Make your stay at work healthier

Although we keep hearing the word ergonomics, the concept is far from being mainstream in our workplaces. In fact, it is becoming apparent that sedentary desk jobs are leading to musculoskeletal discomfort and other health issues.

“There’s also a need to understand that a safe working environment requires more than just ergonomically designed furniture; it needs to be conducive to health on all levels,” points out Neha Kulkarni, partner, Aum Architects, New Delhi.

The good news is that there’s been an explosion of research in this area, for there is a growing realization that the healthcare-cost implications of an unhealthy work environment can be enormous.

Research presented at the HFES (Human Factors and Ergonomics Society) 2014 Annual Meeting in Chicago, US, in October, demonstrated that a comprehensive and proactive workplace ergonomics programme, or a workplace that keeps in mind and plans for the health and well-being of employees, is beneficial to both employers and employees, and is a highly cost-effective way of improving performance, health and well-being, and happiness.

If you can incorporate any, or all, of these four ideas that were presented at the HFES event into your workspace, you will be the better for it.

Surviving an open office

Open offices are everywhere, but research seems to be giving them a thumbs down. Four scientists from Stockholm University, Sweden, examined data from nearly 2,000 employees working in seven types of offices. They found a “significant excess risk” of short sick-leave spells in open-plan offices, especially among women, and a higher prevalence of both short sick-leave spells and a higher number of sick days among men in flex-offices (open-plan layouts with no individual workstations, but some meeting rooms). Evidence has shown that “traditional open-plan offices are less good for employee health”.

And the reasoning—that an open-plan layout enhances communication between colleagues and improves the overall work-environment satisfaction—has also been laid to rest by another study published in the December 2013 issue of the ‘Journal Of Environmental Psychology’. “Open-plan layouts are widely acknowledged to be more disruptive due to uncontrollable noise and loss of privacy,” the report says.

Do this: Get a set of headphones, and listen to the soothing sounds of nature every now and then for some calm amid the chaos. Every once in a while, take refuge (alone) in an empty conference room or maybe a huddle room if the office has one.

Sit and stand

Sitting for long periods increases the risk of heart-failure in men, even those who exercise regularly, according to research published in the American Heart Association journal, ‘Circulation: Heart Failure’ in 2014. Earlier research has shown that too much sitting, and sitting in a wrong posture, can lead to multiple health issues.

Do this: “People who sit all day are at as high a risk of back injury as those who stand all day. The key to good ergonomic health is a mix of the two. Split time evenly between sitting and standing. Do some work standing (like taking calls, thinking, holding meetings…) and some sitting (typing, taking notes etc.),” recommends Dr Anandani. “I recommend that sitting is broken up by periodic standing and moving during the day, preferably 1-2 minutes every 20-30 minutes, as research shows that frequent microbreaks improve levels of comfort, work performance, and reduce the risks of musculoskeletal injuries. And even while sitting, keep changing your posture: standing, sitting, reclining—changing postures is good for the body, and ergonomists say we should do it frequently. Movement keeps the discs in the spine hydrated and increases blood flow, pumping oxygen to the brain and improving focus and productivity,” adds Dr Anandani.

Get out in the sun

Do you have a window near your work seat? The answer to this question is important. A study, published in the ‘Journal Of Clinical Sleep Medicine’ in June, and done by researchers of Northwestern University and the University of Illinois at Urbana-Champaign, US, found that office workers with more natural light exposure at the office had longer and better sleep at night, more physical activity and a better quality of life than office workers with less light exposure.

Another study published in the journal ‘Plos One’ in April, again by researchers of Northwestern University, reported that this exposure to natural light can help keep your weight in check too. “Windows also provide for opportunities for active and passive contact with nature, which positively impacts well-being, another compelling reason to bask in light even while at work,” says Ashima Puri, consultant psychologist, Aashlok Hospital, New Delhi.

A simple design solution to augment daylight penetration in office buildings would be to ensure that the workstations are within 20-25ft of the peripheral walls containing the windows, according to the ‘Plos One’ study. “Often, that is not possible. Besides size, window heights and locations must be designed keeping in mind the location of the site; some towns and cities are so hot that windows which are too big might make working impossible,” says Kulkarni.

Do this: If you do not sit near a window or your office does not have any, get up and step out in the sunshine. A new study published in January in the ‘Scandinavian Journal Of Medicine And Science In Sports’ reports that even a 30-minute lunchtime stroll can improve people’s moods and ability to handle stress at work almost immediately. “Walking in the middle of a working day is a great idea, as it gives us a window to relieve stress, and get away from action. It can also help keep your blood pressure under control,” says Puri.

Green your desk

Are you a proponent of a lean office with clean desks and spaces? Time for a rethink! A new study by researchers at the University of Exeter, UK, published in September, found that offices with plants make staff happier and more productive than “lean” designs devoid of greenery. In fact, scientists found that introducing plants to a “lean” office could increase productivity by 15%—for plants in the office significantly increase workplace satisfaction, levels of concentration, and influence the staff’s perception of air quality. “It is well known that plants can lower physiological stress, increase attention span and improve well-being, and this study shows that the benefits translate into work spaces too,” says Puri.

“Yes, green is always soothing to the eyes, and within offices it always looks really good, but maintaining (it) can be a challenge as controlled atmospheres are not natural for plants. They need to be moved out in the sun, and replaced periodically by other plants,” says Kulkarni.

But Deshpande feels that the shift must happen at the individual level, with people deciding to make their own desktops green too. “This will lead to a culture of having something green at the office irrespective of where they work,” he adds.

Do this: Take the initiative, make your desktop green. Deshpande’s suggestions: “Choose plants that can stay without water even for a long weekend, and can thrive even in shade (‘Syngonium’, ‘Chlorophytum’, ‘Zamia’, money plant, ‘Philodendron’ gold, and ‘Philodendron xanadu’ are some good options). Go for small pots that you can pick up and keep near the windowsill for a few hours of light and sunlight every few days. We also advocate the practice of upcycling plastic and glass bottles to create self-watering, upcycled pots that are green and sustainable; these are sustainable and very easy to put together.”

SIT RIGHT

Regardless of how healthy your work posture is, sitting in any one position for an extended period is not a good idea. Here’s what you can do

If you have an adjustable chair, alternate between the following positions, every half-hour, to keep your pose neutral and relaxed:

Sit upright: Keep your torso roughly vertical, your thighs horizontal, and your lower legs vertical.

Sit reclined: Tilt the backrest of your chair back so that your torso reclines at 105-120 degrees from your thighs.

Sit declined: Tilt the seat pan of your chair slightly so that the angle between your thighs and torso is slightly more than 90 degrees. Don’t overdo this or you will feel like you’re sliding.

—Garima Anandani, chief spine specialist, Qi Spine Clinic, Mumbai.