Asus South Africa recently spoke to industry experts to share some practical ergonomic tips and tricks for computer users.
We all know that we have to sit properly, a certain distance from a screen and type at a specific angle. It sometimes seems impossible to have an ergonomic workstation due to space and financial restrictions. However, by adapting to your environment and making changes you will realise the effect it can have on your life. After all, you probably spend more time in your office than out of it.
Asus South Africa decided to get the insights of industry experts to share some practical tips and tricks for computer users:
Eyes and View-Points
First and foremost, if you wear glasses or have glasses to wear behind a computer screen, wear them! Often we sit behind our screens for long periods of time causing us to blink less which leads too dry, itchy and scratchy eyes that feel like raisins.
Try to position yourself between 40 and 76 centimetres away from your screen (most users find it most comfortable to sit between 50 and 65 centimetres). Among many things this will help your eyes maintain their blink rate.
When positioning the monitor or screen, set it up on your eye level or slightly below your horizontal eye level. This can be done by purchasing an ergonomic stand. Alternatively, you could improvise and use phone books or reams of paper. Just make sure that the surface is stable and strong enough.
Pay special attention to the surrounding areas of your monitor or table, avoid spaces closes to windows and bright lights as this may cause distracting reflections and additional strain on your eyes.
“Not only are we more dependent on electronic devices but technology can also improve your quality in front of such a device. Anti-reflective lens coatings have been tried and tested and research shows that it can help to eliminate up to 80% of eyestrain and fatigue. Optometrists make use of the newest lens technology to ensure clear and comfortable vision in front of electronic devices”, says Carina Janzen, Optometrist from De Jongh Optometry in Pretoria East.
Seating and Posture
The chair that you sit on is just as important as the computer you use. When purchasing a new chair, always make sure that it is fully adjustable to ensure the support that you require. “It is important that the chair is the correct height relative to the desk”, comments Tracey Palay from Ergotherapy. If purchasing a new chair is not an option, you could look at using an inflatable pillow or a towel roll which should provide you with lower back support when placed behind your lower back against the chair.
Position yourself behind your computer in such a way that your spine is able to align with a neutral posture (forward curve in the lower back and forward tilted pelvis), try to avoid leaning forward. Allow your shoulders to be relaxed and not hunched or rounded and your feet resting on the floor/ foot rest. Your elbows have to be close to your body (put away your wings), the ideal position for them is at a 90° bent angle with your wrists and hands remaining straight, forearms resting on the table (not the wrists). Avoid bending the wrists backwards too far when working on your keyboard and mouse.
It is important to consider your posture, as your body adapts to the position you spend your working day in and can have an effect on your wrists, elbows, shoulders, neck, upper back, lower back, gluteal area and lower limbs. Frequent positional changes are key to prevent adverse health effects and muscular weakness.
The therapists from Therapy In Action have been working in the Physical Therapy and Occupational Therapy industry for over 20 years and recommend that computer users pay special attention to the position of their upper back and neck, as poor posture can lead to trigger points, muscle imbalances and lack of stability, which can cause headaches, neck and shoulder pain. “We have noticed over the past year alone an increase of 8% in people complaining about neck tension headaches and upper back pain due to poor ergonomics”, Liezet Basson, Partner and Senior Occupational Therapist with Therapy in Action added.
Sitting vs Standing
“Recent studies have shown that standing while working on your computer, have major health benefits. Standing facilitates a decrease in fatigue and musculoskeletal discomfort, especially in overweight office workers. The research has also shown benefits in heart function and blood sugar levels. Weakness and muscle imbalances develop according to your prolonged preferred postures, which can lead to discomfort and pain due to lack of optimal stability. Standing for the entire work day might also have some negative effects on your health, thus a healthy balance between sitting and standing is ideal where possible”, added Therapy In Action.
It is recommended that breaks are taken every 30 minutes but sometimes it isn’t practical. Try to take your eyes off of the screen and let them rest on another focal point in the distance, like a watercooler in the office or the trees outside your window. If you’re able to get up from your desk try to walk around stretching you back, arms, neck, shoulders and legs at least once every hour or two as this will get the blood flowing again.
As with almost all aspects in life, there are various Apps that can be downloaded to remind you to take regular breaks. On Android there are a few apps like Take-a-Break or Water Drink Reminder.
Setting up an ergonomically friendly workspace is of benefit to the employee and employer, by reducing ergonomic risk factors costs can be reduced over time and employee productivity should increase. This will also show employees that their employers value their health and safety.
Yolandi Venter, ASUS’ Marketing Manager for System Products focusing on Sub-Saharan Africa, said that ASUS has a variety of products available which accommodate ergonomic needs. “Recently ASUS announced the ZenBook Flip UX360 and UX560 which feature a gently backlit keyboard with full size keys and long key travel for comfortable typing in any lighting condition. The large glass-coated touch pad allows smooth and accurate navigation”, Venter added.
“All of our models come with some sort of ergonomic design. For example, all models come standard with ICeCool which keeps the palm rest of laptops and notebooks cooler than your body temperature”, said Werner Joubert, Product Head (ACZA). “ASUS Monitors come standard with Eye Care technology which smartly adjusts the computer screen brightness based on the environment you are in. These monitors are designed to prevent symptoms of CVS (Computer Vision Syndrome). Symptoms include Headaches, Burning Eyes, Red Eyes, Eyes Strain and Fatigue, should you, a colleague or an employee have these symptoms its highly recommend to seek medical attention. Furthermore, the Monitors have Low Blue Light, are Flicker-Free, have Anti-Glare and are designed to meet ergonomic requirements”, Joubert added.
Asus South Africa would like to thank De Jongh Optometry, Therapy In Action and Ergotherapy for assisting in the construction of this story.
Now download a bank account
Absa has introduced an end-to-end account opening for new customers, through the Absa Banking App, which can be downloaded from the Android and Apple app stores. This follows the launch of the world first ChatBanking on WhatsApp service.
This “download your account” feature enables new customers to Absa, to open a Cheque account, order their card and start transacting on the Absa Banking App, all within minutes, from anywhere and at any time, by downloading it from the App stores.
“Overall, this new capability is not only expected to enhance the customer’s digital experience, but we expect to leverage this in our branches, bringing digital experiences to the branch environment and making it easier for our customers to join and bank with us regardless of where they may be,” says Aupa Monyatsi, Managing Executive for Virtual Channels at Absa Retail & Business Banking.
“With this innovation comes the need to ensure that the security of our customers is at the heart of our digital experience, this is why the digital onboarding experience for this feature includes a high-quality facial matching check with the Department of Home Affairs to verify the customer’s identity, ensuring that we have the most up to date information of our clients. Security is supremely important for us.”
The new version of the Absa Banking App is now available in the Apple and Android App stores, and anyone with a South African ID can become an Absa customer, by following these simple steps:
- Download the Absa App
- Choose the account you would like to open
- Tell us who you are
- To keep you safe, we will verify your cell phone number
- Take a selfie, and we will do facial matching with the Department of Home Affairs to confirm you are who you say you are
- Tell us where you live
- Let us know what you do for a living and your income
- Click Apply.
How we use phones to avoid human contact
A recent study by Kaspersky Lab has found that 75% of people pick up their connected device to avoid conversing with another human being.
Connected devices are becoming essential to keeping people in contact with each other, but for many they are also a much-needed comfort blanket in a variety of social situations when they do not want to interact with others. A recent survey from Kaspersky Lab has confirmed this trend in behaviour after three-quarters of people (75%) admitted they use a device to pretend to be busy when they don’t want to talk to someone else, showing the importance of keeping connected devices protected under all circumstances.
Imagine you’ve arrived at a bar and you’re waiting for your date. The bar is busy, and people are chatting all around you. What do you do now? Strike up a conversation with someone you don’t know? Grab your phone from your pocket or handbag until your date arrives to keep yourself busy? Why talk to humans or even make eye-contact with someone else when you can stare at your connected device instead?
The truth is, our use of devices is making it much easier to avoid small talk or even be polite to those around us, and new Kaspersky Lab research has found that 72% of people use one when they do not know what to do in a social situation. They are also the ‘go-to’ distraction for people even when they aren’t trying to look busy or avoid someone’s eye. 46% of people admit to using a device just to kill time every day and 44% use it as a daily distraction.
In addition to just being a distraction, devices are also a lifeline to those who would rather not talk directly to another person in day-to-day situations, to complete essential tasks. In fact, nearly a third (31%) of people would prefer to carry out tasks such as ordering a taxi or finding directions to where they need to go via a website and an app, because they find it an easier experience than speaking with another person.
Whether they are helping us avoid direct contact or filling a void in our daily lives, our constant reliance on devices has become a cause for panic when they become unusable. A third (34%) of people worry that they will not be able to entertain themselves if they cannot access a connected device. 12% are even concerned that they won’t be able to pretend to be busy if their device is out of action.
Dmitry Aleshin, VP for Product Marketing, Kaspersky Lab said, “The reliance on connected devices is impacting us in more ways than we could have ever expected. There is no doubt that being connected gives us the freedom to make modern life easier, but devices are also vital to help people get through different and difficult social situations. No matter what your ‘connection crutch’ is, it is essential to make sure your device is online and available when you need it most.”
To ensure your device lifeline is always there and in top health – no matter what the reason or situation – Kaspersky Security Cloud keeps your connection safe and secure:
· I want to use my device while waiting for a friend – is it secure to access the bar’s Wi-Fi?
With Kaspersky Security Cloud, devices are protected against network threats, even if the user needs to use insecure public Wi-Fi hotspots. This is done through transferring data via an encrypted channel to ensure personal data safety, so users’ devices are protected on any connection.
· Oh no! I’m bored but my phone’s battery is getting low – what am I going to do?
Users can track their battery level thanks to a countdown of how many minutes are left until their device shuts down in the Kaspersky Security Cloud interface. There is also a wide-range of portable power supplies available to keep device batteries charged while on-the-go.
· I’ve lost my phone! How will I keep myself entertained now?
Should the unthinkable happen and you lose or have your phone stolen, Kaspersky Security Cloud can track and protect your device from data breaches, for complete peace of mind. Remote lock and locate features ensure your device remains secure until you are reunited.