Ergonomics is the science of matching the work to the worker. Proper ergonomics helps prevent injuries, decreases muscle stress and can reduce absenteeism. The following simple adjustments can ensure that your workstation is a good fit for you!

Is Your Chair Comfortable?
Your chair should be adjustable while you are sitting in it.

The back of your chair should be adjustable in height to provide good lumbar support while offering upper back support.

If there is a space between your lower back and the chair, try using a lumbar support.

The seat pan may need to be angled to ensure sitting back in the chair so that your back is supported. This avoids the tendency to perch. Perching results in poor back support.

When sitting, your knees should be level with (or slightly above) your hips.

Your feet should be flat on the floor. An (adjustable) footrest may be needed for proper positioning.

Armrests should be adjustable in height for proper arm positioning. Make sure they are used to rest your arms when taking a break from working. They should not be used while keying because this often leads to poor arm and elbow positioning.

Where are your arms?
Upper arms should be positioned close to your torso with elbows at approximately 90 degrees when using the keyboard and mouse.

Wrists should be in a neutral position. They should be in a straight line, not bent up or down.

Where is your mouse?
Position the mouse so that it is next to the keyboard at the same level.

Wrists should be in a neutral position while mousing. Use your whole hand while mousing to prevent repetitive stress injuries, such as carpal tunnel syndrome.

The monitor
Ideally, the monitor should be in front of you and not off to the side.

The monitor should be arms-length away form you in sitting.

The top of the monitor should be at eye level. If you wear bifocals, the monitor may need to be slightly higher than normal so that you can look through the bifocals without having to look up and cause neck strain.

A document holder placed at eye level and next to the monitor can prevent neck and eye strain.

Do your eyes get tired?
Proper positioning of the monitor can reduce eyestrain.

Look away from your monitor regularly. This helps to reduce eyestrain.

Eliminate glare by positioning your monitor at right angles to a window.

Task lighting can further reduce glare. Covers on fluorescent lighting helps to reduce glare.

An anti-glare monitor screen may reduce glare but may make characters on the screen less clear and hard to read.

Other tips
Regular breaks help prevent fatigue and reduce repetitive strain injuries.

Stretching reduces muscle fatigue. Place frequently used items in a comfortable arc in front of you. Avoid over-reaching and twisting.

Pace yourself during the day to minimize fatigue. Alternate tasks.

Adeena Wisenthal is a registered occupational therapist who conducts workplace ergonomic assessments. She owns and operates ERGO-Wise, a centre in Ottawa that specializes in occupational therapy and counselling services with an emphasis on work-related needs. She can be reached at 613.726.6329 or adeena@ergo-wise.com

Quick Power Snacks

(or what to do for those 4:00 o'clock lows)

It's four o'clock in the afternoon, you're tired, hungry and yawning. What can you do? You may be dehydrated and need some water, so try drinking one or two glasses. Also, your blood sugar may have dipped, especially if you ate lunch early, or didn't eat enough lunch. Try one of these quick, great snacks for a pick-me-up! This should hold you over until dinner time, two or three hours later.

• A handful of almonds and a pear/apple, walnuts and an orange, cashews and a plum, sunflower or pumpkin seeds and a banana

• 1/2 - 1 cup of low fat yogurt

• 1/2 - 1 cup of low fat yogurt plus half a piece of fruit

• A piece of low fat cheese on a whole grain cracker

• A piece of low fat cheese with some fruit - apple, pear, berries, etc.

• Half a tuna or salmon or egg salad, or sliced turkey sandwich (with mayo). Use whole grain bread/cracker plus vegetables - tomato and lettuce, a carrot or a piece of fruit

• Add boiling water to dehydrated soups - lentil or bean (get from health food store), plus 4 whole grain crackers

• A scoop of protein powder (Designer, ISO or Sisu brands are pure whey) in a glass of 2% milk and a piece of fruit

• 1/2 cup of 2% or 4% cottage cheese and a piece of fruit - 1 tangerine or 1 nectarine

• 2% or 4% cottage cheese and five whole grain crackers

• Prozone nutrition bar - available at health food stores (contains whey protein 30%, carbohydrate 40% and fat 30%). They come in fruit flavours, or chocolate coating

• Half a cup of yogurt plus half of Prozone nutrition bar

• 1 stalk celery with tsp. peanut butter and 2 tbsp. raisins

• 1 hard boiled egg and a piece of fruit (1 cup melon or 1 kiwi or small apple)

• 1 medium orange and 1 oz. low fat cheese

Contributed by: Rosalie Moscoe - R.N.C.P.
Rosalie Moscoe, R.N.C.P. is a wellness consultant, registered nutritional consultant and professional speaker.
rosalie@healthinharmony.com
416-636-1560 or 1-800-506-4333
Visit www.healthinharmony.com

Top 12 Physical Activities In Canada

Walking is Canada's number one activity according to the Physical Activity Monitor. The survey, conducted in the spring of 1995 by the Canadian Fitness and Lifestyle Research Institute, shows that 84 percent of Canadian adults walked for exercise or pleasure in the year leading up to the survey. Almost two thirds of walkers reported walking twice a week or more.

The next most popular activity, gardening, is taken up by nearly three quarters of Canadians. Home exercise, social dancing, swimming and bicycling are next on the list, with participation rates around 50 percent. Six more activities round up the top 12: skating, baseball, bowling, jogging, weight training and golf. All 12 activities are pursued by at least one in five Canadians.

Men and women share the same top six activities but don't participate equally in all of them. For example, more women walk and do home exercise; more men bicycle. For activities further down the list, women are more likely than men to take exercise classes and men are more likely than women to jog, participate in sports and do weight training.

Researchers have long recognized vigorous activity as a cornerstone of health. More recently, they have also established the contribution of regular, moderate physical activity to health. In line with their thinking, the Canadian active living message values a continuum of activities, from the least energetic to the most vigorous, insisting on the importance of daily activity.

Canadians tend to adopt precisely the type of activities that integrate well into daily life. Walking and home exercise are unstructured, low-cost activities that can be done outside facilities and can fit most schedules. More seasonal activities like gardening, swimming, bicycling and skating can also be pursued on modest budgets and at convenient times.

For maximum health benefits, it is important to maintain a regular pattern of activity. One sure way to reap these benefits is to participate in your favorite activities more often and more regularly. And while you're at it, why not take a friend or family member along? It will keep them active too and give you a little extra motivation.

Contributed by: Canadian Fitness and Lifestyle Research Institute/ Institut canadien de la recherche sur la condition physique et le mode de vie
Tel: (613) 233-5528 x24, e-mail: ccraig@cflri.ca, URL : http://www.cflri.ca