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Top tips and tricks for ergonomics at work

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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:

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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.

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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.

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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.

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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.

Regular Breaks
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.

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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.

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Welcome to world of 2099

The world of 2099 will be unrecognisable from the world of today, but it can be predicted, says one visionary. ARTHUR GOLDSTUCK met him in Singapore.

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Futuristic structures tower over the landscape. Giant, alien-looking trees light up with dazzling colours amid the hundreds of plant species that grow up their trunks. Cosmetic stores sell their wares via public touch-screens, with products delivered instantly in drawers below the screens.

This is not a vision of the future. It is a sample of Singapore today. But it is also an inkling of the world we may all experience in the future.

Singapore was the venue, last week, of the World Cities Summit, where engineers, politicians, investors and visionaries rubbed shoulders as they talked about the strategies and policies that would enhance urban living in the future.

As part of the Summit, global payment technologies leader Mastercard hosted a small media briefing by one of Singapore’s leading thinkers about the future, Dr Damian Tan, managing director of Vickers Venture Partners. The company’s slogan “We invest in the extraordinary,” offers a small clue to Tan’s perspective.

“We look as far forward as 2099 because, as a venture capital firm, we invest in the long term,” he tells a group of journalists from Africa and the Middle East. “Companies explode in growth because there is value in the future. If there is no growth, they won’t explode.”

The big question that the Smart Cities Summit and Mastercard are trying to help answer is, what will cities look like in the year 2099? Tan can’t give an exact answer, but he offers a framework that helps one approach the question.

“If you want to look at 81 years into the future, and understand the change that will come, you need to double that amount and look into the past. That takes us to 1856. The difference between then and now is the difference you can expect between now and 2099.”

Click here or on the page link below to read on: Page 2: Soldiers and Health in 2099.

  •    Arthur Goldstuck is founder of World Wide Worx and editor-in-chief of Gadget.co.za. Follow him on Twitter on @art2gee and on YouTube

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Street art goes electric

Kaspersky Lab and British street artist D*Face have unveiled the first-ever “art helmet” design at the Formula E finale for electric cars in New York.

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The ‘Save The World’ helmets will be raced by DS Virgin Racing’s drivers, Sam Bird and Alex Lynn, as they traverse the New York street circuit during the final races of the Formula E season.

The announcement signals the first art helmet by a Formula E team, continuing the heritage of art in motorsport and the cybersecurity brand’s commitment to contemporary art, creativity and innovation. D*Face took inspiration from Kaspersky Lab’s tagline, “A Company To Save The World”, and hopes that his colourful work will inspire people to take positive action.

D*Face will announce his first-ever art car design with a custom-made livery for the DS Virgin Racing Team. Its design will be released at the “Art Goes Green” event after Saturday’s race. The helmets and art car are the latest installations in the “Save the World” collection, following a major permanent public mural that was installed in Brooklyn, New York, in May.

D*Face, whose real name is Dean Stockton, said: “It is exciting to work with Kaspersky Lab on this project and create art with a real message of hope for a better future. After all, this is our world and we need to look after it. It will take every one of us to make a real lasting, impactful change. I love the mentality of the DS Virgin Racing Team and that of Formula E by showcasing sport in a way that doesn’t harm the environment, but is still just as exhilarating and fun.

“It is time for us all to stand together and make a change… be that stopping data steals, climate change, plastic waste or using damaging fuels. I want everyone to make a pledge to do one thing that will help make a change.”

As a sponsor of DS Virgin Racing Team, Kaspersky Lab is responsible for protecting the team’s devices against cyber threats. The company sees the technical environment in the global sport of Formula E as the next frontier in furthering its research and development of new technologies to keep vehicles secure in the digital world.

Sylvain Filippi, Managing Director at DS Virgin Racing, said: “The whole team fully supports this great initiative and our thanks got to Kaspersky and D*Face for their collaboration. It’s an honour to have such an innovative artist bring his talents to bear in our team ahead of the season-finale; the car, drivers’ crash helmets and mural all look amazing.”

Aldo Fucelli Pessot del Bo, Head of Global Partnerships and Sponsorships at Kaspersky Lab added: “There is a need for innovation on a global scale, both in contemporary art and in the fast-growing sport of Formula E. Now, for the first time ever, Kaspersky Lab is proudly bringing together the two sectors in an effort to Save the World and unleash creativity, encourage freedom of expression and further innovation.”

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