不論你的工作環境是坐著還是站著，來了解一下符合人體工學的工作環境吧

Whether You Sit or Stand, Let’s Talk About Workstation Ergonomics

不論你的工作環境是坐著還是站著，來了解一下符合人體工學的工作環境吧～

當說到符合人體工學的工作環境，大部分我們都覺得我們的姿勢都很正確，但事實卻不是。如果夏天是一個好時機來清理居家空間，那同時也是好時機來確保你的工作室或辦公座位擁有符合人體工學的環境。

我們絕對都同意一些嚴格的人體工學觀點對人的好處，但也需要存在一些可以調整的空間。重要的關鍵是，一個人體工學觀點的工作環境必須是適合你的，即使你沒有固定的工作環境。


你的椅子

第一點，椅子要舒適，座椅的深度不能比你的大腿還長，也不能短於你大腿的一半，應該在你坐著時要能夠支撐到你的整隻大腿。靠背的部分要能貼合背部的線條，挺住你的背脊。如果不行，請考慮買一個腰墊。

椅子的靠手高度必須能讓你的手肘舒服地放在上面，最好是能穩定的放著不會有不確定感。如果你的腳無法直接碰觸到地面，找個可以踩腳的墊子放在桌子下。

一個可以調整靠背的座椅很好，但也不是必要。選購一個舒適並符合人體工學的椅子很重要，但盡量不要以是否可以坐著睡午覺來考量。

你的桌子

關於桌子，沒有甚麼特別的要求，除了堅固。對於一般的工作桌，桌面高度要是一個適合打字的高度。太低或太高對手腕都是一種傷害。大多數的情況，保持手肘在放於桌面時能與上臂呈90度是最好的高度。

至於不管是站立用或是一般桌子，有一點就比較有趣了。首先，確認桌子的高度可以調整到你站立使用時依然很舒服的高度，同時確認一件事，當你站著使用時，你的姿勢與手肘手臂的角度與坐著時一樣都可以符合前面所述的條件。

你還需要考慮有些時候也許需要一個凳子，桌子有辦法調到與凳子適當的高度嗎？大部分的桌子有一個預設高度，我們建議你在購買前多花幾分鐘的時間嘗試可否調整至你最舒服的姿勢，不論是站立/坐著/斜站的工作姿勢。

如果你是站姿工作，注意不要站在堅硬的地面。站著時你時常會需要移動一下你的腳，而在堅硬的地面這麼做對你的關節沒有好處，你的膝蓋、臀部和腳踝可不是鐵打的。

找到適合您擺放並且可以自由移動的墊子。 許多人建議使用Ergodriven Topo，因為它可以支持不同的姿勢，但是CumulusPRO平板墊也很棒。

符合人體工學原理的Topo強調，僅僅站在辦公桌旁並不符合人體工程學。 您應該經常轉移平衡； 站立的書桌並不意味著您必須要一直站直。


你的螢幕

不管你的顯示器有多寬，請讓顯示器的頂端與你的眼睛等高，這可以讓你坐或站在一個符合人體工學的適當高度。

螢幕的底部應該要些微的往上頃斜讓眼睛可以輕鬆的看到整個螢幕，你不會希望在看螢幕底部時讓眼睛很吃力，太平的螢幕會扭曲您所看到的畫面。 從人機工程學角度講，這也鼓勵您進入一個好的位置。

不論是坐著或站著，不要在一個位置待太久，如果你是坐著，記得每小時起身去動一動，如果是站著，現在就離開你的位置去走走吧 。

站姿會造成你肌肉僵硬，所以時不時做一些伸展，站或坐太久都不是一件好事。


你的鍵盤滑鼠

鍵盤就是鍵盤，如果你有手腕的問題先去看醫生，當醫生判定跟鍵盤有關的話，醫生可能會建議你使用分離式鍵盤，否則，找一個你用起來舒服的符合人體工學的鍵盤即可。一個看起來很酷的鍵盤也許不適合你，要記住比起鍵盤貴不貴你健康更佳重要。

滑鼠對於健康的傷害性更加深遠，蘋果的Magic Mouse 2是一個很好的例子。它看起來很棒，但是卻太瘦，對某些人來說是人體工程學上的災難。 像鍵盤一樣，一個滑鼠好不好用是主觀的且複雜的，因此請找到最適合您的滑鼠。

我們也建議給觸控板一個機會（如果您尚未使用過的話）。 許多人發現手勢比使用滑鼠更自然，而且不必特殊的改變即可同時支持左手和右手。 如果找不到適合您需求的滑鼠，請給觸控板個機會。 對於那些對Apple產品感興趣的人，我們還建議使用TwelveSouth的Magic Bridge，它將Magic Keyboard和Magic Trackpad 神奇地結合在一起。

你的工作環境應該是為你量身打造的

人體經歷了漫長的進化過程，每個身體都是獨一無二的。遺憾的是，一般的工作環境並不是那麼特別，因此您可能需要進行調整以滿足自己的需求，環境應該幫助你工作。

不需要滿足高端名牌商品的需求。如果那把3,000美元的辦公椅不適合您的後背，請不要購買。如果$ 80宜家椅子對您來說感覺更好，請盡情享受。我們對站立式辦公桌也是如此；許多人將重點放在桌面的製造材料上，而不是在意人體工程學。當然，再生木材很酷，但用辦公桌能被手搖動就不好。

你應該在工作一天結束時都不會感到痛苦。關於大多數的情況下，人體，我們可以說它是為運動而製造的，任何停滯都會造成不良的狀況。一整天無休止地盯著屏幕，這對您的眼睛和心靈也是有害的。請改變這一點！

各種研究表明，坐得太久會造成癌症，而有些人則說，站立式辦公桌並不能完全解決我們停滯不動的生活方式。我們建議不要太用力或懶惰地做事情。如果您的臀部發麻，那麼該站一下，或者至少四處走動。如果膝蓋，背部或腳踝受傷，請嘗試坐著而不是站著工作一段時間。如果您的手受傷，請停止打字幾分鐘。

即使年輕而充滿活力的人也一樣每天都在變老，我們的身體都會慢慢衰老。沒有什麼可以逆轉衰老的，但是遵循一些人體工程學的最佳實踐至少可以防止你的工作讓你過早地衰老，至少在身體上。

PS. 而壓力就是另一個完全不同的話題了。

原文：

When we talk about workstation ergonomics, most of us think we’re doing it right – and we might not be. If summer is a good time to clean up around the home, it’s also a good time to make sure your workstation or cubicle is in good ergonomic condition.

We definitely agree with some of the more rigid views on ergonomics (so to speak), but there is some wiggle-room there, as well. One key consideration is that your workstation should fit you, even if you don’t have a dedicated space.

Your Chair

First, a desk chair should be comfortable. The seat shouldn’t be too long for your thighs, and it shouldn’t cut off halfway down your thigh, either; it should reach the back of your knee, or just shy of there. The back should be ergonomically sound and support your lower spine. If it doesn’t, consider an add-on lumbar support.

The chair’s arms should be high enough that your forearms can sit comfortably on them without you slouching or leaning. The base should be solid and not leave you worrying whether you’ll topple over. If your feet don’t touch the floor in this comfy chair, find something to rest them on under your desk.

An adjustable back (i.e., one that leans back) is fine, though not necessary. A desk chair should be comfortable and ergonomically sound, not something you want to nap in.

The Desk

There’s not a lot to say about a desk, other than it should be sturdy. For a “normal” sitting desk, it should be at a height that’s comfortable for typing. It shouldn’t be too high or low; your wrists will suffer as a result. Most often, this is at about the same height as your desk arms should be, which keeps your forearms at roughly a 90-degree angle to your upper arms.

For standing or sit-stand desks, things get a bit more interesting. First, make sure the desk can raise to a height that’s comfortable for you when standing. You should also make sure that, when you’re using a stand desk, your forearm/wrist ergonomics are the same as we’ve described for when you’re sitting. (As a tall person, my stand desk’s top height is perfect for me – but if I were any taller, it simply wouldn’t work.)

You should also consider times you may want to lean on a stool. If that’s you, is your desk adjustable to that height? Many stand desks have presets, and we encourage those of you with those types of desk to take a few minutes and set heights you feel comfortable working at to make it easier for sitting/standing/leaning work.

Stand Desk Mats

If you’re standing at your desk, please don’t stand on hard ground. You will want to shift and move, and doing so on hard ground is just bad for your joints. Knees, hips, and ankles are not bullet-proof.

Find a mat that’s comfortable for you, fits in your space, and allows you to move around freely. Many suggest the Ergodriven Topo because it encourages different postures, but the CumulusPRO flat mat is also great.

The Ergodriven Topo underscores that simply standing at your desk is not sound ergonomics. You should shift your balance often; standing desks don’t mean you have to be rigid.

The Monitor

However wide your monitor is, the top of it should hit your eyes as you look straight forward. This encourages you to sit or stand in an ergonomically sound position.

The bottom of your screen should tilt slightly up so the entire screen is easy on the eyes. You don’t want to strain to look at the bottom of your monitor, and having it flat distorts what you see. This also encourages you to move from a good position, ergonomically speaking.

If you find your screen doesn’t suit your needs as designed, we suggest investing in a monitor arm. A good one (like those from Ergotron) are well worth the initial spend. If you’re on a budget, there’s nothing wrong with putting your monitor and stand on a few books. Most monitor stands adjust down, but if yours doesn’t, we highly suggest a good monitor arm.

Moving Around

Whether you sit or stand, don’t stay in one place too long. If you’re sitting, get up and move around every hour or so. If you stand, walk away now and then.

Standing desks can also leave you with stiff muscles, so feel free to do some stretching while at work. It’s never a good idea to sit or stand in one position too long.

Mice, Trackpads, and Keyboards

A keyboard, by and large, is a keyboard. If you are having wrist issues (or any chronic pain) see a doctor. As it relates to keyboards, your doctor may ask you to use a split keyboard. Otherwise, find one that’s comfortable to use with the aforementioned ergonomic standards. A “cool” keyboard might not be ergonomically sound for you, and your health matters more than which switches are under your keys.

Mice can be far more destructive. A great example is Apple’s Magic Mouse 2. It looks wonderful, but it’s slim, and an ergonomic disaster for some. Like keyboards, mice are subjective and plentiful, so find one that works best for you.

We also suggest giving trackpads a whirl (if you don’t already use one). Many find gestures to be more natural than using a mouse, and you don’t have to find a special design if you’d rather use your left hand for navigating. If you’re not finding a mouse that suits your needs, give a trackpad a shot. For those interested in Apple’s offerings, we also suggest the Magic Bridge from TwelveSouth, which keeps a Magic Keyboard and Magic Trackpad together. Magically.

Your Workstation Should Work for You

The human body went through a long process of evolution, and each body is unique. Sadly, the standard workstation isn’t so special, so you may need to tweak yours to suit your needs. And it should work for you.

Don’t feel the need to settle for high-end, name-brand items. If that $3,000 office chair doesn’t work for your back, don’t buy it. If the $80 IKEA chair feels better to you, by all means, enjoy it. We’d say the same for standing desks; many focus on what material the table top is manufactured from, instead of how ergonomically sound it can be. Sure, reclaimed wood is cool, but cranking your desk by hand is not.

You shouldn’t be in pain at the end of your day, or even during it. One thing we can say about the majority of human bodies is they are made for motion, and any stagnation is poor form. It’s also bad for your eyes and mind to stare endlessly at a screen all day. Change things up a bit!

Various studies suggest sitting too long is akin to cancer, and others say standing desks are not the whole solution to our stagnant lifestyles. We’d suggest doing what feels right without being too brave, or lazy. If your butt is numb, it’s time to stand for a bit, or at least move around. If your knees, back, or ankles hurt, try sitting instead of standing at work for a while. If your hands hurt, stop typing for a couple of minutes.

Even the young and vibrant are getting older every day, and our bodies deteriorate slowly. Nothing can reverse aging, but following some ergonomic best practices can at least prevent your job from aging you prematurely – at least physically. Stress is an entirely different topic.

原文出處：

https://insights.dice.com/2019/12/26/workstation-ergonomics-developers/

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