Office Ergonomics Tips
Follow these 10 office ergonomics tips to help you avoid fatigue:
1) Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day.
2) Watch your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.
3) Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching. Make sure to “scoot” your chair in every time you sit down.
4) The monitor should be placed directly in front of you, with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.
5) Talking on the phone with the phone receiver jammed between the neck and ear is hard on your neck and spine! Use a headset or earphones to minimize
6) The keyboard and the mouse should close enough to prevent excessive reaching which strains the shoulders and arms.
7) Avoid eye strain by making sure that your monitor is not too close, it should be at least an arm’s length away.
8) Take steps to control screen glare, and make sure that the monitor is not placed in front of a window or a bright background.
9) You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.
10) The feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.
Preventative Health Screenings
Below are some things to consider for Preventative Health Screenings and a brief overview of Colonoscopy and Mammogram services:
Men's Health Preventative Screenings Part 1
Men's Health Preventative Screenings Part 2
Women's Health Preventative Screening Part 1
Women's Health Preventative Screening Part 2
There are several opportunities to engage in physical fitness, whether that’s out our front door, at home or at a gym, it’s all good! Below are some different opportunities to move:
- FITNESS THURSDAYS (Crunch and Lunch) - Join us for Thursdays at noon for a body-weight/minimal weight strength class. All levels welcome! For those of you who are interested, our fitness class is held at City Hall AND we have a remote option! You can join us from wherever you are located and for as long as you are able (class is roughly 1hour, but when you have to hop off/out I understand!).
We focus on mostly body weight exercises like squats, lunges, push-ups, etc., and we do incorporate a little weight and/or resistance bands (though not necessary to participate). On-site class will be held in Conference Room 330 or outside, remote class is accessed here:
Meeting number: 172 800 1210
- FITNESS REIMBURSEMENTS AND GYM "DEALS" - A reminder to those of you who are eligible for fitness reimbursements who are in the AFSCME/Basic Union group and CDSA Union group:
Proof of payment AND proof of visits are due to Angel Hohenstein on a quarterly basis, this next due date is Oct 10 . Please be sure to include your name, department and contact information in case there are questions. Proof can be submitted via email, inter-mail, dropped off, etc. Please contact Angel with any questions at email@example.com . Other union groups have fitness reimbursements as well, if you are unsure, please contact Angel to find out more.
There are a few gyms in the area that have offered City employees a way to join without their join fee or a reduced rate. The following are discounts that apply to you as a City employee (regardless of your bargaining unit):
- The Duluth YMCA will waive their join fee for any City employee during quarterly trial periods. Otherwise, employees will pay $15 enrollment fee. Employees must show their employee id or paystub as verification when registering for a membership.
- Anytime Fitness will waive their enrollment and key fob fee for any City employee, but employee must sign up for 12-months.
- 9Round Fitness is offering 50% OFF a one-time registration (normally $199 will only be $99 for any City employee). This is a special opportunity that will be available for all those new to 9Round.
STRETCHING RESOURCES - City of Duluth Stretching posters (for office, field and sitting in a truck)