How do you create and maintain a healthy and ergonomic work space at home or in the office?

What are the main things that will make the biggest difference? For most: it is lighting, chair and distractions. Mine from your personal history what works best, what concessions can you make to improve your current situation, and then draw up a plan to get there.

6 astuces pour créer un espace de travail concentré, dynamisant et productif (par Grace Lordan) 1. L’air : recherche des endroits avec un bon flux d’air — par exemple entre 2 fenêtres ouvertes 2. Vert : ajouter des plantes pour booster ton attention 3. Lumière naturelle : priorise le travail dans des zones où tu as de la lumière naturelle 4. Température : la température idéale pour être productif est autour des 20°C 5. Bruit : cherche des endroits calmes ou investis dans des écouteurs à réduction de bruits 6. Couleur : entoure-toi de bleu quand tu veux être créatif, penser de fa?on systématique ou améliorer ta performance, entoure-toi de rouge quand tu veux te focaliser sur des taches analytiques Simple & efficace.

This is key particularly if you are going to work from home. It is really important to have a designated workspace so that work life balance can be achieved. Once you have the workspace it is important to ensure you have the right equipment. The foundations of this are a desk and a chair. The chair should be fully adjustable to allow perfect posture the desk ideally should also be adjustable although not essential. The lighting and heating are obviously more controllable at home which is a big draw.

Different people have different needs. Some need just notebook and a pair of headphones. For others, a full desktop setup is required to enter that peak focus mode. For me, the bare minimum is an external mouse and a screen in a quiet room. A keyboard, standing desk, and a dedicated pair of speakers are welcomed additions.

As a longevity physician whose company and products focus on 360° improvements in well-being, I recognise the importance of improving your environment to support physical and mental health. Here is one of our clients' most loved Biohacks for workspace refinement: Declutter your desk to improve focus by reducing visual distractions and creating an organised workspace. A neat desk promotes a sense of calm, reduces tension, and creates an atmosphere favourable for better focus and productivity. Dedicate just 10 minutes each day to decluttering, avoiding overwhelming tasks. Break down the process by decluttering one section of your desk at a time. Create a schedule to reset specific areas, making the process more manageable and organised.

I'm sure that there are medical recommendations on how to sit and work, but I think in real life you should find what works for you. For me it is 1. External screen and mouse (keyboard is optional based on the space on your table and whether you use both your external screen and the screen on your notebook 2. Standing desk - It might not be for everyone, but I find it useful especially for fighting a food coma after lunch and for effective meetings 3. Enough light, preferably daylight with a nice view

The foundation of a healthy workspace lies in selecting the right furniture and accessories. Invest in an ergonomic chair that offers support for your back, neck, and arms, and ensure it can be adjusted to your height and preferred seating position. A desk that accommodates all your essential items at the correct height is crucial. Additionally, accessories like a monitor stand, keyboard tray, mouse pad, footrest, and desk lamp can significantly enhance comfort and efficiency, reducing strain and increasing productivity.

First, invest in an adjustable chair that supports your back and promotes good posture; this prevents back pain and boosts productivity. Second, a desk at the correct height allows for comfortable arm positioning, reducing strain. Finally, ergonomic accessories like a keyboard and mouse set minimize wrist discomfort and enhance efficiency. Placing these items correctly within reach ensures a comfortable and productive work environment.

Once you assess your need for ergonomically arranged workspace and have decided on the appropriate furniture, it's time to arrange the work space ergonomically Adjust Chair height so that your feet should be flat on the floor, with your knees at hip level. Ensure you can sit back against the chair’s backrest while leaving space between the chair and your knees. They should allow your shoulders to relax and your elbows to form a 90-degree angle. Desk height should enable you to keep your elbows at a 90-degree angle and your wrists straight. Keyboard Placement should enable to position it directly in front of you, allowing your wrists to remain straight. Keep mouse close to the keyboard at the same height to avoid overreaching.

Proper arrangement of your workspace is essential for maintaining ergonomics. Position your monitor at an arm’s length away and slightly below eye level to prevent neck strain. Keep your keyboard and mouse close to each other at a height that allows your wrists to remain straight and relaxed. Ensure your feet are flat on the floor or on a footrest, and your knees are bent at a 90-degree angle. This setup minimizes the need for twisting, bending, or reaching, promoting a more natural and comfortable working posture.

First, I adjust my chair so my feet are flat on the floor and my knees are at a 90-degree angle, reducing strain on my lower back. Next, I position my monitor at eye level to prevent neck strain. Finally, I keep essential items within arm's reach to minimize repetitive stretching and twisting, ensuring a more efficient and healthy workflow.

Three important habits that can eliminate health implications of sedentary lifestyle (and boost your productivity) are: 1. Taking a break every 50-55 minutes to move, stretch, do jumping jacks, squats, any movement. 2. Walking (the most underrated exercise) 3. Stretching to prevent lower back, neck & shoulder pains and other health issues related with sedentary lifestyle, specifically include these: ? cat cow pose ? the world's greatest stretch ? hip flexors and quads stretch ? passive hang

Prioritizing tasks is an important part of any work routine. 1. Identify the most important and urgent tasks. 2. Break larger tasks into smaller, manageable steps. 3. Focus your energy on completing them first. This approach helps you maintain momentum, avoid procrastination, and prevent feeling overwhelmed.

You're either fully committed or you're not at all. I recently took a bold step and deleted all social media, business communication, and email apps from my phone. If you're able to set up a home office, that's an even bigger advantage. The rule is simple: when in the office, it's all about work. Once you step out, work stays behind. Sticking to this rule helps tremendously in easily transitioning between work and personal life. It creates a clear boundary that promotes focus and balance.

Adjusting work habits and routines is crucial for creating and maintaining a healthy and ergonomic workspace. Taking regular breaks can prevent muscle fatigue and eye strain. Maintaining the correct posture is vital. Sit back in your chair with your feet flat on the floor and your back supported. Your knees should be at the same height as your hips. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Keep frequently used items within easy reach to minimize stretching or straining. Incorporate exercise into your daily routine to strengthen muscles and increase flexibility. This can include stretching, walking, or even yoga. Switch between different tasks to avoid repetitive strain.

I adjust my work habits and routines by scheduling regular breaks to avoid prolonged sitting, ensuring I stretch and move every hour. I set up my workspace near natural light to boost mood and productivity. Additionally, I use ergonomic equipment like an adjustable chair and desk to maintain proper posture and reduce strain.

For some people, having a good-looking and organised space is important for functioning well. However, they judge this need. If this is you, respect your need. Ask what can you do to add the personal touch, that would make all the difference?

Decorating your workspace with personal touches have a great impact on your mood and vibes and can impact in maintaining a healthy and ergonomic work environment. Personal items like family photos or plants can make your workspace feel more comfortable and less sterile, which can reduce stress and increase feelings of well-being A personalized space can boost your sense of commitment to your job, leading to increased work productivity. Decorations that reflect your personality can improve your mood and overall morale. Hang artwork that inspires you or brings you joy. Good lighting is crucial for reducing eye strain. Plants can improve air quality and bring life to your workspace.

When setting up your workspace, you want to make sure you aren't constantly distracted by the things around you. Give it a personal touch while keeping the clutter to a minimum with these tips: 1. Choose a single color or theme. Maybe all your accessories are gold, or you want to bring green into the space with a few plants. 2. Have an "inbox" to corral items that tend to look messy like paper, sticky notes, stuff you need to take an action on, etc. 3. Remember that less is more. You'll be more calm and focused with fewer items sitting out. Utilize drawers, bins, and cable management solutions to streamline the look of the space.

Firstly, I add family photos to remind me of my support system, keeping me motivated. Secondly, I place inspirational quotes near my desk to maintain a positive mindset. Lastly, I use colorful stationery to add vibrancy, making my space more inviting and enjoyable.

Don't overthink this! Personalising or decorating your work space is simply about creating a space that feels inviting and safe, and that makes you want to be there. The smallest details can often make a big difference - having your favourite stationery or water bottle, for example (as well as the many other great suggestions offered here!) And this isn't something you have to decide on all at once. You can continuously add or change details - occasional refreshes or additions can bring that extra boost of novelty and joy to your space!

Experimentation is very important especially if you are constructing a workplace for other people. Ask for feedback if you can. It is important to remember that there is a risk of "overegonomising" to the point that it's just uncomfortable

I've changed my own workspace many times over the years and there are two things I think are important when assessing whether your setup is working for you. 1) How your body and mind feel. Any pain? Fatigue? Etc. 2) How's your measured productivity? If you don't already, you can use a timer to time your "before" and "after" making an adjustment. Perhaps you might think buying a certain keyboard will make you more productive, but it just doesn't. Important Note: Always allow time to onboard things whether it's a physical item or other change. I bought a split keyboard and hated it at first but now I'm not only more productive, it solved some elbow pain!

An organised space is important, however you need to be able to find what you are looking for. Instead of following someone else's organisational schematics, ask yourself where something needs to be, and build your own schematics.

As a passionate music listener, I always try to add a pair of quality speakers to my desk setup. If you have the luxury of having the room for yourself, I would recommend good speakers to everyone over the more common headphones. The quality of the sound and the comfort of not having anything on your head is priceless.

While a good ergonomic chair is crucial, sitting for extended periods is inherently unhealthy. Consider incorporating a standing desk converter or a treadmill desk to allow for frequent shifts between sitting, standing, and light walking. Set timers or use activity trackers to remind yourself to stand up and move every 30-60 minutes. Perform simple stretches, walk around the office, or complete short bodyweight exercises during these breaks. Take walking meetings or phone calls. That's a few suggestions to get started!