Ergonomics in front of the computer

Ergonomics – prerequisites for a good physical and mental study environment

There are simple tricks you can use to make your body feel good during long days in front of the computer, whether you're sitting at home or on campus:

• Vary your position throughout the day. Stand as much as you can, it provides many health benefits.
• When standing, have a proud posture and distribute the weight on both feet, vary often by moving your hips, standing on one leg, etc. A moving box on the table can work as a standing table. The right height is when your elbows can rest on the desk and your shoulders are relaxed.
• When sitting on a regular chair, sit in the middle of the chair with your back straight and your pelvis tilted forward.
• The top edge of the monitor should be at eye level and the gaze slightly downwards. Feel free to use a separate keyboard and mouse so that you can place your screen or laptop on a few books to get the right height.
• Have an even light on your work surface and preferably let the light come from above so as not to create shadows or dazzle you.
• Plan your day to find a balance between effective focus time and recovery. Take short breaks every hour and a longer one around lunch.
• Try to create a calm environment without disturbing elements. Feel free to put your mobile phone so you can't see it. Reach for headphones or earbuds to increase your focus.

If you want to learn more about different positions, you can watch this 4-minute clip