office ergonomics guide

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1、OfficeErgonomicsGuide办公室人体工效学指南SettingUpYourComputer&WorkStation设置你的电脑和工作台面Exhale!Takeadeepbreath!1Step1:CheckYourPosture步骤1：检查你的姿势Ear,shoulders&hipsarealigned.耳朵、肩膀和臀部成一直线Typewithyourshoulderrelaxed.使用键盘时，肩膀放松Holdyourelbowsclosetoyourbody肘部靠近身体Wristsarestraightandinline

2、withtheforearm手腕放直，与前臂成一直线Thewrist/hand/forearmshouldnotcontactasharpedgeorhardsurface手腕/手/前臂不要触碰锋利或坚硬的表面Kneesshouldbeevenorslightlylowerthanyourhips膝盖应该略低于臀部Feetshouldrestinfrontofthechair脚轻松地放在椅子前2Step2:AdjustYourChair步骤2：调整坐椅Feetcanrestfirmlyonthefloor脚稳固地放在地上Useafoot

3、restifyourchairistoohighforyourfeettorestflatonthefloor若你的椅子太高，可使用脚垫，使双足平稳放在地上。Adjustyourbackrest–supportthelowbackandfitsthecurvatureofyourspine调整靠背---支撑低背部使之吻合你脊柱的弯曲3Step3:OrganizeyourWorkArea步骤3:整理你的工作区PlaceDVTdirectinfrontofthekeyboard将显示器直接放在键盘前Firstcoupleoflinesoft

4、hetextareateyelevel电脑显示内容应处于眼睛水平范围Positionkeyboardatelbowrestheight,forearmisparalleltothefloor–90degreeangle将键盘放在肘部休息的高度，前臂与地面平行成90度角。Positionthemouseatthesamelevelaskeyboard将鼠标放在与键盘同一水平高度Useatelephoneheadsetforfrequentcalls如果需要频繁使用电话,建议使用耳机Arrangetheitemsyouusemostwith

5、ineasyreach将最常用的物品放置在你最方便的拿取范围内4Step4:CheckYourLighting步骤4：检查光线CleanyourVDTscreenoftentoremovesmudgesanddust经常檫拭电脑屏幕上污渍和灰尘。AdjustthecontrastandbrightnessontheVDTscreenformaximumbrightnesswithoutblurring调整屏幕的对比度和亮度，使之不模糊。Changethecolorschemesandincreasefontsforeasyreading

6、变换颜色和字型，使之易于阅读。5Step5:CreateaDailyRoutine步骤5：安排好每日工作Getupfromyourdeskperiodicallyandworkonadifferenttask定期从书桌起身，处理不同工作；Takeaminiwalkaroundyourcubeduringlongphonecalls在长时间电话期间可在办公桌周围稍微走动；Slightlyraiseorlowertheheightofyourchaironaregularbasisforachangeofposture.稍微提高或降低椅子高

7、度以改变姿势Takeamicro-breakeveryhourtostretch.Youcantakeafewsecondstoshrugyourshoulders,shakeoutyourhands/arms,stretchyourlegs,and/orrotateyourankles/wrists.每隔一小时舒展一下身体做短暂休息。你可以花几秒钟耸耸肩膀，甩甩手或手臂，伸伸腿，活动手腕踝关节。Restyoureyeevery30minsto1hour.Youcanpalmyoureyesbycuppingyourhandsovery

8、ourclosedeyesforabout30secondsoryoucanlookatadistantobject.每隔30分钟或1小时休息一下眼睛。你可以闭上眼睛约30秒钟,并将手以杯状扣在眼部，或者看