{"id":68109,"date":"2020-04-13T04:57:26","date_gmt":"2020-04-12T17:57:26","guid":{"rendered":"https:\/\/timesnewsgroup.com.au\/ballarat\/?p=68109"},"modified":"2020-04-10T11:13:54","modified_gmt":"2020-04-10T00:13:54","slug":"ergonomics-exercise-and-routine-aids-working-at-home","status":"publish","type":"post","link":"https:\/\/timesnewsgroup.com.au\/ballarat\/news\/ergonomics-exercise-and-routine-aids-working-at-home\/","title":{"rendered":"Ergonomics, exercise, and routine aids working at home"},"content":{"rendered":"

FROM osteo and psychological perspectives, mindfully creating a designated, ergonomic workstation at home is beneficial for the body and mind.<\/p>\n

Osteopath, Dr Megan May said it doesn\u2019t matter whether that\u2019s based at the kitchen table or in the study, just try to avoid working on the couch or in your bed.<\/p>\n

\u201cFirstly, have a look at what equipment you\u2019ve got. You might be able to ask your employer for some specific equipment like a separate keyboard and mouse if you\u2019re working on a laptop, a chair, or a screen,\u201d she said.<\/p>\n

\u201cBut if you can\u2019t get access to any proper equipment, that\u2019s when we start getting creative with different props to get your set up as ideal as possible.\u201d<\/p>\n

Dr May said it\u2019s important to maintain an elbow angle of about 90 degrees, and to have your eyes level, straight ahead, so the neck, shoulders and back are relaxed.<\/p>\n

\"\"
Having your computer screen at eye level, whether boosted by a book or folder, helps comfort and posture.<\/figcaption><\/figure>\n

A screen shouldn\u2019t be too high or low. This may mean a cushion is needed between you and a dining chair, you could raise your monitor with a phonebook, or prop up your laptop on an angle with a lever arch file.<\/p>\n

You may need to place a box, books or something similar under your feet to ensure they also stay flat and grounded.<\/p>\n

Psychologist, Ellen Jackson said this dedicated area is positive for the brain\u2019s relaxation.<\/p>\n

\u201cYou can mentally arrange that as your workspace so you\u2019re not having to pack it up. It\u2019s where I go to work, even if it\u2019s in the same room as other things,\u201d she said.<\/p>\n

Sitting in a reasonably traditional working position, the body can hold stress and tension in a few specific places, which we can identify and regularly address.<\/p>\n

\u201cSome of us will find our shoulders creep up, or we\u2019ve got a clenched jaw, sore neck, headaches, leg muscle tension,\u201d Ms Jackson said.\"\"<\/p>\n

\u201cNoticing that and taking four or five deep belly breaths activates our parasympathetic nervous system, or our relaxation response, which calms the whole body and brain.\u201d<\/p>\n

Away from your usual workday distractions and tasks, like heading to the photocopier or out to pick up lunch, Dr May said it\u2019s crucial to create prompts to ensure you do mindfully breathe like this, and regularly get up and move.<\/p>\n

\u201cThat might be a post-it note or a reminder on your computer… That might mean that when you make phone calls, you\u2019re walking around the house and getting your steps up.<\/p>\n

\u201cGive yourself a proper lunch break. Do some desk stretches,\u201d she said.<\/p>\n

Ms Jackson added that punctuating your day with moments as simple as making a cuppa and taking it to sit on the porch outside, or walking to the letterbox, is valuable.<\/p>\n

\u201cAll of those things will help give us a mental break,\u201d she said. \u201cOur brains are like a battery, and we need these breaks to recharge it, sit back down, stay focussed and productive.\u201d<\/p>\n

Parts of the day usually allocated to getting dressed in your work clothes, or to your morning or afternoon commute can be repurposed.<\/p>\n

\u201cThink about the time you\u2019re saving. Try and dedicate that to exercise. Get outside and see some sunlight. Have a walk or run in the morning… Follow an exercise video,\u201d Dr May said.<\/p>\n

\u201cWe don\u2019t want people to roll out of bed and sit at their home office all day because it\u2019s not good for anyone\u2019s physical or mental health.\u201d<\/p>\n

\"\"<\/p>\n

Being disciplined and keeping this kind of routine is more important than ever within this \u2018new normal\u2019 for Ms Jackson.<\/p>\n

\u201cIn a lot of jobs, we can be reactive to things that just keep happening. Someone asks us a question, or we have a customer… But we don\u2019t have that at home,\u201d she said.<\/p>\n

\u201cWe can create a routine that allows us to still get up, get dressed, have a set start time, have set break and finish times, so that we can clock on and off, as we would at work.<\/p>\n

\u201cThis structure means we have a mental demarcation between when we\u2019re working, and when we\u2019re not, otherwise it all tends to bleed, which might make us less productive at work, and less able to focus on relaxing when we\u2019re not,\u201d Ms Jackson said.<\/p>\n

Basic jobs around the house can also send the brain signals that we\u2019ve finished for the workday, once it\u2019s time to stop.<\/p>\n

\u201cClose the laptop lid and get outside, or get up and go to do a household activity like you would coming home from work,\u201d she said.\"\"<\/p>\n

\u201cParticularly critical\u201d is the presence of a good sleep routine. The average seven-and-a-half to eight hours a night is especially important now with many people \u201cwound-up\u201d and feeling stressed.<\/p>\n

\u201cWe need our sleep to rest and recuperate our energy, to regulate our moods and emotions, and it\u2019s when we release proteins that help to build our immunity, when we embed memory and refresh our brain to deal with what the next day throws at us,\u201d Ms Jackson said.<\/p>\n

\u201cChecking our phone is disruptive to sleep too, so keep it out of the bedroom.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

FROM osteo and psychological perspectives, mindfully creating a designated, ergonomic workstation at home is beneficial for the body and mind. Osteopath, Dr Megan May said it doesn\u2019t matter whether that\u2019s based at the kitchen table or in the study, just try to avoid working on the couch or in your bed. \u201cFirstly, have a look […]<\/p>\n

Read More…<\/a><\/p>\n","protected":false},"author":139,"featured_media":68110,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"post_folder":[],"class_list":["post-68109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"yoast_head":"\nErgonomics, exercise, and routine aids working at home - Ballarat Times<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/timesnewsgroup.com.au\/ballarat\/news\/ergonomics-exercise-and-routine-aids-working-at-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ergonomics, exercise, and routine aids working at home - Ballarat Times\" \/>\n<meta property=\"og:description\" content=\"FROM osteo and psychological perspectives, mindfully creating a designated, ergonomic workstation at home is beneficial for the body and mind. Osteopath, Dr Megan May said it doesn\u2019t matter whether that\u2019s based at the kitchen table or in the study, just try to avoid working on the couch or in your bed. \u201cFirstly, have a look [...]Read More...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/timesnewsgroup.com.au\/ballarat\/news\/ergonomics-exercise-and-routine-aids-working-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"Ballarat Times\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-12T17:57:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/static.timesnewsgroup.com.au\/prod\/uploads\/sites\/9\/2020\/04\/Working-from-home1-scaled-e1586083712824.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Edwina Williams\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Edwina Williams\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/\"},\"author\":{\"name\":\"Edwina Williams\",\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/#\\\/schema\\\/person\\\/1679afe19d0c5817f387b660e66f07e9\"},\"headline\":\"Ergonomics, exercise, and routine aids working at home\",\"datePublished\":\"2020-04-12T17:57:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/\"},\"wordCount\":902,\"publisher\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/static.timesnewsgroup.com.au\\\/prod\\\/uploads\\\/sites\\\/9\\\/2020\\\/04\\\/Working-from-home1-scaled-e1586083712824.jpg\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-AU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/\",\"url\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/\",\"name\":\"Ergonomics, exercise, and routine aids working at home - Ballarat Times\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/static.timesnewsgroup.com.au\\\/prod\\\/uploads\\\/sites\\\/9\\\/2020\\\/04\\\/Working-from-home1-scaled-e1586083712824.jpg\",\"datePublished\":\"2020-04-12T17:57:26+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-AU\",\"@id\":\"https:\\\/\\\/timesnewsgroup.com.au\\\/ballarat\\\/news\\\/ergonomics-exercise-and-routine-aids-working-at-home\\\/#primaryimage\",\"url\":\"https:\\\/\\\/static.timesnewsgroup.com.au\\\/prod\\\/uploads\\\/sites\\\/9\\\/2020\\\/04\\\/Working-from-home1-scaled-e1586083712824.jpg\",\"contentUrl\":\"https:\\\/\\\/static.timesnewsgroup.com.au\\\/prod\\\/uploads\\\/sites\\\/9\\\/2020\\\/04\\\/Working-from-home1-scaled-e1586083712824.jpg\",\"width\":1000,\"height\":668,\"caption\":\"Disciplined: Dr Megan May said those working from home should avoid their bed and couch during business hours. 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