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Staying fit at work
YOU SPEND AT LEAST A FOURTH OF YOUR ADULT LIFE AT WORK. AND A HEALTHY YOU AT WORK IS A HEALTHY YOU AFTER WORK. SO SHOULDN’T YOUR HEALTH START AT THE WORKPLACE?
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hen you’re at work, you mean business. That means you providing the service that you are being paid for. It is what brings food on the table, and it is what sustains the company, so that you would still have work. It’s a two-way street. But for you to be able to do your job, you have to be healthy. That means no headaches, no shoulder pains, no wrist pains, no back pains, no feet pains. If you suffer from these aches and pains, it may actually be your job that’s the cause: It is your work that is causing you to not be able to work. So what do you do? Do you quit? Of course not! The answer is not quitting, but simple ergonomics. Ergonomics is the science of designing the job, equipment, and workplace to fit the worker. Proper ergonomic design is necessary to prevent strain in the workstation, which can develop over time and can lead to long-term disability. Ergonomics not only improves workers’ health, but also your productivity. It is a win-win situation for the worker and the employer.
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD
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The Ergonomic Checklist The Office of Safety and Health Administration of the United States released a checklist to help computer station workers adjust their work environment to optimize worker health and productivity.
WORKING POSTURE
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Head and neck upright, or in-line with the torso (not bent down/back). Head, neck, and trunk face forward (not twisted). Trunk perpendicular to floor (may lean back into backrest but not forward). Shoulders and upper arms in-line with the torso, generally about perpendicular to the floor and relaxed (not elevated or stretched forward). Upper arms and elbows close to the body (not extended outward). Forearms, wrists, and hands straight and in-line (forearm at about 90 degrees to the upper arm). Wrists and hands to be straight (not bent up/down or sideways toward the little finger). Thighs parallel to the floor and the lower legs perpendicular to floor (thighs may be slightly elevated above knees). Feet rest flat on the floor or are supported by a stable footrest.
SEATING
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Lower back rested on backrest. Seat front does not press against the back of your knees and lower legs (seat pan not too long).
KEYBOARD/INPUT DEVICE
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Input device (mouse or trackball) is located right next to your keyboard so it can be operated without reaching. Wrists and hands do not rest on sharp or hard edges.
MONITOR
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Top of the screen is at or below eye level so you can read it without bending your head or neck down/back. User with bifocals/trifocals can read the screen without bending the head or neck backward. Monitor distance allows you to read the screen without leaning your head, neck or trunk forward/backward. Monitor position is directly in front of you so you don't have to twist your head or neck. Glare (for example, from windows, lights) is not reflected on your screen which can cause you to assume an awkward posture to clearly see information on your screen.
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CTS: The curse of the keyboard
CTS, short for carpal tunnel syndrome, is a condition that is very common among people who use the computer keyboard and mouse often. It is characterized by mild to severe numbness, tingling, or burning sensations in the thumb and fingers, particularly the index and middle fingers. People may also experience pain in the hands or wrists, or lost gripping strength. The syndrome is caused by the compression of the median nerve, which innervates the index and middle finger. This nerve passes through the carpal tunnel, found at the base of the wrist, together with nine tendons. CTS has many causes, including trauma or vibrations to the wrist. But among computer workers, this is caused when you apply pressure on the carpal tunnel as you place your wrists on the keyboard or table as you work. How do you prevent CTS in your work station? Here are some measures to remember: 1. 2. 3. 4. 5.
Try to keep your forearms parallel to the floor or slightly lowered. Keep your hands and wrists in line with your forearms. Adjust your key- board tilt to help keep this alignment. Hold your elbows close to your sides. Avoid leaning on the heel of your hand or your wrist. Do quick stretching exercises every 20 to 60 minutes. There are two exer cises you can do: Turn to next page>>
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CTS: The curse of the keyboard
a. Exercise 1. Clench your fist tightly for 3 to 5 seconds, then release, straightening out your fingers. Keep them extended for another 3 to 5 seconds. Repeat at least 5 times for each hand.
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Exercise at work! It is also good to exercise while at your work station. This will keep your muscles, joints, and tendons limber. More importantly, it will keep aches and pains away, and improve your alertness and attention span. Here are some suggestions:
1 Lower Back Stretch
3 Leg Extension
Sit tall and place the left arm behind left hip. Gently twist to the left. Use your right hand to assist in the stretch. Hold for 2030 seconds. Repeat on the other side.
Sit tall and extend the left leg until level with hip. Hold for 2 seconds, feeling the squeeze on the front of the thighs. Repeat 16 times. Repeat on the other side.
2 Hip Flexion
4 Bicep Curl
Sit tall, and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat 16 times. Repeat on the other side.
Flex each arm tightly, and squeeze for 2 seconds. Repeat 16 times. Repeat on other arm.
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b. Exercise 2. With one hand, bend the fingers of the other hand as far back and as gently as possible. Hold this stretch for 3 to 5 seconds, and then release. Repeat at least 5 times for each hand.
Do these exercises every coffee break, and whenever you feel fatigue.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. Š 2010 ActiveLink
Benefits Made Better
ActiveLink 7/F Electra House Building 115-117 Esteban St., Legaspi Village, Makati City www.activelink-consult.com
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.