If you are going to be working from home, it’s important to set up your workstation as best you can to ensure you are comfortable and are avoiding awkward postures. Setting up a home workstation doesn’t have to be expensive – some simple tips and tricks can work really well.

  • Use a supportive and comfortable chair (if possible).

A good, supportive chair helps prevent fatigue and discomfort that can come from sitting in the same chair for hours on end.

  • Your elbows should be at about right angles when sitting at your desk.

You might need to raise your chair if they’re not – most kitchen tables and desks are too high! + Use a pillow as a seat cushion if needed.

  • Make sure your feet rest flat on the floor

If they don’t firmly touch the ground while sitting, be sure to support your feet on a phone book, step stool, etc.

  • Use an external keyboard and mouse.

Ideally, the monitor is separated from the keyboard and mouse. The top of the monitor should be at or slightly below eye level, shoulders relaxed with the elbows around 90 degrees.

+ If the middle of your laptop screen is not at eye level, raise your monitor using books or old shoe boxes.

  • Remember to ensure you have adequate lighting where you choose to set-up.

  • It’s important to take regular breaks

We suggest changing position every 20 minutes or so.

An ergonomically correct workstation has all the best practices to help maintain a healthy posture and improve your health and productivity. For further advice, speak with your physiotherapist for their current evidence-based approach to develop the optimal set up of your workstation.

Healthy Living in 2017

New year, a better you!
We’re officially a whole month into the New Year already! On the first of January, you sat down with a pen and piece of paper and started brainstorming your resolutions for 2017. Work fewer hours and spend more time with the family? Save up so this time next year you can be jetting off to some fantastic destination? New Year’s Resolutions differ for everybody, but a common theme is that by February, they’re just distant memories. Regardless of whether you can keep a resolution or not, you should continue to make your health a priority in 2017- especially after an exorbitant amount of champagne at your New Years function. Here are some top suggestions to keep your health in check this year!
Water. Wherever you are, whatever you’re doing, water should never be far from reach. Try to cut down on high-calorie soft drink, sugary fruit juices and energy drinks and substitute lemon and mint-infused water.
Wear a pedometer. Aim for 10,000 steps each day to lower blood pressure and maintain weight.

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