Home Office Ergonomics Guide
Tips for a correct desk setup and more
While working from home has many advantages there are also some downsides to it. Most home office workplaces are not as properly equipped as regular offices - especially when it comes to adjustable desks and chairs. This can result in back aches, neck problems, shoulder soreness and many other issues caused by bad posture. This guide will support you to set up an ergonomic home office with simple tips.
Sitting-Standing Dynamics for a healthier Workplace
Variety is key for a healthy mix during your work day. The ideal share of working positions during the day is 60% sitting, 30% standing and 10% moving.
Standing up for 15 minutes per hour while you work will burn 20,000 more calories per year. This corresponds to 6 full marathons a year and will make you healthier and happier.
More Advantages of Working while Standing are:
- Less fatigue at work
- Higher concentration
- Faster reaction times
- Saves time resulting in higher productivity
- Brain performance improves
- Trains the back and leg muscles to relieve pressure on the spine
- Decrease in neck tension and back problems
- Prevention of cardiovascular disease by stimulating the heart and blood circulation
- Higher motivation and job satisfaction with less absenteeism
Our tip: The Leitz Ergo Cosy Standing Desk Converter
This space saving desk converter instantly transforms any table or desk into a sit-stand workstation to encourage movement and burn extra calories while you work. Quick and easy to set-up, the pneumatic assisted adjustment will effortlessly lift the stand to the perfect height.
The dangers of reduced movement
The average worker spends 80,000 hours sitting during their working life. Sitting down for long periods of time lowers metabolism, fewer calories are burnt and the risk of obesity and diabetes increases. It also causes deposits to form on blood vessels causing higher risk of heart attack and stroke as abdominal fat increases. Messenger substances are also produced, which interfere with the body's immune system.
Over 30% of people between the ages of 35 - 50 have chronic back problems. More than 30% of all absenteeism is due to muscular and skeletal disorders. (Source: Statistics of the company health insurance funds).
Try Active Sitting with the Leitz Ergo Cosy Sit Stand Stool 2 in 1
The Leitz Ergo Sit Stand Stool allows the flexibility to move between sitting and standing while you work, encouraging muscle movement, improving posture and increasing energy levels. You can burn extra calories by swivelling and rocking while you work and the height of the stool height can be easily adjusted. 2 in 1 as you can adjust the height to a perfect sitting height similar to an office chair but also to a perfect standing support height with a significant higher range than other standard stools.
What is the ideal Laptop setup in the home office?
An external monitor or a laptop holder to raise the height of the monitor, an external keyboard and mouse will all ensure the correct sitting position while using a laptop. A docking station is essential for keeping a tidy desk if you are regularly using your laptop at home.
Laptops are a flexible solution but can force bad sitting positions which can cause discomfort over long periods of time.
Our tip: Leitz Ergo Laptop Stands
Using a laptop stand in conjunction with an external keyboard and mouse will ensure the screen is at the correct height for an ergonomic workspace.
Ergonomic Desk Setup
A dedicated workspace gives you the opportunity to use a proper chair, an alternative sitting option and desk. However too much sitting can influence your health in a negative way. A standing desk converter allows you to stand up frequently.
Ergonomic Setup for Dining Tables
If you do not have a spare room or dedicated space for a proper desk, you will very likely work from your dining table. As the seating in this case is not desinged for all-day working it is very important to improve it - for example with an ergonomic seat cushion. A proper laptop viewing angle to support your neck can be achieved with an adjustable laptop stand.
Ergonomic Setup for Kitchen Tables
With a proper height for standing and close to food and beverages the kitchen table is great alternative as an occasional Ergonomic Home Office setup. An adjustable stool lets you change between sitting and standing. Standing for the whole day can be very exhausting and even painful for your ankles. Therefore an Anti Fatigue Mat is a great addition to your working from home setup for kitchen tables.
Stay active for a better #WorkLeitzBalance
Walking 10,000 steps every day will improve your performance and fitness levels. However, the most immediate change you will notice is the positive affect it has on your mood. Staying active by walking will also help to prevent diseases such as diabetes, high blood pressure, lipid metabolism disorders and hardening of the arteries. (Source: AOK)
What about the air you breathe?
A healthy indoor climate is just as important at home as it is in the office. Modern air purifiers, such as Leitz TruSens, not only eliminate germs and bacteria but also reduce allergy causing particles such as dust and animal hair. Featuring 360 degree HEPA filtration, the air purifier collects pollutants and neutralises odours by automatically adapting to changing air quality conditions in a room.