WellBeing – August 2019

R

ife with electromagnetic

radiation (EMR) from our tech,

printer fumes, LED screens,

artificial lighting and over-

conditioned air, the typical office can be

an unhealthy zone, contributing to our

sedentary behaviour and its related health

issues from sore backs to weight gain. The

home office has extra challenges, such as

an intrinsic lack of boundary from domestic

life. On the upside, you can modify it.

Create your own space

Anthony Ashworth, a holistic interior

and building designer and Vastu, Zen

and feng shui design expert, has been

helping people reimagine their homes and

workplaces for over 30 years. He says the

first step is to create a dedicated space for

working from home as opposed to working

off the dining table. This allows you to

better control the environment including

factors like privacy, noise and distractions

such as pets.

Sit-stand desks

The two most important items in

a health aware home office are a good

ergonomic desk and chair, Ashworth says:

“Ergonomics is a boring, scary word for

many people, but it’s important.” A good

ergonomic desk is one that’s height-

adjustable so you can stand up as well as

sit down, he says: “We’re not designed

to sit for long hours of time.” The latest

research shows prolonged sitting down is

hazardous to our health.

Working from a sit-stand desk (versus

the traditional chair-bound type) is

linked with better work performance and

engagement and less fatigue, anxiety and

lower-back issues, say numerous studies

including a 2018 one by the University

Hospitals of Leicester NHS Trust in the UK.

Other studies have found them better for

weight loss and muscle tone.

A less costly option is to purchase

a scissor-lift platform, Ashworth says.

These raise the level of your keyboard or

computer. Worksafe Australia guidelines

suggest having the top of the screen at or

below eye level, your body fairly close to

your computer and knees at similar height

level to hips in order to maintain a posture

that reduces slouching and muscle strain.

Also, structure regular breaks from

sitting with a timer — or you probably

won’t take them.

The seat of power

A healthy chair — one that won’t contribute

to back, neck, shoulder strain and other

injuries — is height adjustable, can be

tilted and has good lumbar support,

Ashworth says. Things like padding and

arm rests can help with comfort factor.

“Ideally, position your seat with the

desk in front, the wall behind and window

to the side or front, with the door at the

side where you can see people coming in

and out,” he advises.

In feng shui, this is known as the “seat

of power”. Such positioning provides

a sense of protection at your back and

psychological safety and confidence. This

promotes confident and effective decision

making, Ashworth says.

A high-backed chair reinforces this

sense of psychological anchoring. “You

feel more powerful when you have a high-

backed chair,” he says. “It’s called ‘the

Black Warrior’ in feng shui. It’s not that

you’re going to get killed by a sword; it’s

the psychological battle.”

Biophilic design

Mounting research shows biophilic design

(interior and building design based on

nature and natural materials) is better for

your health. It includes things like the use

of natural, chemical-free and low-toxic

materials for furnishings, fabrics, flooring,

walls, coatings and accessories as well

as other items in the home, Ashworth

explains. “It can be a pot plant or a timber

desk,” he says.

Most manufactured items and

finishes outgas toxic chemicals into the

indoor air, known as volatile organic

compounds (VOCs). “One antidote of

that is second-hand materials that have

already outgassed for a few years,”

Ashworth suggests.

Connect to nature outside

Research on hospital patients by Roger

Ulrich in the 1980s found a pleasant view

is good for your health and reduces stress.

Position your desk so it looks out on

a landscape. If your window looks out on

something ugly, install a window box of

flowers and a pretty climber on a trellis

outside your window. If you don’t have

a window, hang a beautiful nature scene on

the wall. In Ulrich’s studies, even pictures

of nature were curative and calming.

Another way to connect to the outside is

to take regular breaks to sit in the sunshine

or garden, or take a walk.

An outdoor view also offers much

needed variation for your eyes and visual

breaks from the screen. “It’s important

you have a place where you can look away

from the screen into the distance, hopefully

through a window or some artwork on

the opposite wall, somewhere where you

can use your long sight,” he says. From

The healthy home office

About a third of all employed Australians regularly work from home,

according to Australian Bureau of Statistics fi gures. With some forethought,

planning and knowledge, it’s possible to turn a chaotic, sterile and OH&S-unfriendly

home offi ce into a healthier, pleasanter and more productive space.

Wo rds LINDA MOON

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