WEBVTT
Kind: captions
Language: en

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Does staring at the computer for hours make
you feel… tired?

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Do you suffer from frequent aches and pains?

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Looks like you could use some help - with
ergonomics.

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Ergonomics (or human factors) is the scientific
discipline concerned with the understanding

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of interactions among humans and other elements
of a system.

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Ahem.

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In other words, it's about you, and the things
you can do to make your workspace more comfortable.

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For example, using a computer involves a lot
of repetitive motions, like typing and using

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the mouse. Over time, these motions can take
their toll on your body.

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If you arrange your workspace with ergonomics
in mind, you can avoid things like eye strain,

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and neck and back pain. Here are some tips
to help you stay comfortable and productive.

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Make sure you place your chair so you're sitting
in a natural, comfortable position. You may

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need to adjust the height so your feet are
touching the ground.

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Mind your posture. Many office chairs are
even designed to give you extra support where

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you need it; for example, in the lower back,
and on the arm rests.

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Position your keyboard at a comfortable height.
Your wrists should be straight and relaxed

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to avoid any strain. A keyboard tray might
help, if your desk has one. You can also try

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an ergonomic keyboard, which generally has
extra support for your wrists - or a shape

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designed to fit the natural placement of your
hands.

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If possible, place your mouse right next to
the keyboard. Otherwise, it's going to be

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hard to reach. If you do start to feel any
pain, you might want to look into certain

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products that can give you extra cushioning;
for example, a pad in front of your keyboard,

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or this glove (designed to elevate and support
your wrist).

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Your monitor should be a comfortable distance
away from your eyes - somewhere between 20-40

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inches. It should also be at eye level or
slightly lower. This is your best chance of

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reducing eye strain.

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Another way to avoid strain and fatigue is
to take frequent breaks. For example, look

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away from the monitor every once in a while;
20-20-20 is a good rule to follow. Every 20

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minutes, focus your eyes on an object 20 feet
away for 20 seconds.

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You can even download apps that'll remind
you when it's time to take a break. Basically,

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you want to get up occasionally, walk around,
have a snack - whatever it takes to avoid

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sitting in the same position for too long.

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Debris and general clutter is another thing
that can affect your productivity. It can

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also lead to strain or injury if you're not
careful. So if you have paperwork or supplies

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that can be put away, it's best to store them
somewhere instead of leaving them on your desk.

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Let's review.

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With a little attention to ergonomics, you
can take your workspace from this… to this.

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And that's all it takes to stay comfortable
and healthy while using your computer.