Ergonomics Ergonomics for healthy living!for healthy living!

Ergonomics?Ergonomics?Ergonomics is the science and art of Ergonomics is the science and art of

workplace design workplace design for maximum physical comfort,for maximum physical comfort,

maximum efficiency and maximum efficiency and prevention of injury at workplace.prevention of injury at workplace.

Its potential results: Its potential results: greater productivity,greater productivity, heightened moral heightened moral

and reduced compensation for work and reduced compensation for work induced injuriesinduced injuries..

The road to good ergonomicsThe road to good ergonomics!!

Do all you can with the tools you haveDo all you can with the tools you have Good equipment is half the battleGood equipment is half the battle Work smarter, not harderWork smarter, not harder Make thDings user friendlyMake thDings user friendly Practice healthy livingPractice healthy living Seek appropriate professional helpSeek appropriate professional help

Taking care of joints!!Taking care of joints!!Learning new ways of carrying out everyday tasks to reduce the Learning new ways of carrying out everyday tasks to reduce the stress on your jointsstress on your joints. .

plan ahead – save harder tasks for later in the plan ahead – save harder tasks for later in the day when you might be feeling less stiff or soreday when you might be feeling less stiff or sore

pace yourself throughout the daypace yourself throughout the day notice which positions and movements make notice which positions and movements make

you stiffyou stiff avoid straining joints by doing things avoid straining joints by doing things

awkwardlyawkwardly avoid being in one position for a long timeavoid being in one position for a long time keep activekeep active, but balance activity with rest, but balance activity with rest try to stick to a healthy weighttry to stick to a healthy weight

Practical changes at work and Practical changes at work and home to protect the jointshome to protect the joints

Use larger, stronger joints – push doors open Use larger, stronger joints – push doors open with your shoulder rather than your hand with your shoulder rather than your hand

Spread the weight of an object over many joints Spread the weight of an object over many joints – use both hands to carry your shopping or use – use both hands to carry your shopping or use a shoulder bag.a shoulder bag.

Avoid gripping things too tightly Avoid gripping things too tightly Shift rather than lift items – slide heavy pans Shift rather than lift items – slide heavy pans

along a kitchen unit.along a kitchen unit. Consider flexible working – starting earlier or Consider flexible working – starting earlier or

later in the day to avoid the rush hour.later in the day to avoid the rush hour. Try not to sit in the same position all day – take Try not to sit in the same position all day – take

regular breaks and move around regular breaks and move around

Conserve energy!Conserve energy!

Get at least 8 hours of sleep at night. Take two Get at least 8 hours of sleep at night. Take two 30 minute naps throughout the day, and try to 30 minute naps throughout the day, and try to rest for 10 minutes each hour. rest for 10 minutes each hour.

Avoid holding items in static positions for long Avoid holding items in static positions for long periods of time (i.e. a book). periods of time (i.e. a book).

Plan out your daily schedule ahead of time, Plan out your daily schedule ahead of time, alternating light and heavy tasks.alternating light and heavy tasks.

DO  NOT  RUSH! Allow for enough time to DO  NOT  RUSH! Allow for enough time to complete all tasks to avoid rushing.complete all tasks to avoid rushing.

Avoid loud noise or inadequate lighting.Avoid loud noise or inadequate lighting. Carry a cordless phone around with you at all Carry a cordless phone around with you at all

times so that you never have to rush to answer times so that you never have to rush to answer the phone..the phone..

Using hand rails helps to eliminate strain on the Using hand rails helps to eliminate strain on the knees and the back when climbing stairsknees and the back when climbing stairs..

Exercise is the key!Exercise is the key!

Regular exercise will result :Regular exercise will result : in less pain due to more flexibility, in less pain due to more flexibility, you’ll have greater strength and endurance, you’ll have greater strength and endurance, a better mood and outlook,a better mood and outlook, you’ll get a better sleep night’syou’ll get a better sleep night’s maintain weight and, as a bonus, have a maintain weight and, as a bonus, have a

healthier hearthealthier heart..

Include stretching and strengthening Include stretching and strengthening movements without risk of harm and, in fact, the movements without risk of harm and, in fact, the older you are, the more you need to exercise older you are, the more you need to exercise and remain active and remain active

Discuss an appropriate exercise programme Discuss an appropriate exercise programme with your doctor and/or physiotherapist to with your doctor and/or physiotherapist to ensure you develop a programme that is ensure you develop a programme that is tailored to your needs, lifestyle and healthtailored to your needs, lifestyle and health

Be Realistic: you may not be able to climb Be Realistic: you may not be able to climb mountains or begin training for the Olympics, mountains or begin training for the Olympics, but taking a relaxing walk in the park might be but taking a relaxing walk in the park might be just what you need just what you need

Basic message to Basic message to everyoneeveryone

If you think you haveIf you think you have

a problem get it a problem get it checked!!checked!!

Stay healthy and stay Stay healthy and stay long!!long!!