02 Checklist for a user-friendly workstation plain text

The following are some steps we can take to minimize the possibility of
injury when working in a computer environment.
1. The monitor should be set at a height so that your neck will be straight.
2. Your elbows should be at about 90 degrees, with the arms hanging naturally
at the sides.
3. Keep your hands in line with the forearms so your wrists are straight, not
bending up, down, or to either side.
4. Thighs should be roughly parallel to the floor, with your feet flat on the
floor. Your legs should not be dangling.
5. If necessary, use a footrest to support your feet.
6. Your chair should be fully adjustable (i.e., for seat height, backrest
height, and seat tilt). It should have a well-formed lumbar (lower back)
support to help maintain the lumbar curve.
7. There should be enough space to use the mouse. Use a wrist rest or armrest
so that your wrist is straight and your arm muscles are not overworked.
8. Use an adjustable document holder to hold source documents at the same
height, angle, and distance as the monitor.
Recent research suggests that computer users should also change position
often. Slouching or leaning back from time to time can be helpful in
relieving stress. Remember to tilt the keyboard to maintain a neutral arm and
wrist position. If possible, vary your tasks during the day to break up
repetitive motions and routines. Take small
60-second breaks every 30 minutes. Figure 1.16 on the next page shows several
stretches that you can do during your breaks.
● Temperature -Temperature should be kept between 20°C and 24°C.
● Air circulation - Plenty of air circulation (but not drafts from open
windows) is important. Circulating air minimizes the amount of dust and
bacteria in the air, keeping workers healthier.
● Cleanliness - It is important that the work environment be cleaned
regularly and thoroughly. Dust, mould, and other particles in the air can
cause allergies and respiratory problems.
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● Lighting and colour - Lighting should be kept stable. Lights should not
flicker, as flickering causes eyestrain. The colour of workrooms should be
neutral and soft. Pure white, very dark, or shiny surfaces can cause fatigue.
● Chairs-Chairs should have five legs for stability. Seats should be
adjustable, and they should be between 37.5 cm and 52.5 cm from the floor. A
firm back should allow the elbows to be bent at a 90-degree angle when using
the keyboard. The seat should be padded enough to allow circulation, but firm
enough to maintain good posture. Combined, these factors will reduce the
possibility of back injuries and circulation problems.
● Work surfaces-Tables and desks should provide enough space for people to
work without bumping into one another. Enough legroom should be available to
allow people to change their seating position. This will help avoid muscle
and circulation problems in the legs. The edges of tables and desks should be
smooth and rounded to avoid injury.
● Colouring-Medium- and light-coloured surfaces help ease eyestrain when
reading. Work surfaces should have a matte (not shiny) finish to reduce
● Monitors-Monitors should have flat screens to reduce eyestrain.
They should be positioned so that the top of the screen is at eye level. The
monitor should be at a distance of 45 cm to 60 cm from the face to reduce
stress on the eyes and neck. Because monitors attract dust and repel it
toward users' faces, they should be cleaned frequently to avoid allergies.
When you are using the computer for an extended period of time, remember to
rest your eyes by occasionally looking away from the screen.
● Keyboard-The keyboard should be placed at elbow height and at an angle that
causes the fingers to land on the home row (ASDF JKL;) and at a 90-degree
elbow angle in order to prevent strain on the wrists. As you saw in Figure
1.13, carpal tunnel syndrome can occur when keyboards are not adjusted
properly. Several types of keyboards are available to meet different
ergonomic needs. The standard keyboard is rectangle-shaped, with the letters
QWERTY along the top row of letters. The angle of most QWERTY keyboards can
be adjusted. Miniature and compact keyboards require less effort and reach.
These keyboards are particularly useful for people with a muscular weakness.
Keyboards with built-in pointing devices can help people whose reach is
limited. Ergonomic keyboards are also available. They have a natural, curved
shape and usually have built-in wrist rests. Many ergonomic keyboards allow
the user to adjust the angle of the keys.
[Figure 1.17 Ergonomic keyboards and mice come in many shapes and sizes.
Image has been omitted]