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COMFORTABLE COMPUTING
(see download section for copy)
Use the right tools. As your most common tools, it’s vital to use the mouse and keyboard that’s right for the way you work. As with anything, using the right tools can help you be more productive and efficient, not to mention comfortable. For optimum health and comfort, products should be designed according to how your body naturally functions.
You can also work more efficiently by using software and hardware features to reduce effort, like pressing the Windows® logo key on your Microsoft keyboard to open your Start menu.
Make sure you’re sitting in a comfy chair. When it comes to choosing an office chair, go for one that supports your lower back. When you’re sitting, the natural hollow should stay in your lower back at all times. If you can’t seem to get comfortable, a special pillow or backrest can do the trick. Make sure that your chair and work surface are adjusted to a height that’s comfortable, and use a footrest if your feet don’t comfortably rest on the floor.
Get the junk out from under your desk. If you make contact with clutter each time you stretch your legs, you may be doing some damage to yourself. So clear the junk out from under your desk to allow for movement and a comfortable leg position.
Posture, posture, posture. Maintaining a proper and comfortable posture can go a long way to helping you avoid future problems. Here are a few guidelines to help you find your perfect position:
a. Keep your keyboard and mouse or trackball at the same height, at about elbow level and make sure that your upper arms fall relaxed at your side
b. When you’re typing, centre your keyboard in front of you with your mouse or trackball located close by.
c. Keep your wrists straight. Use a natural relaxed posture for arms, hands and fingers
d. When you type, have your hands and wrists float above the keyboard so that you can use your whole arm to reach for distant keys instead of stretching your fingers.
e. Stay relaxed and use a light touch to depress keys and buttons and hold your mouse.
Be aware of your ERZ. Your ERZ, or easy reach zone, should be within 26 to 35 inches (66 – 86cm) in front of your body, so place frequently used items comfortably within this area. Beware the all too common obstacle course of coffee cups and clutter in your way.
If need be, use a headset. If your job calls for you to be constantly on the phone, consider using a headset. Cradling your phone between your shoulder and neck regularly or for prolonged periods is a sure way to end up seeing life sideways
Move that monitor. The position of your monitor is essential for comfy computing, so centre your monitor in front of you at arms length, with the top of the screen positioned near eye level. If you regularly transcribe or consult documents, consider using a holder to position the document near eye level. Place your monitor away from light sources that produce glare, or use window blinds to control your light levels. Remember to keep your screen clean, and if you wear glasses clean them regularly too.
Don’t be too much of a work horse. Plan your work so that you don’t end up performing a single activity for extended periods of time. Be sure to take breaks throughout the day to exercise your body and mind.
If you sense a problem, ask for help. If
you feel pain or constant discomfort when performing common
tasks, go and see your doctor immediately.
VDU AND CHOICE OF COLOUR
General rules to be observed
| Choose a contrasted display, with dark characters on a light background. There will be less dazzle on the screen from light sources in the workplace, and this has been shown to be the most comfortable display. In fact, it reproduces the contrast found on a sheet of paper. | |
| The number of colours used should be limited to a maximum of three for most office tasks (three character colours and one background colour). If more colours are required, use no more than five, and choose two shades of a single colour rather than two different colours. Although the colour palette is a means of grouping and distinguishing information, it should not be overused. If there is too much colour on a screen, it is harder to pick out or to identify a colour. For example, red, which is usually employed to attract attention, is completely ineffective if it is submerged in a sea of other colours. |
Colours to be avoided
| Characters: blue, red, violet (regardless of the background colour). Blue and red are located at the ends of the spectrum and should be avoided on account of chromatic optical aberrations | |||||||
Colours that should not be used
together (i.e. character/background or
character/character
These combinations are known to put excessive strain on the retina, thus causing discomfort than can worsen with age.
|
| Background colours | Preferred character colours | Character colours to be avoided |
| 1st
choice: Light background: light grey |
- Black - Magenta + green + black |
- Yellow - Light green or cyan - Blue - Red - Violet |
| 2nd choice
Dark background: dark blue |
- White - White + gold + green - Cyan + yellow + lavender - Gold + magenta |
- Black - Red - Violet -Purple - Red + yellow + green - White + cyan + yellow - Green + cyan + blue - Red + magenta + blue |
