If you develop bad eating habits, like grabbing for sweets or skipping your veggies, you're exposing yourself to some very real health risks. And likewise, if you develop bad notebook habits, such as poor typing posture or imbalanced carrying methods, you could be risking health problems too.
Have you ever sat on a crowded plane hunched over your notebook and wished you could see your keyboard without doing a yoga torso twist? Or, when was the last time you worked on a presentation until well past midnight while ignoring your worsening eyesight or that little twinge in your wrist?
According to the University of Western Ontario's Human Resources and Ergonomics Department, while the notebook's compact design enables mobility, it also makes using a notebook safely an ergonomic challenge.
The department offers the following tips for improving notebook techniques:
Go the extra mile for healthy options on the road
You can't adjust a notebook monitor and keyboard separately to compensate for poor lighting or cramped spaces. Instead, you need to take special precautions to guard against bad posture and the related problems that can occur from working under such conditions for extended periods.
For example, with your notebook on your lap, you'll have an ideal wrist posture but not so ideal neck position. To make up for it, don't dip your head to see the screen - just tuck your chin in instead. Or consider using a small pillow or a folded sweater under your notebook to raise it a bit and improve neck posture.
Put your notebook on a diet
The extra weight from peripherals can really add up, so consider leaving your accessories at home. Ask your hotel if it has a docking station and peripherals in your room or even a separate business center you can use.
Depending on what you do, a PDA might be a better option for you - both for business and for health reasons.
Is your notebook too sedentary?
Your notebook may spend more time on your desk than on the go. If that's the case, be sure to use a separate keyboard. Set your notebook on a platform to raise your screen height to eye level. Or, use your notebook as a stand alone CPU and add on a keyboard, mouse and larger monitor.
When in the office, adjust your table and chair to improve ergonomics. Consult help on ergonomics to increase your safety and comfort. And try to learn a few new shortcut commands so you can begin to rely less on your mouse.
Better health in just a few minutes a day
Lastly, one of the best tips, whether you're traveling or working from the office, is to take breaks. Stand up, take a few steps, and get something to drink to relieve your muscles. Look away from the screen and focus on something in the distance to reduce eye strain.
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