How to transform a home office in the ideal place to work

As a workplace affects you

On how to organize your workplace depends on your state of health and, consequently, your productivity. In a well-equipped, ergonomically designed home office you will be able to do more than usual and feel better at the same time.

Studies show that people who work in an office with a well-designed layout, perform tasks more efficiently. For example, studySpent in the School of Management at the University of Minnesota, found that workers who have replaced their chairs on the treadmill, have significantly increased their productivity.

First, because of the unusual method of operation was observed decline in performance, but when the study participants adapted their performance has improved. Increased productivity, improved quality of work and communicate with colleagues.

It also works in reverse order: poorly organized workspace can cause health problems and reduce efficiency. Here are a few problems that may arise from the ill-conceived workplace:

• occupational diseases of muscles and bones;
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• diseases of the cervical spine;
• pain in the shoulders;
• pain in the wrists;
• lower back pain;
• tunnel syndrome;
• pain in the elbows;
• eye strain due to insufficient lighting;
• stress arising due to noise or clutter;
• weight gain due to sedentary work.

Unfortunately, many freelancers do not pay enough attention to their home offices. And given the fact that freelancers get paid for the work done, it loses on an uncomfortable workplace not only their health but also their money. After all, the smaller the efficiency, the lower and income.

As arranged your workplace

Novice freelancers often buy for your home office or just a cheap second-hand furniture. And when their business goes up the hill, they are just too busy to change the furniture or something to improve your office. So that their jobs are not very comfortable.

There are several ways to improve your home office right now. Look at your desk, on the technique that you use, on the chair. It should be properly locate these items, and the degree of comfort will increase significantly.

Desktop

If you use a regular table, it should be high enough so that you do not have to bend over it. At the same time it should not be so high that you have to wring wrist while writing or computer work. The correct height of the table depends on your height.

Specialists one of the largest medical centers in the world, Mayo Clinic, gave several recommendations on the creation of an ergonomic workspace. According to their advice, the table should be no higher than 86 cm.

In general, the standard height of the table is considered to be 75 cm, however, is the total value for the average height person - 175 cm. How to calculate the ideal table height for yourself? Multiply your height in inches by 75 and divide by 175. For example, my height - 163 cm, so the ideal height table will for me is about 70 cm.

Check how this height is right for you, quite simply. When you sit at such a table, elbows should be free to lie on the table, and the shoulders should not rise. In my case, the height of 70 cm was ideal in this respect.

And do not forget to free the space under your desk: nothing should interfere with the feet.

Equipment for work

Computer, laptop, tablet and smartphone - quite a common set of modern freelancer. If you use more than one devaysa should think about their location. When the home office designed to be installed only one device, the ergonomics could suffer.

Location working techniques affect your comfort, even if you do not notice. If the screen is too low, such as when you're using a tablet, you work in a flexed position, which can eventually cause pain in the shoulders and back. If the screen is too high, it hurts your neck.

Here are some steps to help you use the technique with greater comfort.

1. Choose the primary device

Adjust your workstation to the device that you use most often, but think about how to use other devices with greater comfort. For example, next to the main desk can be placed another table for mobile gadgets.

If you have a chair with wheels, you can easily move from one table to another, when you need to use something from the mobile devices. And to make it easier to work with them, use a rack-holders, table or floor. They are easy to adjust and place the screen at a height comfortable for work.

2. Check the height of the screen

When you sit with your back straight, the screen must be placed at the level of your eyes. You do not have to lower my eyes, or look up. To adjust the height of the screen, you can use special racks.

Well, if you prefer to work on a laptop, you can use an additional monitor that do not have all the time to keep his head tilted.

3. Set the correct distance

Your computer should be close enough that you do not have to lean forward while working. If sitting with a straight back, you can touch the screen with your fingertips to choose the right distance. If you have to reach the monitor too far away, but if you can put a hand on him - too close.

Chair or chair

If you have a sedentary job, it is important to choose a comfortable chair that provides good support for the back.

There are brands of office furniture, pay special attention to the comfort of the workplace. For example, a brand of Herman Miller, which produces the well-known the Aeron ergonomic chair, as well as company and Haworth Humanscale, making emphasis on environmental friendliness and ergonomics furniture.

Yes, these chairs are not cheap. The cost of the new ergonomic chair may exceed 100 thousand rubles. However, it is not necessary to buy a new chair, you can take it with hands or pick cheaper counterparts.

The main thing that the chair is well supported back - back angle should be slightly greater than 90 degrees, so you can relax your back muscles.

Here are the signs of an ergonomic chair:

• adjustable height;
• support for the back, especially the lumbar;
• armrests on the same level with the keyboard;
• back can be bent, the spring under the weight of the body.

body position

Even the most ergonomic workstation is not going to help you stay healthy and increase productivity when you're working in the wrong position, for example slouch.

Here are some tips about the correct posture:

• Adjust the chair height and position of the hands. Sit so that both feet flat on the floor, and the angle between the femur and tibia of 90 degrees.
• Check back support. If your chair does not provide good support, put a pillow to relieve the tension from the lumbar.
• Put a chair in the center of the workplace. You must be clear in front of his main work screen.
• Sit up straight. Do not slouch or lean on the table.
• Take regular breaks. Even if your posture at your desk is ideal, there is nothing good to sit all day.

Alternative workstations

If, during the you feel uncomfortable or worried that your work is too sedentary, consider installing an alternate workstation.

There are many variations of the workplace, and not all of them include a desk and chair. Here are some examples of alternatives:

• table for standing operation;
• Ball for fitness as chair;
• desk with a treadmill;
• orthopedic knee chair.

Most freelancers choose to work tables at which you can work standing up.

Independent journalist Samantha Gluck (Samantha Gluck) explained why she chose a standing workplace:

I spent a lot of time sitting. And all this time looking for a way to improve their health. I thought: I will try, and if you do not like it, I will work as before. Since then, I have never worked as before.

Samantha uses a table for work standing for about two and a half years. Her normal working session at the table last about three hours and can reach up to five hours.

Freelance writer Jennifer Mattern (Jennifer Mattern), using a standing workstation from 2010, holds her three to four hours a day and alternate with other places to work:

I love to jump from place to place. I moved out of his chair in a chair, and then at the table to work standing up, and then back again.

Finding the right alternative

All initially have problems in order to find the ideal alternative to conventional table. Most often, the problems relate to the high cost of special workstations. If you can not afford expensive furniture or do not wish to invest in the improvement of the workplace, you can make your own table for work standing up.

For example, the put under the monitor a large book, to raise it to the desired level, and the keyboard and mouse to put on a separate, slightly higher table.

Or do like Jennifer Mattern, also collected his workstation from the usual furniture. She put on the cabinet shelf modular unit with legs, not him - a small box on top - my laptop.

Well, if you own make a table, Offers great scope for imagination. On a makeshift workstation can accommodate all the necessary equipment.

The main thing is to monitor when it was at eye level or slightly below, so you do not have to bend down.

And, of course, need to be concerned about the convenient placement of the keyboard, such as on a separate table. You can buy a wireless Bluetooth-keyboard and without problems to use it with a laptop or tablet.

In addition, it is necessary to take care of flooring, for example, put a mat to keep your feet do not get tired.

Advantages of the alternative workstation

Freelancers, choose a table to work standing up, mark a positive impact on health: fade back problems, relieve fatigue from sedentary work. In addition, increased concentration and mental clarity, reduce the number of needless to surf the Internet.

Jennifer Mattern saw what the workplace is suitable for the lazy: the faster you finish the job, the faster will be able to sit down, and then cease to be distracted and concentrating at work.

In addition, you can alternate between jobs, depending on the type of activity. For example, if the task requires concentration, work sitting, and if you want to undertake studies or briefly examine some materials - standing.

However, your table and position of the body is not the only thing that should be considered. Environment also plays an important role.

Outside the workplace

Your home office - is not just a chair, a table and a monitor. To create a healthy working atmosphere in the house, you need to take care of the environment. like light or noise factors greatly affect your health.

Lighting

Zhang Vivian (Vivian Giang) from the University of North Carolina studied the effect of light on the productivity of workers. according to results of researchThe light has a direct impact on productivity. An article published in the business school blog, argues that it is important and the type and amount of light in the office space.

"Cool" light with a color temperature of 3000 K enhances productivity, but the best effect on humans has real daylight. If a person does not have access to natural light and works in a windowless room, he becomes irritable and tired quickly.

according to Exploration Northwestern University, employees who have access to this daylight for working day, enjoy better health and a good mood, they are more cheerful, energetic and productive.

So choose a room with windows to during the working day to enjoy the present daylight.

Noise

The noise may not only detract from the work, but also have a negative impact on health. For example, if living or working room is located next to a noisy street, it can cause stress, disorders of the cardiovascular system, irritability and sleep problems.

Health problems associated with noise - quite a common phenomenon. according to report Regional Office for Europe, traffic noise harms almost every third person in Europe.

If quite noisy, it is worth to take action in your home office. Modern sound insulating panels can be easily mounted by hand. Moreover, they also look original and refresh the interior.

For additional sound insulation premises can be used carpets, curtains and upholstery, set new quality windows and thicker doors made of solid wood.

And most importantly, remember: ergonomic workplace helps to make you feel better and be more productive. So that all the costs of its organization can be considered a long-term investment in your business.