Ergonomi Perkantoran

BKOM Bandung
5 Dec 202202:45

Summary

TLDRThis video script offers essential ergonomic tips for a healthy and comfortable office environment. It emphasizes the importance of using a well-designed chair with adjustable back support and seat height, positioning the computer monitor at eye level, and maintaining a relaxed posture with arms and wrists aligned properly. It also suggests taking regular breaks, using the 20-20-20 rule for eye relaxation, and ensuring adequate lighting to prevent strain. The script concludes with a reminder to follow and subscribe for more health and productivity tips.

Takeaways

  • 💺 Use a good office chair with a backrest and adjustable sitting height to support blood circulation.
  • 🧘 Adjust the sitting height so that your hips are parallel to the floor, ensuring proper blood circulation to your legs and feet.
  • 🖥️ Position your computer and input devices so that your forearms are parallel to the floor and your wrists are at a 90-110 degree angle for good blood circulation and to prevent muscle tension.
  • 📏 Keep the distance between your sitting position and the monitor or input devices appropriate, with your arms and shoulders relaxed close to your body.
  • 🙌 Maintain your wrists flat and straight to avoid muscle tension that could lead to headaches.
  • 🖥️ Position the monitor screen at or slightly below eye level to maintain a natural posture.
  • 📚 Place the monitor and keyboard in front of your eyes to avoid neck strain.
  • 🌞 Minimize glare on the monitor screen by using an anti-glare filter or adjusting the monitor to avoid overhead light.
  • 📄 When copying documents, place them in front of you or parallel to the monitor at a natural reading angle to prevent muscle strain from leaning over.
  • 💻 Ensure that the CPU placement under the desk does not obstruct leg movement and comfort.
  • 👀 Take regular breaks to reduce fatigue and use the 20-20-20 rule for eye rest: every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds.

Q & A

  • What is the main purpose of the video script?

    -The main purpose of the video script is to provide tips on office ergonomics to prevent work-related diseases and ensure comfort during work.

  • What are the key features of a good office chair according to the script?

    -A good office chair should have a backrest support and an adjustable sitting height.

  • Why is it important to adjust the sitting height to ensure the thighs are parallel to the floor?

    -Adjusting the sitting height to ensure the thighs are parallel to the floor helps maintain smooth blood circulation to the legs and feet.

  • What posture should the feet maintain while sitting at the office?

    -The feet should be flat on the floor or on a footrest to avoid strain.

  • What is the recommended angle for the lower arm and elbow while using a keyboard or mouse?

    -The lower arm should be parallel to the floor, and the elbow should be at a 90 or 110-degree angle for good blood circulation and to prevent muscle tension.

  • How should the distance between the sitting position and the monitor be adjusted?

    -The distance should be such that the arms and shoulders are relaxed and close to the body.

  • What should be the position of the wrists and fingers while typing?

    -The wrists and fingers should be flat and straight, and shoulders should be relaxed to avoid muscle tension and headaches.

  • What is the recommended position for the monitor screen?

    -The monitor screen should be at least at eye level or slightly below to maintain a natural viewing angle.

  • Why is it important to avoid glare on the monitor screen?

    -Avoiding glare on the monitor screen helps reduce eye strain and improves visibility.

  • What should be done when copying documents to prevent muscle strain?

    -Documents should be placed in front of or parallel to the monitor at a natural reading angle to prevent muscle strain from turning.

  • What is the 20-20-20 rule for eye rest mentioned in the script?

    -The 20-20-20 rule suggests taking a 20-second break to look at an object 20 feet (or 6 meters) away every 20 minutes of screen focus to rest the eyes.

  • What is the final advice given in the script regarding the placement of the CPU under the desk?

    -If the CPU is placed under the desk, it should not obstruct the leg space to ensure proper positioning and comfort.

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相关标签
ErgonomicsWorkplace HealthOffice ComfortSitting PositionComputer SetupMonitor PositionKeyboard MouseHand PositionEye CareRest Breaks
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