The word "ergonomics" plays a big role at work - especially for sedentary jobs and in the office. But what exactly is ergonomics? What is ergonomics good for? And what are the dangers of working without movement? Here are detailed answers to these important questions.
What is ergonomics? Definition
In short, ergonomics is the science of human work, or more precisely, of the interactions between the work environment and human performance. The word ergonomics is composed of the Greek words "ergon" (work) and "nomos" (law, rule). Ergonomics thus stands for "work rules" in the broadest sense. This means that working conditions are adapted to people and not vice versa. Ergonomics serves to create a holistic and good working atmosphere for employees and to design the working conditions in such an optimal way that low health burdens result from the work. After all, people can only perform to their full potential if they feel comfortable.
In order to achieve this goal, the working conditions, the workflow and the arrangement of work equipment (e.g. tools, keyboard, mouse, etc.) must be ergonomically oriented. In other words, the work environment and equipment are optimized so that tasks can be performed with high quality. Ergonomic design thus contributes to a reduction in sick leave, increased employee satisfaction and an improvement in the quality of work results, and thus makes a decisive contribution to the economic success of a company. This brings us to an important fundamental question: For what kind of work is ergonomics useful at all?
Where does ergonomics make sense?
Ergonomics is especially useful in industry. The Aeris Muvman Industry for example, is specially designed for standing activities at production workstations.
Basically, it can be said that ergonomic working conditions make sense everywhere! Originally developed for production workplaces, ergonomic adaptation is also playing an increasingly important role for office workplaces.
For a long time, sedentary jobs were considered less stressful than production jobs. This has now changed significantly. It has been recognized that prolonged sitting also causes great damage to health. It is not without reason that musculoskeletal disorders - i.e. predominantly back pain - are one of the main causes of absenteeism and thus a major negative item for companies and the healthcare system. Ergonomics is therefore important for every workplace and includes the optimization of the workplace in terms of the office chair, tables and desks, keyboards, PC mice and the monitor, floor coverings, lighting and air conditions and much more.
Tip: Ergonomic workplace design in the office and the criteria you need to pay attention to, are explained in detail here.
The term "ergonomics" in transition
The topic of ergonomics has its beginnings in industry. There, ergonomic requirements had a metric basis (DIN EN ISO standards). This means: standardized working and sitting heights, gripping radii and sophisticated distance dimensions for work equipment, monitors, keyboards, etc. determined the guidelines of ergonomics.
But since hardly anyone is "built" according to standard dimensions, these ergonomic measures quickly reach their limits. Standardized seat heights and natural, highly individual human characteristics (different proportions of upper and lower body) create friction points that often enough lead to the fact that the human being - as the only flexible element in this area - has to adapt to the standard dimensions. For many people, this means hunching over and bending over.
People must be able to move as much as possible and as naturally as possible in the workplace.
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The term ergonomics interpreted in a modern way has therefore taken up the findings of current movement science and numerous studies and recognized movement in its importance for a healthy working environment. Modern ergonomics therefore means that people must be able to move as much as possible and as naturally as possible at the workplace. This helps him more than rigid standards to be able to work healthily and efficiently.
Working without ergonomics - how normal office work harms your body
What actually happens to our bodies during conventional office work and under traditional ergonomic rules? To put it clearly: normal office work with the wrong furniture, a suboptimal working environment and the resulting permanently wrong sitting posture can be harmful to health over a longer period of time!
Sitting is the new smoking.
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Glen Cordoza
New York Times Bestselling Author
"Sitting is the new smoking," says New York Times bestselling author and physical therapist Glen Cordoza in his book of the same name. "Sitting in the workplace poses as much occupational risk as lifting heavy loads. The fact is, the chair is our enemy and is killing the body piece by piece," Cordoza writes in his book. As exaggerated as the statement may sound - the core message is correct. Sitting for hours and remaining in one position are not part of the natural movement pattern of humans. This means that regular movement during work and the appropriate design of your working environment are the best way to prevent health problems. Switching frequently between sitting and standing at a height-adjustable desk, for example, is a good way to stay active throughout the workday.
Modern ergonomics support movement at the workplace. Frequent alternation between sitting and standing is very important. The Aeris Muvman is a very good support for long periods of standing.
Sitting for hours without ergonomics and movement: The health consequences
Reduced depth sensitivity
The so-called proprioceptors are responsible for depth sensitivity - i.e. the perception of certain stimuli from inside the body. These constantly send information about muscle tension, joint position and movement to the brain. If the ability of proprioception atrophies as a result of sitting motionless for hours on end every day, the motor function of the arms and legs deteriorates because the sensors in the muscles send fewer impulses.
Poor stress relief and increased blood pressure
Stress can be relieved primarily through exercise. The reason is simple: exercise lowers the adrenaline levels that have built up in the body as a result of a stressful situation. With normal office work and rigid sitting, the body cannot "work off" the increased stress levels that can quickly arise from time pressure, annoying misunderstandings or conflicts with colleagues. This can lead to elevated blood pressure in the long run. Work environments that allow or encourage movement are therefore also conducive to health in this respect.
Little movement and long, rigid, slouched sitting lead to fatigue and loss of performance much faster.
Poor attention and fatigue
To avoid fatigue and maintain attention over time, people need variety. This applies to both the mind and the body. The conclusion: the less we move at work, the sooner we get tired and the error rate increases
Good to know: A study by the Johannes Guttenberg University in Mainz has proven that brain activity is significantly higher when you "sit in motion." This movement increases the activity of the brain, muscles and breathing.
Higher risk of injury
For example, those who take a quick hour out on the tennis court or play another sport after a long, immobile day at the office have a much higher risk of injury than those who have taken light exercise during the day, steadily engaging the muscles, proprioception, fascia, tendons and ligaments.
Faster aging
Don't worry, conventional office work won't make you look the same in your mid-30s as you do in your mid-60s. However, the fact is that the new formation of cells in your body is activated by friction and pressure ¬- in other words, by movement. The consequence of too little movement: Cells die earlier and are not renewed as quickly. This accelerates the aging process. Movement keeps you young!
Interesting fact: It is estimated that about four million new cells are formed in the body every second. These are mainly blood, intestinal and skin cells. Our body is thus constantly renewed.
Better blood values thanks to ergonomics at the workplace
Regular exercise at work and the right ergonomic office furniture, for example for meetings, noticeably improve performance
An Australian study with 4800 subjects evaluated blood values after a typical working day. Employees with a normal office workstation were compared with those whose workplace was ergonomically designed - which meant they were always in slight motion during the day.
The following groups were included:
- Group 1: Typical office workers who did not move around the office during the day.
- Group 2: Typical office workers who did not exercise during the day in the office, but exercised two to three times per week in the evening.
- Group 3: Typical office workers who exercised lightly during the day in the office, but did not exercise at all.
As expected, the evaluation showed that group 1 had the worst blood values. Surprisingly, however, the blood values of groups 2 and 3 were equally good. The light exercise during the day was already sufficient for group 3 to bring the quality of the blood values to the same level as in the group that exercised several times a week. This is not to say that you should stop doing sports in your free time. But:
Ergonomics helps you stay fitter, more active and healthier in general.
6 Benefits of ergonomics and movement at a glance
1. lower risk of civilization diseases
Numerous studies prove the connection between excessive sitting and the development of civilization diseases, such as obesity, type II diabetes, high blood pressure or agglutinated fasciae. The right ergonomics, adapted to you, and the light but constant movement it creates, reduce the risk of such diseases.
2. avoid back pain
Back pain and tension are largely caused by static, unnatural sitting in a "forced posture" at the workplace. By using ergonomics that promote movement at the workplace, you can prevent this rigid sitting and thus back pain and tension.
3. better physical performance
Through constant exercise, the oxygen concentration in your blood is increased. As a result, your metabolism functions better and physiological lows are avoided. The afternoon performance slump is a thing of the past with the right ergonomics.
Better performance, prevention of back pain and a lower risk of contracting diseases of civilization. Modern ergonomics has many advantages.
4. increased cognitive performance and efficiency
The improved supply of oxygen to the brain also increases cognitive abilities (i.e. learning, thinking, remembering, etc.) and thus efficiency at work. Sitting in motion and with constant changes of position and posture leads to more frequent straightening of the upper body and thus to deeper breathing, which in turn supports better oxygen uptake.
5. more quality of life
The ergonomic alignment of your workplace affects the function of your entire metabolism. The "more" movement increases the production of hormones that create a positive attitude towards life. And an increased feeling of being alive is also an increased quality of life. A life without physical (civilization) complaints and aches is incomparably much better.
6. economic benefit
This point is particularly important for managers. If you have employees yourself, you should set up their workplaces ergonomically as soon as possible. After all, if you only look at the pure numbers, the number of sick days in a company that relies on modern ergonomics and a lot of movement is reduced considerably.
Tip: The contents of this article can be found in detail in the book in the book Active Office - Der Arbeitsplatz als Bewegungsraum.
