În ultimii ani tot mai mulți oameni lucrează de acasă, transformându-și o parte din locuință în birou. De aceea, a devenit esențial să știi cum să amenajezi spațiul de lucru pentru ca el să poată susține o stare generală de bine. Un spațiu optimizat oferă un plus considerabil pentru sănătatea, productivitatea și confortul tău zilnic. Iată câteva sugestii valoroase pentru a transforma biroul de acasă în mediul de lucru ideal. Respectă regulile de ergonomie Pentru a minimiza disconfortul orelor petrecute la birou și pentru a preveni durerile de spate, problemele de postură și diverse afecțiuni musculare, este crucial să respecți câteva reguli, ca de exemplu: Folosește un pupitru care oferă suficient spațiu pentru a te mișca în voie; Ajustează înălțimea scaunului astfel încât să ai picioarele complet sprijinite și genunchii să fie la un unghi de 90 de grade; Asigură-te că ai un suport lombar adecvat și păstrează spatele lipit de spătarul scaunului; Permite antebrațelor să formeze un unghi de 90 de grade la cot; Sprijină coatele și cât mai mult din antebrațe; Poziționează partea superioară a ecranului la nivelul ochilor sau puțin mai jos și la o distanță de aproximativ 50-70 cm; Nu forța încheieturile și păstrează-le în linie cu antebrațele, nu îndoite. Acordă importanță calității aerului O calitate bună a aerului din încăpere reduce oboseala și te ajută să te concentrezi. Pentru a menține un aer proaspăt și curat în spațiul de lucru: Aerisește în mod regulat; Folosește un umidificator cameră pentru a preveni disconfortul respirator cauzat de uscarea excesivă a aerului. Apelează la un dezumidificator dacă e nevoie să reduci nivelul de umiditate și la un purificator de aer dacă vrei să elimini particulele de praf, polen, alergeni și poluanți; Curăță suprafețele de praf și folosește plante care purifică aerul (aloe vera, iederă, ferigă etc.); Evită mirosurile nocive provenite de la odorizante artificiale (sau alte produse chimice de curățenie). Asigură o iluminare adecvată Iluminarea corespunzătoare este esențială pentru a preveni suprasolicitarea ochilor și pentru a evita durerile de cap. Câteva reguli ajutătoare în acest sens: Folosește cât mai multă lumină naturală; Plasează biroul perpendicular pe fereastră; Suplimentează cu o lumină artificială caldă, ajustabilă, cu nivele; Evită luminile prea puternice; Așază sursele de lumină deasupra ochilor; Plasează monitorul pentru a minimiza reflexiile, strălucirile și umbrele deranjante; Asigură o iluminare uniformă, fără zone prea luminoase sau prea întunecate. Redu zgomotul ambiental Știm cu toții cât de deranjante sunt zgomotele atunci când trebuie să lucrăm, mai ales dacă suntem stresați sau obosiți. Un mediu zgomotos afectează considerabil capacitatea noastră de concentrare. Câteva lucruri pe care le poți face pentru a avea un spațiu de lucru liniștit sunt: Apelează la perdele groase și covoare pentru a absorbi sunetele; Utilizează căști cu funcție de anulare a zgomotului; Alege strategic camera de lucru, departe de surse de zgomot cum sunt încăperea cu televizorul sau alte zone comune, frecventate de familie; Folosește sunete albe pentru a masca zgomotele perturbatoare. Organizează și personalizează spațiul Un spațiu de birou curat, bine organizat și adaptat nevoilor tale reduce stresul și îmbunătățește concentrarea. Păstrează, de aceea, suprafața de lucru cât mai liberă. În plus, folosește diverse soluții de depozitare pentru a menține materialele necesare organizate și la îndemână. Un alt aspect important este să amenajezi spațiul de lucru într-un mod care te atrage. Păstrează un birou curat și organizat, dar, în același timp, fă-l să fie confortabil și estetic. Îți oferi astfel nu doar eficiență, ci și motivație. Apelează la diverse obiecte de decor și piese de mobilier care te inspiră și creează o atmosferă relaxantă și plăcută. Fă alegeri sănătoase Pauzele sunt esențiale pentru a preveni oboseala fizică, dar și pentru a susține sănătatea mintală. Protejează-ți corpul și mintea ridicându-te de la birou la fiecare oră. Fă puțin stretching sau orice alt tip de mișcare dorești. Ideal, dacă îți permiți o pauză mai mare, ieși la o scurtă plimbare în lumină naturală. În plus, acordă-ți timp pentru a mânca liniștit și corect. De asemenea, dacă locuiești singur, încearcă să interacționezi zilnic cu alți oameni, față în față, nu doar prin intermediul ecranelor. Pornește de la sfaturile de mai sus și transformă biroul de acasă într-un spațiu de lucru sănătos, în care te bucuri de productivitate și performanță ridicate, dar și de o stare generală de bine. Sursă foto: Unsplash
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