You know we love a good infographic here at Ergonomics Fix and today’s shows everything you need to know about posture when thinking about office ergonomics.
Ergonomics: The Complete Guide To Proper Posture
Monitor Placement
Single monitor:
- Centered horizontally
- Arm’s length away
- Tilted slightly up
Two monitors:
- Place them at an angle in front of you with edges touching
- If you use one more than 80% of the time place that in front and the other to the side
Monitor settings:
- Brightness – match the room brightness
- Refresh rate – at least 70 Hz
- Resolution – 800×6000
- Dot Pitch – .28mm
Keyboard Placement:
- Keyboard – Slightly negative tilted
- Keyboard and mouse – Shoulder distance apart (More: Microsoft Sculpt Ergonomic Keyboard Review)
Sitting:
- Eyes – level with top of the monitor screen
- Ears – Directly above shoulders
- Arms – Close to the side of the body
- Forearms – Parallel to the floor
- Wrists – Straight or below elbow level
- Keyboard Height – 1 to 2 inches above your thighs (More: What is the ideal height of a keyboard?)
- Back – Tilted slightly back in seat
- Thighs – Parallel with floor
- Knees – Few inches of space between your seat and the back of your knees
- Feet – Flat on the floor (use footrest if they don’t reach)
Standing:
- Eyes: Level with top of the monitor screen
- Head/Neck/Torso/Legs – In line
- Arms – Close to the body
- Forearms – Parallel to the floor
- Keyboard and mouse – On the same level
- Shoes – Get shoes with proper support
- Footrest – Use to shift weight from foot to foot
- Feet – Flat on standing mat (More: 9 Best Anti-Fatigue Mats for Standing)
The Importance of Ergonomics
- Looking down at your phone increases the force to your spine 50 lbs.
- Metabolism slows down 90% after 30 minutes of sitting.
- Get up and move frequently – too much sitting can lead to heart failure later in life.
Research shows how bad sitting is for your body and your long term health. While you may be healthy now, your bad habits can catch up to you and cause problems later in life. This is especially true from sitting down too much during the day, since sitting can kill you.
Keep your help up and help yourself live a longer and happier life by following these office ergonomic guidelines.
Infographic provided by GetVoip