Computer Health & Safety Awareness

Before spending long periods of time at your computer, consideration should be given
to using it correctly. If you find that your eyes feel tired or you have developed
unexplained aches and pains, then consideration should be given to the ergnomics of
your computer workstation.
Ergonomics means the study of human work (in Greek, ergos means work and
nomos means of the natural laws!. "or some of you, that may sound about as fun as
watching paint dry. But you#d be wise to pay attention to this word, as it can affect
your work and your health. $ut simply, ergonomics is a way of figuring out a more
comfortable way to do your %ob, whether you#re a secretary, a supermarket cashier, a
lorry driver or a mechanic.
Comfort when using your computer
&d%ust your chair ' (ou want to make sure your thighs are parallel to the floor
with your knees bent at about )* degrees or so. (our feet should be supported
by the floor or a footrest. +ince your body weight rests on your spine your
backrest should be positioned to support your lower back whilst you are using
your keyboard and mouse.
&d%ust your workstation ' (our work surface should be approximately one inch
below your extended fingers when your elbows are at right angles to your sides,
your keyboard and mouse are within reach when your elbows are at right angles
to your sides, and materials and-or devices that you use fre.uently are within
easy reach.
&d%ust your monitor and lighting ' /he top third of the viewable screen should
be in line with your eyes when your neck, shoulders, and back are in neutral
position, or a bit lower if you wear graduated lenses. (ou should also be able to
read text and graphics easily at a distance of 01'23 inches.
What about laptops?
4aptop users are everywhere, thanks to the introduction of high'speed wireless
Internet access in public locations. 5owever, it is very easy to sit hunched you6re
your laptop with your fingers at odd angles on the keyboard. /ake steps to ensure
that your mobile workstation is as ergonomically correct as your static one.
+tick with the neutral posture idea ' %ust because you#re not at your desk don#t let
this posture go.
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$lease study the checklist on the diagram below which explains how your workstation
should be set up. 9hether you are working on a computer at college, at home or
work, please be aware that consideration should be given to the following:
$osture
7hair
;onitor $lacement
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Back Safety
/here may be times at home or at work when it is necessary to move your monitor or
printer and you should be aware of how to lift e.uipment safely. <now your
limitations and get help if an item is too heavy. 4ift with the legs instead of the
back, keeping items close and avoid twisting when lifting and lowering.
Preventing Slips !rips an" #alls
9ith the multitude of computer, printer, electrical, and phone connections re.uired
in most homes and offices today, wires and cords have become a prime trip ha=ard,
falls are often caused by:
/ripping over an open desk or file drawer
4eaning back or bending over while seated in an unstable chair
/ripping over electrical cords or wires are other common ha=ards
>sing makeshift ladders (such as a chair, or stacked boxes!
+lipping on wet floors where li.uids have been spilled
4oose carpeting
?b%ects stored in halls or walkways
Inade.uate lighting
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$yestrain
Eyestrain and eye irritation are among the ailments most fre.uently reported by
computer operators. /he Aational Institute for ?ccupational +afety and 5ealth
(AI?+5! recommends a 0*'minute rest break after two (2! hours of continuous
computer work when visual demands are moderate, and a 0B'minute rest break after
one (0! hour of continuous computer work when visual demands are high or the task is
repetitive.
7hanging focus is another way to relax eye muscles. (ou should occasionally look away
from the screen and focus on an ob%ect at least 2* feet away. 4ight should be
directed so that it does not shine into your eyes when you are looking at the display
screen. 4ighting should be ade.uate to see the text and the screen, but not so bright
as to cause glare or discomfort.
%esk e&ercises
+itting at your desk for long periods of time can cause various muscular aches and
pains. +pend a few minutes each day doing a few desk exercises which may help to
alleviate the problem.
5old down the Control key on your keyboard and click onto the picture below, sit back
and watch a video demonstrating how desk exercises can help you.
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