1. Ergonomics for healthy living! Ergonomics for healthy living!

2. Ergonomics? Ergonomics is the science and art of workplace design for maximum physical comfort, maximum efficiency and prevention of injury at workplace. Its potential results: greater productivity, heightened moral heightened moral and reduced compensation for work induced injuries.

3. The road to good ergonomics ! Do all you can with the tools you have Do all you can with the tools you have Good equipment is half the battle Good equipment is half the battle Work smarter, not harder Work smarter, not harder Make thDings user friendly Make thDings user friendly Practice healthy living Practice healthy living Seek appropriate professional help Seek appropriate professional help

4. Taking care of joints!! Learning new ways of carrying out everyday tasks to reduce the stress on your joints. plan ahead – save harder tasks for later in the day when you might be feeling less stiff or sore plan ahead – save harder tasks for later in the day when you might be feeling less stiff or sore pace yourself throughout the day pace yourself throughout the day notice which positions and movements make you stiff notice which positions and movements make you stiff avoid straining joints by doing things awkwardly avoid straining joints by doing things awkwardly avoid being in one position for a long time avoid being in one position for a long time keep active, but balance activity with rest keep active, but balance activity with rest keep active keep active try to stick to a healthy weight try to stick to a healthy weight

5. Practical changes at work and home to protect the joints Use larger, stronger joints – push doors open with your shoulder rather than your hand Use larger, stronger joints – push doors open with your shoulder rather than your hand Spread the weight of an object over many joints – use both hands to carry your shopping or use a shoulder bag. Spread the weight of an object over many joints – use both hands to carry your shopping or use a shoulder bag. Avoid gripping things too tightly Avoid gripping things too tightly Shift rather than lift items – slide heavy pans along a kitchen unit. Shift rather than lift items – slide heavy pans along a kitchen unit. Consider flexible working – starting earlier or later in the day to avoid the rush hour. Consider flexible working – starting earlier or later in the day to avoid the rush hour. Try not to sit in the same position all day – take regular breaks and move around Try not to sit in the same position all day – take regular breaks and move around

6. Conserve energy! Get at least 8 hours of sleep at night. Take two 30 minute naps throughout the day, and try to rest for 10 minutes each hour. Get at least 8 hours of sleep at night. Take two 30 minute naps throughout the day, and try to rest for 10 minutes each hour. Avoid holding items in static positions for long periods of time (i.e. a book). Avoid holding items in static positions for long periods of time (i.e. a book). Plan out your daily schedule ahead of time, alternating light and heavy tasks. Plan out your daily schedule ahead of time, alternating light and heavy tasks. DO NOT RUSH! Allow for enough time to complete all tasks to avoid rushing. DO NOT RUSH! Allow for enough time to complete all tasks to avoid rushing. Avoid loud noise or inadequate lighting. Avoid loud noise or inadequate lighting. Carry a cordless phone around with you at all times so that you never have to rush to answer the phone.. Carry a cordless phone around with you at all times so that you never have to rush to answer the phone.. Using hand rails helps to eliminate strain on the knees and the back when climbing stairs. Using hand rails helps to eliminate strain on the knees and the back when climbing stairs.

7. Exercise is the key! Regular exercise will result : Regular exercise will result : in less pain due to more flexibility, in less pain due to more flexibility, you’ll have greater strength and endurance, you’ll have greater strength and endurance, a better mood and outlook, a better mood and outlook, you’ll get a better sleep night’s you’ll get a better sleep night’s maintain weight and, as a bonus, have a healthier heart. maintain weight and, as a bonus, have a healthier heart.

8. Include stretching and strengthening movements without risk of harm and, in fact, the older you are, the more you need to exercise and remain active Include stretching and strengthening movements without risk of harm and, in fact, the older you are, the more you need to exercise and remain active Discuss an appropriate exercise programme with your doctor and/or physiotherapist to ensure you develop a programme that is tailored to your needs, lifestyle and health Discuss an appropriate exercise programme with your doctor and/or physiotherapist to ensure you develop a programme that is tailored to your needs, lifestyle and health Be Realistic: you may not be able to climb mountains or begin training for the Olympics, but taking a relaxing walk in the park might be just what you need Be Realistic: you may not be able to climb mountains or begin training for the Olympics, but taking a relaxing walk in the park might be just what you need

9. Basic message to everyone If you think you have If you think you have a problem get it checked!! a problem get it checked!! Stay healthy and stay long!! Stay healthy and stay long!!