WFH Ergo Checklist: Optimize Your Workstation

David Chen — Thu, 29 Jun 2023 15:08:15 +0000

s working from home becomes more common, the importance of ergonomics has become an increasingly vital issue. Without the proper setup, prolonged computer use can lead to health issues like wrist or shoulder pains, eye strain, and backaches. To make those who use a home office, or use their computers for long periods each day, we have developed the ideal WFM Ergonomic Workstation Setup Checklist.

From adjustable chairs to wireless keyboards and mice, read on to see what items you need to improve your home office experience, and ensure you’re doing the best thing for your body.

What Is Ergonomic Design & Why Should You Care?

Ergonomics is the study of how our bodies interact with objects and equipment. Ergonomic design takes into account both the physical needs of a human body, as well as its cognitive abilities when creating products or environments, making an ergonomic workstation setup checklist vitally important to anyone using their computers for long periods each day.

When it comes to workstations, ergonomic design helps ensure that you can maintain a good posture even for long periods of time. This helps to reduce strain on your body, prevent eye strain, and can even improve productivity.

Ergonomics is not a niche field, as the US government recognizes it as essential in the workplace. More workplaces are making the transition to ergonomic-focused office spaces, as you might have already seen at previous places of employment – so why shouldn’t you do the same for your home office?

The results are immediate and significant, as the US government found that 1/3rd of all sick days were due to a lack of ergonomic design choices in the workplace. So not only will this simple switch be better for your health, but it will also help with productivity as you’ll make fewer mistakes and be able to work harder, for longer.

The Basics of a Good WFM Ergonomic Workstation Setup Checklist:

These are the essential components in any ergonomic workstation setup checklist:

1. Chair: A quality chair with an adjustable seat height and lumbar support is essential for good posture when working from home. Choose one that allows you to sit comfortably without slouching or hunching, and is at the height that sits your knees in line with your hips.

2. Monitor: Make sure you get a monitor or laptop with an adjustable viewing angle and a glare-resistant screen. The ideal height is one that allows your neck to be at a 90° angle with your back.

3. Keyboard & Mouse: Choose a wireless keyboard and mouse to avoid cables, to allow greater freedom to position them when typing or clicking. A compact size can help reduce shoulder and wrist pain associated with prolonged use, preferably find an ergonomic design like this one.

4. Desk: Your desk should be adjustable to support a sitting or standing position, and big enough to house all of your equipment without causing clutter on the surface. The benefits of standing desks are significant, but if you do not have the budget they’re not essential.

5. Lighting: Proper lighting helps reduce eye strain, so choose a lamp that emits a soft light and illuminates your workspace evenly.

6. Accessories: Invest in a headset if you are making phone calls or video conferencing frequently. An ergonomic keyboard tray can also help to reduce strain on the wrists and arms, as well as keep your desk free from clutter.

By creating an ergonomic workstation setup at home, you can improve your overall comfort and productivity. Take time to assess your needs and choose the right equipment to ensure you are working in a safe and healthy environment.

In this checklist, we will go through each of the options in detail for you to make an informed decision.

Adjustable chairs and Sit-Stand desks

The first item to consider in your ergonomic workstation setup checklist is the desk and chair. Sitting for long hours in front of a computer can cause bad posture, chronic back and neck pain, and other health problems.

An ergonomic, comfortable desk chair can alleviate all of these. However, it is essential to find a chair whose height you can adjust, and that has lumbar support to avoid slouching. Alternatively, a Sit-Stand desk will enable you to switch between sitting and standing positions during the day, helping you avoid the negative effects of prolonged sitting – and can be used in combination with a slimline treadmill for walking while working which is a great way to get exercise into your daily routine.

External Keyboard and Mouse

Many laptops come with smaller than regular or confined keyboards, which can be a hassle to work with over the long term, especially if you have large hands. Therefore, it is better to use an external keyboard and mouse set that allows you to customize the position and angle of the keyboard and mouse. By using a separate keyboard and mouse from the laptop’s built-in ones, you can control your monitor screen’s positioning and avoid neck and eye strain.

An ergonomic keyboard like this option here is even better for this. It has been designed with a split down the middle with each side positioned at an opposing angle. This provides the optimal wrist position for typing, allowing you to type for longer while making fewer mistakes.

If you’re on a tighter budget, this wired option is cheaper and achieves the same desired goal. The only downside is the cable which can restrict your positioning in some setups.

Monitor Stands

Having the proper height and distance between your monitor and eyes will help prevent neck and eye strain. Monitor stands are a cost-effective solution to arranging your screen. These stands help raise your display to a comfortable level and often come with the option to adjust the height to your preferences.

This option here is cost-effective, ticks all the boxes, and looks amazing.

Multi-port USB Charging Hub

An underrated option in the ergonomic workstation setup checklist is a multi-port USB charging station. With many devices using USB ports, it can be a hassle to choose between charging or using some other peripheral devices for work.

It can be especially awkward, fighting for desk space and untying the knots competing for the USB port. A multi-port USB docking station makes it easier to charge and connect those peripheral devices.

This option here comes with 4 ports and looks great. It’s also ideal as it doubles as a desk lamp, which kills two birds with one stone, as the lighting can help reduce eye strain.

This option has a different, slimmer design that could work better for your setup.

Conclusion:

Working from home can provide a flexible and tranquil atmosphere, but it is essential not to neglect your overall health and well-being.

In this blog post, we have outlined some of the must-have components in any ergonomic workstation setup checklist that will help change your work area and improve your posture, comfort, and productivity.

By changing small things and following the ergonomic checklist, you can help yourself remain healthy and comfortable while working, whether you work remotely, in an office, or from a coffee shop. Implementing ergonomics in your work style will reduce stress and increase your work productivity.

The post WFH Ergo Checklist: Optimize Your Workstation first appeared on Macally Blog.

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