Here's how you can optimize career longevity through workplace design and ergonomics.

La ergonomía trasciende más allá de los aspectos físicos vinculados al sistema musculoesquelético. Es una disciplina que entrega una mirada multidisciplinar y participativa, centrada en las personas, teniendo en cuenta sus capacidades y limitantes, con al fin de optimizar su bienestar y el rendimiento global de los sistemas.

Ergonomia vai muito além da cadeira e do arranjo físico, mas sem ele é muito difícil fazer as outras etapas. Resolver o básico, ou seja, o arranjo físico é primordial.

We are all unique and workspaces are not one size fits all. This is where ergonomics steps in, to ensure that we fit our work environment to us instead of us adopting awkward postures to do our work. While it is important to look at the key components such as the chair, monitors, keyboard and mouse we don’t want to overlook strategic placement of frequently used items, such as a telephone, pens or a stapler, so we keep them within arms reach.

Ergonomia, na prática, é um estudo das situações de trabalho, da organização do trabalho, dos mobiliários, das máquinas, ferramentas, equipamentos, posturas, gestos, envolvendo os trabalhadores e compreendendo o trabalho como um todo para propor melhorias que atendam às necessidades daquela demanda.

Optimizing career longevity through workplace design and ergonomics involves creating an environment that minimizes physical strain and promotes comfort, thereby reducing the risk of injury and fatigue. Incorporating adjustable furniture, proper lighting, and ergonomic tools can enhance productivity and overall well-being. Additionally, fostering a culture that encourages regular breaks and movement supports long-term health and job satisfaction.

A melhor postura, é aquela que pode ser alternada a qualquer momento, de acordo com as necessidades de cada colaborador. O nosso corpo foi feito para estar em movimento e não de forma estática, parada, na mesma posição o dia todo! O ideal é não permanecer longos períodos na mesma posição. Uma dica: Se você trabalha sentado, a cada 1 hora pelo menos, movimente-se, ative sua musculatura e melhore a sua circulação sanguínea.

How about by encouraging daily movement through ergonomic workstations, regular breaks for stretching, and promoting active office designs like sit-stand desks and walking meetings. These practices reduce physical strain and improve overall employee health and productivity.

Humans are not designed to sit and stare at pixels on a screen all day. Having a sit-stand workstation allows posture changes and movement throughout the day, which is ideal. But if you’re stuck sitting at a desk, implementing a 20–20–20 rule can help. Every 20 minutes stand up and look 20 feet away for 20 seconds. Micro breaks such as this when spaced throughout the day will allow your body to move and give your eyes a much needed break.

Es importante tener en cuenta el efecto que produce en la vista el uso permanente de la computadora. Esto se debe a que uno mantiene fija la mirada sobre la pantalla, con la consecuencia de mover muy poco (contraer y relajar) los músculos oculares. La recomendación es cambiar el foco de atención visual. Al salir del puesto, y caminar, enfocando a otros espacios inclusive externos, relajamos la vista y mejoramos la visión

Incorporating daily movement at the workplace can significantly boost both physical health and productivity. Simple practices like standing desks, scheduled breaks for stretching, and walking meetings can reduce stiffness and fatigue. Regular movement not only improves overall well-being but also enhances focus and efficiency, leading to a more dynamic and engaged work environment.

Effective lighting in the workplace is crucial for reducing eye strain and enhancing productivity. Natural light is ideal, but if not possible, high-quality, adjustable artificial lighting can help maintain focus and energy levels. Proper lighting also contributes to a more pleasant work environment, which can positively impact mood and performance.

Optimize career longevity by encouraging mindful breaks with designated quiet areas, relaxation techniques, and mental health resources. Promote short, regular intervals for mindfulness practices to reduce stress, enhance focus, and support overall well-being and productivity.

Manter o foco no trabalho faz com que a nossa produtividade aumente, porém, se esse foco permanecer por longas horas, sem uma pausa adequada, a nossa produtividade tende a cair. Quando permanecemos longos períodos na mesma posição durante o trabalho, nosso corpo começa a dar sinais, e quando começam é necessário respeitá-los, evitando as dores, desconfortos e a própria fadiga. Pesquisas apontam que pausas de recuperação psicofisiológica de 8 a 10 minutos a cada 1 hora de trabalho são suficientes para reduzir a fadiga. Consequentemente, essa redução do cansaço, irá melhorar o próprio desempenho e produtividade no trabalho, reduzir níveis de estresse e reduzir as doenças ocupacionais (LER/DORT).

Incorporating mindful breaks into the workday can rejuvenate the mind and improve focus. Techniques like brief meditation, deep breathing, or simply stepping away from the desk help reduce stress and prevent burnout. Regular mindful breaks enhance overall well-being and productivity by allowing for mental reset and increased clarity.

If your employer allows it, adding a diffuser with high quality essential oils to your space can help provide natural aromatherapy. Pairing this with living plants and even soft background music can create a serene work environment.

When using a smartphone be sure to hold it close to eye level so you’re not bending your neck to look down. Looking down for prolonged periods of time can negatively affect the musculoskeletal system and the natural curvature of the neck. If your arms get tired holding up your phone, that’s a sign to take a tech break. Tablets and laptops are notorious for not being ergonomically friendly. If remote work is being done on a laptop, it is ideal to elevate the laptop on a riser, box, books, reams of paper, or anything else that’s available to get it around eye level and pair an external keyboard and mouse to the laptop so your upper body can be as relaxed as possible.

Personalizing your workspace can boost motivation and comfort by creating an environment that reflects your preferences and needs. Adding elements like personal photos, preferred colors, or ergonomic accessories can make the space more inviting and supportive. A well tailored workspace enhanced both job satisfaction and productivity by making you feel more at ease and engaged.