computer’s operating system provides a 
number of options, usually called “accessibility 
features” or “universal access” features depending 
on which system you are using. These features will 
allow you to adjust:
The size and color of text
 ➤
The size of items on your desktop
 ➤
The size of title bars, and menus
 ➤
A number of other features 
 ➤
Your program may also have tools such as a 
magnifier that allows you to run the mouse over 
a selection and see it magnified to a size of your 
choice in a small viewing window that appears at 
the top of the page. 
In addition to these self-adjustments, there are 
additional products that magnify, have voice or 
sound outputs rather than visual outputs, provide 
contrast, lessen glare on your screen and have big 
text or numbers with markings that you can feel 
with your hands.
Wellness Council of America
9802 Nicholas Street, Ste. 315 | Omaha, NE 68114 
Phone: 402.827.3590 | Fax: 402.827.3594
www.welcoa.org
Creating A
Supportive
Environment
WELCOA’S OnLinE BuLLETin FOr YOur FAMiLY’S SAFETY
By Mike Perko, PhD
I’ve heard it said that to burn off the calories in one M&M candy, you 
would have to walk the length of a football field. I can’t prove this, 
nor can I honestly say I’ve ever eaten just one M&M, ever. But it got me 
thinking about the amount of exercise it would take to burn off foods that 
we eat. Using walking as the measure of exercise, the Nutrition Council 
of Cincinnati suggests the following. This calculation is based off a 150 lb. 
person walking 3 mph (20 minute mile). Thus, if you want to burn off the 
following foods, you’ll have to walk:
1 piece chocolate cake (425 calories) .......................... 82 minutes (about 8200 steps*)
1 Snickers bar (280 calories).........................................54 minutes (about 5400 steps)
1½ oz. bag of potato chips (225 calories) ..................... 44 minutes (about 4400 steps)
12 oz. soft drink (150 calories)......................................30 minutes (about 3000 steps)
1 orange (60 calories) .................................................. 11 minutes (about 1100 steps)
1 carrot (25 calories) ...................................................... 5 minutes (about 500 steps)
*Guide – 10,000 steps is about 5 miles.
Of course, walking faster and even jogging will burn more calories. Either 
way, all foods that we eat are “potential” energy—“potential” meaning we 
may use it or not. If not, that energy goes right to our hips, thighs and belly. 
Keep your New Year’s resolution on track—dust off the bicycle, get out the 
in-line skates, and lace up those sneakers and ride, glide, or  
stride that potential holiday  
energy away.
Source: Nutritioncouncil.org.
You Are What You Eat
Now Move Those Feet!
Pedometers:
Not Just For Walking 
Anymore
With the current emphasis on walking 
10,000 steps a day, many Americans 
have bought pedometers to help count 
those steps. Walking however is not 
the only way to get exercise, and the 
pedometer market has expanded to 
count many of our physical activities.
For swimmers, there’s the lap 
counter—a device about the size of a 
deck of cards with suction cups on the 
back. You stick it at one end of the pool 
and at the end of each lap you press it 
with your hand and it counts a lap, as 
well as time between laps.
For cyclists, there is the cadence 
counter. This device usually attaches 
to your handlebars with a wire that 
stretches down to your pedals. As you 
turn the pedals it will count how many 
revolutions you make in one minute.  
Finally, pedometers 
are not just for 
people either— 
there are 
“petometers” 
that actually 
count the number 
of steps your dog 
is getting each 
day!
 
WELCOA’S OnLinE BuLLETin FOr YOur FAMiLY’S SAFETY
Wellness Council of America
9802 Nicholas Street, Ste. 315 | Omaha, NE 68114 
Phone: 402.827.3590 | Fax: 402.827.3594
www.welcoa.org