If you are not careful about how you set up your space, working from home can literally become a pain in the neck.
If your current work routine involves being slumped over your kitchen table, slouched on the sofa or perhaps even laying prostrate in bed, you may well end with neck, shoulder and back pain, or sore wrists and fingers.
Here are some ways to ensure that your work environment is healthy, ergonomic and productive.
Your chair is everything
First off, invest in a good task chair, advises Pallavi Dean, founder and creative director of Dubai design firm Roar. “Vitra, Herman Miller, Haworth – there are so many great brands out there," she says.
You should opt for a solid, sturdy chair that is adjustable in height, with a separate backrest that can be modified to support your lower back. The seat should be short enough that you get full back support, without the front of the seat digging into the back of your legs. There should be about two inches of clearance between the back of your knees and the front of the seat. The seat should be well padded and slope slightly downwards, to ensure your hips are angled slightly above your knees. Your feet should be flat on the floor – use a footrest or a stack of books if required.
Adjust armrests so your arms gently rest on them with your shoulders relaxed. If you cannot get your hands on a proper work chair, use pillows to pad your seat, offer back support and unsure that you are positioned at the right height. A rolled up towel can also offer lumbar support. Be conscious of your posture. Engage your stomach muscles and keep your shoulders relaxed, but not slumped.
Get the right balance
To switch things up, invest in a wellness ball. "Technogym has a great wellness ball that is made for office environments and exercise environments, so it doubles up as both,” says Dean. Balancing on the ball will force you to engage your core and help stop you slouching.
Hands on
Wrists should remain straight while typing. It is worth investing in a palm support to ensure this happens. Position your mouse close to your keyboard to ensure you are not overreaching. The same applies to other things you will be using regularly, like your phone. “If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck,” advises the Mayo Clinic, a nonprofit organisation committed to clinical practice, education and research.
Screen time
Position your computer at least an arm’s length away. Try to align your screen with your line of vision. “If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing,” advises the Mayo Clinic. Use a desk light to ensure that your work space is well illuminated, but try to reduce direct glare on your screen.
Shift to a standing position
Try to also find a surface that you can stand and work from, and mix things up through the day. “Agility is a big concept in workplace design and you should also do it at home. Try a kitchen counter, a breakfast counter, even a bookshelf that is the right height. Maybe do some of your calls while you are standing up,” suggests Dean.
The trouble with laptops
Laptops are not designed to be used for extended periods of time. Either the screen will be too low and cause you to strain your neck – or the keyboard will be too high and cause pressure on your wrists and arms. Ideally, you should get a separate keyboard and mouse, and place these in the appropriate positions. If you will be using your laptop, try to position it so the top edge of the screen is just below your eye height.
Take regular breaks
Even if your set-up is ergonomically sound, listen listen to your body. Get up, stretch and walk around at regular intervals.
SPECS
%3Cp%3EEngine%3A%20Supercharged%203.5-litre%20V6%0D%3Cbr%3EPower%3A%20400hp%0D%3Cbr%3ETorque%3A%20430Nm%0D%3Cbr%3EOn%20sale%3A%20Now%0D%3Cbr%3EPrice%3A%20From%20Dh450%2C000%0D%3Cbr%3E%3C%2Fp%3E%0A
'The worst thing you can eat'
Trans fat is typically found in fried and baked goods, but you may be consuming more than you think.
Powdered coffee creamer, microwave popcorn and virtually anything processed with a crust is likely to contain it, as this guide from Mayo Clinic outlines:
Baked goods - Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat.
Snacks - Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavour the popcorn.
Fried food - Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process.
Refrigerator dough - Products such as canned biscuits and cinnamon rolls often contain trans fat, as do frozen pizza crusts.
Creamer and margarine - Nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils.
UAE currency: the story behind the money in your pockets
MATCH INFO
Manchester United v Brighton, Sunday, 6pm UAE
KEY DEVELOPMENTS IN MARITIME DISPUTE
2000: Israel withdraws from Lebanon after nearly 30 years without an officially demarcated border. The UN establishes the Blue Line to act as the frontier.
2007: Lebanon and Cyprus define their respective exclusive economic zones to facilitate oil and gas exploration. Israel uses this to define its EEZ with Cyprus
2011: Lebanon disputes Israeli-proposed line and submits documents to UN showing different EEZ. Cyprus offers to mediate without much progress.
2018: Lebanon signs first offshore oil and gas licencing deal with consortium of France’s Total, Italy’s Eni and Russia’s Novatek.
2018-2019: US seeks to mediate between Israel and Lebanon to prevent clashes over oil and gas resources.
Who was Alfred Nobel?
The Nobel Prize was created by wealthy Swedish chemist and entrepreneur Alfred Nobel.
- In his will he dictated that the bulk of his estate should be used to fund "prizes to those who, during the preceding year, have conferred the greatest benefit to humankind".
- Nobel is best known as the inventor of dynamite, but also wrote poetry and drama and could speak Russian, French, English and German by the age of 17. The five original prize categories reflect the interests closest to his heart.
- Nobel died in 1896 but it took until 1901, following a legal battle over his will, before the first prizes were awarded.
Libya's Gold
UN Panel of Experts found regime secretly sold a fifth of the country's gold reserves.
The panel’s 2017 report followed a trail to West Africa where large sums of cash and gold were hidden by Abdullah Al Senussi, Qaddafi’s former intelligence chief, in 2011.
Cases filled with cash that was said to amount to $560m in 100 dollar notes, that was kept by a group of Libyans in Ouagadougou, Burkina Faso.
A second stash was said to have been held in Accra, Ghana, inside boxes at the local offices of an international human rights organisation based in France.
T10 Cricket League
Sharjah Cricket Stadium
December 14- 17
6pm, Opening ceremony, followed by:
Bengal Tigers v Kerala Kings
Maratha Arabians v Pakhtoons
Tickets available online at q-tickets.com/t10
The biog
Favourite film: The Notebook
Favourite book: What I know for sure by Oprah Winfrey
Favourite quote: “Social equality is the only basis of human happiness” Nelson Madela. Hometown: Emmen, The Netherlands
Favourite activities: Walking on the beach, eating at restaurants and spending time with friends
Job: Founder and Managing Director of Mawaheb from Beautiful Peopl
RESULTS
Mumbai Indians 181-4 (20 ovs)
Kolkata Knight Riders 168-6 (20ovs)
Mumbai won by 13 runs
Rajasthan Royals 152-9 (20 ovs)
Kings XI Punjab 155-4 (18.4 ovs)
Kings XI Punjab won by 6 wickets
