Good afternoon friends! The topic of today's article is organizing a computer workplace. I hope the information will be useful not only office employees and remote workers, but also to attentive parents and everyone who comes into contact with a PC in one way or another.

Beautiful pictures on the topic of remote work present us with a girl comfortably lounging on the sofa with a laptop, and next to her there is also a baby, not taking her eyes off the monitor.

But this cannot be called a work environment, and besides, everyone knows that doing so is harmful. Let's not succumb to provocation and will analyze in order how to create a business corner so that you can be in front of the computer with minimal losses to your health.

In the office

Office workers who spend at least 8 hours in front of a monitor risk damaging their eyesight and posture. In addition, not all employers pay due attention to equipment installation standards. But to limit harm to health, make the most of the recommendations of experts:

1. Computers in the room should be no closer than 2 meters from each other, and in no case opposite.

2. It is advisable to install the monitor in a corner.

3. 50 cm is the minimum distance from the eyes to the screen.

4. Place the keyboard 10 - 30 cm from you.

5. The system unit and other PC elements should not be placed close to a wall or other objects to avoid overheating.

6. The office must have adequate ventilation and air humidification. If this is not enough, ventilate the room.

7. Window and lamp light should fall from the left.

8. In rooms without natural light, you need to combine general (ceiling) and task (wall, table) light. It is desirable that it should not be directed, but diffuse.

9. Install a footrest if the employer has not taken care of this.

10. The laser printer emits harmful radiation, and it is advisable to install it as far as possible from the desk, preferably in a separate room. An inkjet printer is not harmful. When placing, keep in mind: both of them are afraid of dust, direct sunlight and proximity to heating devices.

11. If you are right-handed, place your phone and organizer to your right.

At home

Properly equip your home workplace much simpler. And doing this is no less important, because those who process some of the documentation on the weekend or are busy have to sit at the computer for a long time.

If conditions permit, separate the work area from the bedroom. This will benefit you too, and less dust will accumulate in your equipment. In the absence of a separate room, you can use a partition. In the photo, part of the loggia is reserved for the office.

A competent space design will not only put you in a businesslike mood, but will also protect your health. Remember good lighting. White ceiling, light walls (beige, light green, lemon colors are recommended) reflect light well, which is important for the eyes. Psychologists unanimously claim that the color green creates a calm environment and at the same time increases productivity.

Be sure to place your computer in a well-lit area and place the light on the left side, close to the front edge of the monitor.

Contrary to popular belief, flowers do not protect against harmful radiation, and in modern PC models it is small. Therefore, instead of thickets on the windowsill, it is better to place one small plant to maintain air humidity, for example, aloe.

Purchase furniture in accordance with the standards:

12. The computer desk must be between 680 and 800 mm in height and have a depth work surface- no less than 600 mm, width - no less than 1,200 mm. It’s good if there is a separate pull-out shelf for the keyboard.

13. Instead of a chair, use a special chair that is adjustable in height, distance from the back to the front edge of the seat and the angle of the backrest. A quality chair has armrests, a rounded front seat surface, and is covered in non-electrifying fabric that is easy to clean.

Creative people will find it useful to place ideas near the table that can be written down or put on sticky notes. And, of course, a couple of inspiring little things: your vacation photo or any beautiful object. And the productivity of freelancing will increase a couple of motivating quotes.

Yes, working from home requires powerful self-stimulation - otherwise there is a danger of becoming lazy. Perhaps communication will give you new strength.

Rules for parents

By spending a lot of time at the computer, we unwittingly set an example for children. Alas, in modern society It will not be possible to “take and cancel” this technique for minors. But protect them from harmful effects can be done using the following rules:

14. The main rule: the computer should not be a primary interest for children. Develop other hobbies in a timely manner.

15. Remember the dangers of a child spending a long time at the computer. A first grader is allowed to communicate with a “friend” for half an hour a day; after 15 minutes, at least a 10-minute break is required. For schoolchildren over 12 years old - 2 hours, duration of one session - up to 30 minutes.

16. The lighting in the room should be sufficient, but not excessive. You can't sit at a computer in a dark room!

17. Furniture must be appropriate for the child’s height (see picture).

18. There should be enough space for knees under the table.

19. Make sure that your child’s feet reach the floor; use a special footrest.

20. Even sitting in an orthopedic chair, a child may slouch - control his posture.

The following figure shows how to sit at the computer correctly.

Order in the workplace

Try to keep only necessary items on the table. Minimalism increases focus on the process. Here is an example of obvious overkill.

If you don’t print documents too often, you can place the printer on a nearby table - it will be an extra reason to get up and stretch.

Avoid the habit of eating and drinking in front of a screen. This has been shown to interfere with the normal absorption of food. And, of course, it’s dangerous for technology (especially sweet tea for laptops).

Do not forget about timely cleaning using special napkins.

Safety precautions when working at a computer

Safety rules are often the last thing we think about. But, if a fire caused by improper operation seems to be something incredible, then equipment breakdown is quite common. Therefore, adhere to simple rules:

21. Before starting work, make sure that the electrical wiring is in good condition, the socket and plug are not cracked, the wires are not hanging over the edge of the table, or lying on the floor, where there is a danger of crushing them with something heavy.

22. In a house with small children, an outlet with protection from external influences is desirable.

23. Cords should not come into contact with heating devices to avoid damage.

24. Avoid overloading the network with household appliances, as this may lead to overheating of the wires, which will lead to a fire if the automation is not working.

25. You cannot work on a computer with visible external damage.

26. Do not place foreign objects on the system unit: this interferes with normal cooling and damages the PC.

27. Do not work in a damp room or with wet hands.

28. Do not place liquids (water in a cooler or tea in a glass) near the computer.

29. Remove dust from all areas of your computer in a timely manner. Clean the system unit as needed (about once a year).

30. Do not leave the computer running for a long time and do not abuse shutdown - use sleep mode.

No matter how comfortable you sit in a cozy chair, keep in mind that prolonged sedentary work increases fatigue. Therefore, even if you are carried away by an interesting task, do not spare time for rest. Sometimes, during short-term gymnastics or walking, the thought works even better than when concentrating on the letters.

And therefore, Dear Colleagues, follow the following advice from doctors:

31. Try to take breaks from work every 1.5 - 2 hours. If this is difficult in the office, at least change your position more often, stretch, turn in your chair, and do leg exercises.

32. Don't forget about your eyes: blink more often while working, allow yourself to look away from the screen for a couple of minutes and close your eyes. In this case, it is useful to do various exercises: rotate the pupils clockwise and counterclockwise, gently tap on the head with the pads of your fingers, lightly press on the eyelids.

33. When looking through papers while working, keep them on stands to reduce strain on your eyes. If you have to read a lot of texts that do not require continuous editing, it is better to print them out.

34. Sedentary work causes your neck to become stiff - to avoid this, from time to time it is recommended to turn it in different directions, raise and lower your shoulders.

35. After finishing working with the computer, do not rush to immediately relax in front of the TV - it’s better to relax a little with eyes closed, take a walk, listen to silence or do physical labor.

And remember that active weekends and vacations are very useful for people engaged in sedentary work. Be in nature, travel.

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Want to improve your work efficiency? Create safe and comfortable conditions labor. Find out how to do this with the help of proper workplace organization and take into account all legal requirements?

From the article you will learn:

Organization of the workplace in an enterprise is an integral part production process. To increase labor efficiency, the employer must determine in advance the circle of people who will serve him, the list of operations they perform, and the necessary equipment and devices depending on the specifics of the work performed.

Requirementslegislation on workplace organization

In order to determine the compliance of working conditions with current standards and legal requirements, it is necessary to regularly conduct their certification. It involves a set of measures to assess working conditions and identify hazardous production factors. It is carried out by specialized accredited organizations together with the company’s management. Conducting a routine assessment working conditions carried out once every 5 years and is mandatory for the employer. Failure to comply with these rules may result in a fine or temporary suspension of activities.

There are a number of requirements for the organization of the workplace provided for by the current regulatory documents. These include:

• Labor Code;
• Federal Law N 426-FZ “On special assessment of working conditions”;
• Order of the Ministry of Labor N 33n “On approval of the Methodology for conducting a special assessment of working conditions”;
• Government Decree N 787 “On the procedure for approving the Unified Tariff and Qualification Directory of Works and Professions”;
• R 2.2.2006-05 Guidelines for the hygienic assessment of factors in the working environment and the labor process. Criteria and classification of working conditions;
• Order of the Ministry of Health and Social Development N 302n “On approval of lists of harmful and (or) dangerous production factors and work during which mandatory preliminary and periodic medical examinations are carried out”;

In addition, the rules for organizing the workplace are regulated by legislative acts of the constituent entities of the Russian Federation, international and state standards, and labor agreements.

Classification of workplaces

A workplace is a limited part of the space in which work activity takes place. She is the primary link organizational structure companies. Proper organization of workplaces at an enterprise allows you to create , positively influence the well-being of employees and their performance.

There is a classification of jobs depending on a number of factors:

Directions for organizing workplaces at the enterprise

Labor organization includes a set of measures to create optimal conditions for increasing productivity and meaningfulness of work, ensuring its safety.

There are three main areas of these activities:

1. Equipment- provision of basic technological and auxiliary equipment, organizational and technological equipment.
2. Service- , electricity and other types of services that allow maintaining a continuous work process; maintenance of the place for all its functions.
3. Seating layout- placement of equipment, accessories, objects and subjects of labor, taking into account the principle of rationality, identifying optimal reach zones during work.

Read also:

• Modern rules for adapting new employees to the workplace

Safe organization of the workplace: labor protection rules

Compliance with labor safety rules - necessary condition efficient work. Factors influencing the quality of work include site equipment, maintenance and layout. Any defect in the organization can negatively affect the efficiency of the labor process and lead to , reduction in product quality.

To reduce the risk, the following are checked for compliance with sanitary and epidemiological conditions: premises, ventilation and heating systems, lighting, equipment. The purpose of such a check is to minimize all factors that negatively affect human health. These include: high noise levels, polluted air, insufficient lighting.

Another important factor that must be taken into account is security. For example, from secure organization and proper maintenance of the workplace in production workshop Not only the health, but also the life of the employee depends. That is why labor protection is one of the most important tasks of the employer. According to the law, he must ensure:

safe working conditions;

compliance with the work and rest regime;

control and regular assessment of working conditions;

provision of information and documents on the compliance of working conditions with the level specified in legislation to supervisory and control authorities;

timely familiarization of employees with labor protection requirements;

development of rules and instructions on labor protection in the manner determined Labor Code(Article 372);

Requirements for organizing a workplace at a computer

Regular work at the computer involves the constant influence of many factors harmful to health. It is not surprising that professionals who spend more than 12 hours a day in front of a computer screen eventually begin to suffer from occupational diseases. That is why proper organization A computer workplace is very important for all office workers without exception.

Before inviting an employee to take a seat at a computer desk, the employer must bring the following factors into compliance with all standards:

Microclimate

According to the requirements of SanPin 2.2.4.548-96, for work in this category it is necessary to maintain a certain air temperature: 22-24 ° C in cold period and 20-25oC in warm. Relative humidity in the room should be in the range of 40-60%, air movement speed should be 0.1 m/s.

Lighting

Special requirements are also imposed on the lighting of computer rooms. They must be provided with natural lighting with a KEO coefficient of at least 1.5%. When using artificial lighting, it is necessary to organize uniform light with a brightness of 300-500 lux. on the table surface. SanPin contains requirements for the brightness of luminous surfaces, glare of lighting sources, and gloss of the table surface. A specific type of luminaire and method of placement is recommended.

Equipment

When placing computer desks, you must adhere to the following scheme: the distance between the sides of the monitors should not be less than 120 cm, and between the screen and the back of the adjacent monitor - less than 200 cm. The permissible depth of the table should be at least 60 cm, and its width - not less than 120 cm.

Organization of work in the workplace: work and rest hours

Active regulations provide for a certain mode of working on a computer with breaks, the frequency and duration of which depends on the type of work performed, its category, as well as the duration of the shift.

In an eight-hour week, these breaks are:

1. 15 minutes 2 hours after the start of work and 2 hours after the lunch break for employees whose work involves reading information from a screen;
2. 10 minutes every hour of work for employees involved in information entry;
3. 15 minutes every hour for creative professionals whose work requires constant dialogue with the PC;

Organization of the secretary's workplace

The secretary, like many office workers, spends most of his time at the PC, i.e. it is directly related to the requirements for organizing a workplace at a computer.

However, the work of a secretary has a number of nuances that distinguish him from other employees. Most often, his work combines the functions of an administrator, personal assistant, manager and even a caretaker. That is why he should spend as little time and effort as possible on involuntary movements and extraneous stimuli. Hence the main thing . This, by the way, is the similarity between the organization of the workplace of a manager and a secretary. Any office manager is also a leader in his segment and performs a number of administrative functions.

For maximum convenience in work, we suggest listening to the following tips for organizing an effective space:

1. Always keep a pen handy and notebook. They will be useful when planning your day and will help you get rid of the need to remember large amounts of information.
2. For the initial level of planning, use sticky notes and reminders.
3. Divide into “incoming” and “outgoing” and keep them empty. By clearing them every day, you won't miss anything important.
4. Keep your desk tidy: The cleaner your desk, the more productive you will be.
5. Leave a few trinkets on the table that are not directly related to work. This not only creates coziness, but also increases your creativity.
6. Use .
7. Keep a trash can next to your table and throw everything unnecessary there without mercy.

The rational organization of labor is always based on the organization of the workplace. We spend more than a third of our lives at work. That is why it is worth paying attention to the space in which you work in order to feel comfortable, work effectively and not be distracted by extraneous matters.

Requirements for premises when working at a computer

The premises must have natural and artificial lighting. The location of workstations behind monitors for adult users in basements is not permitted.

The area per workstation with a computer for adult users must be at least 6 m2, and the volume must be at least -20 m3.

Rooms with computers must be equipped with heating, air conditioning or effective supply and exhaust ventilation systems.

For interior decoration of rooms with computers, diffusely reflective materials with a reflectance coefficient for the ceiling of 0.7-0.8 should be used; for walls - 0.5-0.6; for the floor - 0.3-0.5.

The floor surface in computer operating rooms must be smooth, without potholes, non-slip, easy to clean and wet, and have antistatic properties.

There should be a first aid kit and a carbon dioxide fire extinguisher in the room to extinguish a fire.

Requirements for microclimate, ionic composition and concentration of harmful chemicals in indoor air

At the workplaces of personal computer users, optimal microclimate parameters must be ensured in accordance with SanPin 2.2.4.548-96. According to this document, for category 1a of severity of work, the air temperature should be no more than 22-24 o C in the cold period of the year, 20-25 o C in the warm period of the year. Relative humidity should be 40-60%, air movement speed -

ha - 0.1 m/s. To maintain optimal microclimate values, a heating and air conditioning system is used. To increase indoor air humidity, use humidifiers with distilled or boiled drinking water.

The ionic composition of the air must contain the following number of negative and positive air ions; the minimum required level is 600 and 400 ions per 1 cm 3 of air; the optimal level is 3,000-5,000 and 1,500-3,000 ions per 1 cm 3 of air; the maximum permissible is 50,000 ions per 1 cm 3 of air. To maintain the optimal ionic composition of the air, dust removal and disinfection of indoor air, it is recommended to use devices from the Diod plant of the Ellion series.

Requirements for lighting of premises and workplaces

Computer rooms should have natural and artificial lighting. Natural lighting is provided through window openings with a natural lighting coefficient KEO of no less than 1.2% in areas with stable snow cover and no less than 1.5% in the rest of the territory. The luminous flux from the window opening should fall on the operator’s workplace on the left side.

Artificial lighting in computer operating rooms should be provided by a system of general uniform lighting.

The illumination on the table surface in the area where the document is placed should be 300-500 lux. It is allowed to install local lighting fixtures to illuminate documents. Local lighting should not create glare on the surface of the screen and increase the screen illumination to more than 300 lux. Direct glare from light sources should be limited. The brightness of luminous surfaces (windows, lamps) in the field of view should be no more than 200 cd/m2.

Reflected glare on work surfaces is limited by the correct choice of luminaire and the location of workstations in relation to the natural light source. The brightness of glare on the monitor screen should not exceed 40 cd/m2. The glare index for sources of general artificial lighting in premises should be no more than 20, the discomfort index in administrative and public premises should not be more than 40. The brightness ratio between working surfaces should not exceed 3:1 - 5:1, and between working surfaces and wall surfaces and equipment 10:1.

For artificial lighting of rooms with personal computers, lamps of the LPO36 type with mirrored grilles, equipped with high-frequency ballasts, should be used. It is allowed to use luminaires of direct light, mainly reflected light of type LPO13, LPO5, LSO4, LPO34, LPO31 with fluorescent lamps of type LB. It is allowed to use local lighting fixtures with incandescent lamps. Lamps should be located in the form of solid or broken lines on the side of workstations parallel to the user's line of sight for different locations of computers. With a perimeter arrangement, the lines of lamps should be located locally above the desktop closer to its front edge, facing the operator. The protective angle of the lamps must be at least 40 degrees. Local lighting fixtures must have a non-translucent reflector with a protective angle of at least 40 degrees.

To ensure the standard values ​​of illumination in the premises, the glass of window openings and lamps should be cleaned at least twice a year and burnt-out lamps should be replaced in a timely manner.

Requirements for noise and vibration in premises

Noise levels in workplaces of personal computer users should not exceed the values ​​established by SanPiN 2.2.4/2.1.8.562-96 and amount to no more than 50 dBA. At workplaces in premises housing noisy units, the noise level should not exceed 75 dBA, and the vibration level in the premises is within the permissible values ​​according to SN 2.2.4/2.1.8.566-96 category 3, type “b”.

The noise level in rooms can be reduced by using sound-absorbing materials with maximum sound absorption coefficients in the frequency range 63-8000 Hz for finishing the walls and ceilings of rooms. An additional sound-absorbing effect is created by plain curtains made of thick fabric, hung in a fold at a distance of 15-20 cm from the fence. The width of the curtain should be 2 times the width of the window.

Requirements for the organization and equipment of workplaces

Workplaces with personal computers in relation to the light openings should be located so that natural light falls from the side, preferably from the left.

Layout plans for workstations with personal computers must take into account the distances between desktops with monitors: the distance between the side surfaces of the monitors is at least 1.2 m, and the distance between the monitor screen and the back of another monitor is at least 2.0 m.

The work table can be of any design that meets modern ergonomic requirements and allows you to conveniently place equipment on the work surface, taking into account its quantity, size and nature of the work being performed. It is advisable to use tables that have a special work surface separate from the main tabletop for placing the keyboard. Work tables with adjustable and non-adjustable working surface height are used. If there is no adjustment, the table height should be between 680 and 800 mm.

The depth of the working surface of the table should be 800 mm (allowed at least 600 mm), the width - 1,600 mm and 1,200 mm, respectively. The working surface of the table should not have sharp corners or edges, and have a matte or semi-matte finish.

The work desk must have legroom of at least 600 mm high, at least 500 mm wide, at least 450 mm deep at knee level and at least 650 mm deep at leg level.

Fast and accurate reading of information is ensured by positioning the screen plane below the user's eye level, preferably perpendicular to the normal line of sight (normal line of sight 15 degrees down from the horizontal).

The keyboard should be located on the table surface at a distance of 100-300 mm from the edge facing the user.

To make it easier to read information from documents, movable stands (lecterns) are used, the dimensions of which in length and width correspond to the dimensions of the documents placed on them. The music rest is placed in the same plane and at the same height as the screen.

To ensure a physiologically rational working posture and create conditions for changing it during the working day, lift-and-swivel work chairs with a seat and backrest that are adjustable in height and tilt angles, as well as the distance of the backrest from the front edge of the seat, are used.

The design of the chair should ensure:

the width and depth of the seat surface is at least 400 mm;

seat surface with rounded front edge;

adjustment of the height of the seat surface within the range of 400-550 mm and tilt angle forward up to 15 degrees and back up to 5 degrees.;

the height of the back support surface is 300±20 mm, the width is at least 380 mm and the radius of curvature of the horizontal plane is 400 mm;

the angle of inclination of the backrest in the vertical plane is within 0±30 degrees;

adjustment of the distance of the backrest from the front edge of the seat within 260-400 mm;

stationary or removable armrests with a length of at least 250 mm and a width of 50-70 mm;

adjustment of the armrests in height above the seat within 230±30 mm and the internal distance between the armrests within 350-500 mm;

the surface of the seat, back and armrests should be semi-soft, with a non-slip, non-electrifying, airtight coating, easily cleaned from contamination.

The workplace must be equipped with a footrest with a width of at least 300 mm, a depth of at least 400 mm, height adjustment up to 150 mm and an inclination angle of the supporting surface of the stand up to 20 degrees. The surface of the stand should be corrugated and have a rim 10 mm high along the front edge.

Work and rest mode when working with a computer

The work and rest regime provides for compliance with a certain duration of continuous work on a PC and breaks, regulated taking into account the duration of the work shift, types and categories labor activity.

Types of work activities on a PC are divided into 3 groups: group A - work on reading information from the screen with a preliminary request; group B - work on entering information; group B - creative work in dialogue mode with a PC.

If during a work shift the user performs different types work, then his activities are classified as belonging to the group of work on which at least 50% of the work shift time is spent.

Categories of severity and intensity of work on a PC are determined by the level of load during the work shift: for group A - by the total number of characters read; for group B - by the total number of characters read or entered; for group B - based on the total time of direct work on the PC. The table shows the categories of severity and intensity of work depending on the level of load during the work shift.

The number and duration of regulated breaks, their distribution during the work shift is established depending on the category of work on the PC and the duration of the work shift.

With an 8-hour work shift and working on a PC, regulated breaks should be set:

for the second category of work - 2 hours from the start of the work shift and 1.5-2.0 hours after a lunch break lasting 15 minutes each or lasting 10 minutes every hour of work;

for the third category of work - 1.5-2.0 hours from the start of the work shift and 1.5-2.0 hours after a lunch break lasting 20 minutes each or lasting 15 minutes every hour of work.

With a 12-hour work shift, regulated breaks should be established in the first 8 hours of work similar to breaks in an 8-hour work shift, and during the last 4 hours of work, regardless of the category and type of work, every hour lasting 15 minutes.

The duration of continuous work on a PC without a regulated break should not exceed 2 hours.

When working on a PC during the night shift, the duration of regulated breaks increases by 60 minutes, regardless of the category and type of work activity.

Unregulated breaks (micro-pauses) lasting 1-3 minutes are effective.

It is advisable to use regulated breaks and micro-pauses to perform a set of exercises and gymnastics for the eyes, fingers, as well as massage. It is advisable to change sets of exercises after 2-3 weeks.

PC users who work with high level tension, psychological relief is indicated during regulated breaks and at the end of the working day in specially equipped rooms (psychological relief rooms).

Medical, preventive and recreational activities. All professional PC users must undergo mandatory preliminary medical examinations upon entry to work, periodic medical examinations with the mandatory participation of a therapist, neurologist and ophthalmologist, as well as general analysis blood and ECG.

Women are not allowed to work on a PC from the time of pregnancy and during breastfeeding.

Myopia, farsightedness and other refractive errors must be fully corrected with glasses. For work, glasses must be used that are selected taking into account the working distance from the eyes to the display screen. In case of more serious visual impairments, the question of the possibility of working on a PC is decided by an ophthalmologist.

To relieve fatigue of accommodative muscles and train them, computer programs such as Relax are used.

For those who work intensively, it is advisable to use such the latest tools prevention of vision, such as glasses LPO-trainer and ophthalmic simulators DAK and “Sniper-ultra”.

Leisure is recommended to be used for passive and active recreation (exercise on exercise machines, swimming, cycling, running, playing tennis, football, skiing, aerobics, walks in the park, forest, excursions, listening to music, etc.). Twice a year (in spring and late autumn) it is recommended to carry out a course of vitamin therapy for a month. You should stop smoking. Smoking should be strictly prohibited in workplaces and in rooms with PCs.

Do you want to enjoy working on your computer, think faster, and complete work faster? Consider activities that require longer periods of sitting still (such as watching TV), stamina (such as trucking), and alertness (such as driving). racing car). Don't slouch over your work - sit back and look up at it! Unless your profession requires it, you don't need to look as closely as, for example, a front desk clerk (this activity is associated with an atmosphere of stress and interruption). Instead, focus on how to make your computer workspace more comfortable.

Steps

Take a natural pose. Sit in a naturally relaxed position. Unfortunately, this position is considered a fetal position, meaning you will have to make some changes to it in order to be able to do anything. Sit so that your hands are free to work. Since this will transfer weight to your back, straighten it so that the weight not supported by the back of the chair is distributed neatly along the lower spine without stressing the muscles and connective tissues of the back. Balance the position of your arms and legs so as not to strain your back or other thinner limbs. This will completely free up your attention for work.

• Use what you have. You may not have certain equipment, or your equipment will not be adjusted in a certain way, or the adjusted equipment will be incompatible with your job (perhaps you are a front desk worker who must sit up straight at all times). Go through all the steps listed below and try to get as close as possible to the recommendations stated here. Adjusting one part of your setup can often make it easier to adjust other parts. Then consider where you should spend your money to purchase additional equipment to solve the remaining problems.

1. Choose a chair. Pay attention to:

   • Surface:
   • Support: The mesh provides both cover and support. It allows air to circulate for cooling. But, since each part rests only on the one adjacent to it, these nets have a tendency to swing like hammocks or waterbeds, and only closer to the supports do they become stable. Adjusting the middle of the chair's upholstered areas, such as the back, and cleverly designing the parts of the chair that the body touches, such as the front of the padded seat, can help. Foam rubber holds its shape best; it fills every area like a mattress. Avoid thin foam rubber, it is soft when new (or if it is softened or compacted): it will soon “sag” under the weight.
   • Style: The chair should support your back and shoulders. This type is often called a “manager” chair. Your neck should be straight so that your head position is balanced and does not need a headrest like an “executive” chair. If you work in an executive chair, make sure it has a full range of adjustments. Some have it only for appearance and not for practical use.
   • Seat: There are many types of chairs which are carefully designed in different variations. Most of them may have worked very well for someone before the manufacturer decided to put them into mass production. The most expensive chairs can often be customized to different people in large quantities different positions for sitting. It's usually best to try the chair itself and see if you're happy with it, rather than paying money to have someone try it or have the salesperson tell you all about it. Sit on it at your desk as if you were typing, not just in a relaxed or hunched position, looking intently ahead. See how it fits in the main seat settings, in the middle of their range, and not just at the end values; you may decide later that you need a slightly different chair.
   • Old-style wooden chairs that are highly customizable look impressive, but it's worth making sure the seat dimensions and armrests suit you perfectly (they usually can't be customized). in a special way) are at the right height and will not interfere with the placement of your keyboard. If so, then this chair will be as comfortable as a foam chair; you will fit in perfectly. Although they usually do not have a high back.
   • You can even make a chair out of a car seat.

2. Customize your chair. You may need to fine-tune some settings once the basic ones are set correctly.

   • Adjust the tilt angle. The further you recline, the more of your torso rests on the back of the seat, and the less pressure on your spine. Set the angle to about 20-30 degrees. This significant lean will also gently pull you to lean back and is a better posture than slouching while leaning forward or looking at something interesting.
     • Fix the backrest at the desired angle.
     • If you can't lock the backrest, see if you can set it to the maximum angle and pull it back to see if it returns to place.
     • If you cannot adjust the recline angle (on some chairs, the recline is fixed in several positions and cannot be changed at will), adjust the backrest so that the chair maintains the desired recline angle when you relax in it.
     • Reclining can reduce stress on your back, but may require specific angles for your monitor, keyboard, and other office equipment.
   • Adjust the seat. It should be tilted slightly back so that your hips are positioned naturally and so that the force of your back tilt doesn't cause you to slide out of the seat. The backs and seats of some chairs are one piece; in others, the seat reclines along with the backrest, but only slightly, using a more complex mechanism called “synchronized recline.” Some allow you to change the seat angle separately from the backrest. Choose what you prefer.
   • Adjust the height of the backrest. Often the backs of chairs have a more prominent part that goes to the middle of the back and a deeper part for the shoulders. Adjust the backrest (or, on some chairs, the backrest consists of different parts) so that it is placed correctly.
   • Adjust the seat width. Typically, in chairs, the part of the seat that is under the upper thighs is more concave, and the thicker part is under the lower thighs. Move the seat forward so that your lower thighs are well supported, but not so far forward that it puts pressure on the inside of your knees or tendons and ligaments. The tailbone should be located opposite the back of the chair.
   • Adjust your leg position. They should stand at a natural angle (slightly apart) and at such a height that the legs do not flop or stretch, and that the knees do not protrude upward, allowing the hips to rotate forward and not support the lower back with them. The pressure on the lower thighs should be moderate.
     • The best solution is an inclined footrest. Some of them are regulated.
     • Don't wear high heels; If you must dress this way, rest the balls of your feet against something to ensure a comfortable angle.
   • Adjust your hand position. The armrests should be located close to the body, so that the arms do not extend the shoulder joints that support them. They should be positioned at a height slightly lower than if the arms were hanging naturally, without stretching or pushing up the shoulders. The widest portion of the forearm muscles, the central outer surface of the forearm bone, should all be relaxed on the armrest. The forearm should be balanced so that the wrist extends straight (what the back of the hand looks like) to a point above the keyboard about an inch, with the fingers resting gently in a natural, relaxed curve over the keys at all times. This will balance your hands so that your wrists won't feel any weight except for a little weight from your fingers in their naturally curved position or the constant droop of your shoulders. Make sure the top of your forearm rests on the back of the chair, in the same plane as your torso (but your elbows should be slightly protruding to allow free movement of your arm muscles). The elbows can also rest on the armrest, but most of the weight should rest on the wide part of the forearm.
   • You don't need a headrest. The head and neck should be in an upright position so that the weight is distributed precisely on the spine, requiring only small muscle forces to change their position.

3. Select your keyboard. It's best to choose the "ergonomic" style - this type of keyboard curves forward outward and is preferably raised in the center, but it will take some time to get used to. It keeps your wrists straight and relaxed as you pivot, with your elbows slightly forward to keep your shoulders supported and your hands centered on the keyboard.

   Customize your keyboard. It should be in a horizontal position (remove all rear supports). Position it so that your home keys are directly in front of you. They should be close enough to you that your forearms remain level. Your wrists should remain straight and your fingers curved and gently rest on the keys. You may need a drawer for the keyboard.

   • Remember not to rest your wrists directly on or in front of the keyboard, even if it is wide enough.

4. Select your mouse. If you mostly type, then a mouse is not an important item for you. Ideally, it should be an optical mouse that performs more consistently than a ball mouse, with a neoprene mouse pad for smooth mouse movement. If you are left-handed, then you need to purchase a mouse designed for left-handed people. Some users prefer trackballs because they require less wrist movement, but they are less accurate and slower because they cannot be adjusted to increase sensitivity. A mouse with buttons that are separated from the wide back where the front of the palm rests (namely, some Apple models) allows the arm and hand to remain in a relaxed state.

   • A corded mouse is lighter and easier to move than a wireless mouse. The cord also protects the mouse from falling from such a small surface as, for example, a keyboard, and prevents it from getting lost. Make sure that the cord lies freely next to the mouse, with a little slack, so that the weight of the cord does not affect the movement of the mouse.
   • Avoid complex keyboard shortcuts by using a mouse that contains a full set of standard buttons, such as the left and right button and the scroll wheel. Five buttons are the most used. The click-to-scroll wheel isn't as smooth, but it's more precise, and it's better suited for games where one click typically represents a separate command.
   • Some trackballs and touchpads are already integrated into the keyboard. The best location for them is the area of ​​the keyboard that is closest to the "home" position, such as the plastic "wrist rest" surface (use your fingers).

5. Set up your mouse. It should be near the keyboard at such a distance as to reduce arm movements and not stretch your shoulders into non-optimal positions.

   • If you are left-handed, then you need to switch the functions of the left and right mouse buttons in operating system.
   • Increase your mouse sensitivity, preferably overspeed, to decrease the overall distance you will move the mouse. This may require as little as a gentle movement of the wrist or even a finger.

6. Select the remaining required input devices. Try to place them close and at the same level as the keyboard.

   Try a keyboard "tray" or "drawer". The arms and the top of the arms, where the tendons that control the fingers run through, should be straight. The best way To achieve this is to use a "tray" or "drawer". It should be almost on your lap - the exact height depends on your hands, their support and your keyboard.

   • A wide stand is best, since you can also place a mouse on it, and objects will not slide off it. However, it may interfere with the armrests.
   • Your elbows should be slightly outward so that you don’t have to turn your arms inward when you need to reach the keys. This means that it is better to place the keyboard closer to the stomach. Pull out the tray and place a chair next to it.

7. Choose one or more monitors. LCD monitors today are considered universal, and they cause less damage to the eyes than CRTs. Use digital connections such as DVI (does not require expensive cables; the main advantage of digital transmission is that the problems go no further than turning "0s" into "1s" and it has no impact). Some monitors do not support digital transmission; Some video cards do not support digital transfer or resolutions greater than 1920x1200, many do not support dual monitors, and few can support 3 monitors. To get such functions, you just need to look for them and not overpay, an exception is possible for video cards with a triple connection.

   • If you have a CRT monitor, set the flicker frequency (at 60 Hz and below flicker is noticeable; it is better to set 70 Hz; and best of all is 85 and above) and install a glare filter. If you choose a CRT monitor, look for a completely flat or vertical screen surface, as a surface that is tilted (on at least one axis) may reflect glare without you noticing.
   • The monitor should cover an area wide enough for you to see all the documents you are working with. this moment, and show enough information so that you don't have to constantly scroll and click, and don't waste time trying to remember the content of what you read.
   • Place multiple monitors next to each other. The neck won't be balanced when tilted up and down, and the eyes won't be able to move as quickly, so there's little benefit from multiple monitors.
   • Frames can be distracting, especially between multiple monitors. Choose a monitor with a narrow, unobtrusive, glare-free bezel, preferably a matte black or gray color. Large monitors cost more than medium-sized monitors. One or more monitors with a resolution of 2560x1600 (76 cm) are good, but monitors with a resolution of 1920x1200 (61 cm) can already be bargained for.
   • The higher the resolution, the better (usually true). If the text is too small, you can scale it up, but the image will become grainy.
   • Bringing the monitor to an area larger than your field of view brings diminishing returns.
   • Avoid shiny monitors. They look better when turned off, but there isn't much difference when turned on, and they also cast a lot of glare.

8. Set up your monitors.

   • Place them on the back of the table to reduce focusing too close. This will protect your eyes from overstrain and the occurrence of myopia.
   • The monitor you use most often should be directly in front of you to ensure your body is aligned. The rest should stand on both sides.
     • Designate your operating system as your primary monitor so that applications such as soft menus are automatically placed there. If your monitors are different sizes, then you need to choose the largest one.
   • Place your monitors at such a height that their height centers are directly in front of your eyes if your head is straightened, or even slightly higher. This will prevent you from slouching.
   • Angle them so that they are perpendicular in both planes (normal position) to your field of view. If there are several monitors, then they should stand in an arc so that their centers are equidistant from your head. This allows you to better focus on them; your eyes won't have to change focus when you move your gaze.
   • Make sure the lighting on your monitor matches the ambient light. Don't work in the dark. Keep the light in the room as diffuse as possible, and adjust its intensity so that white objects in the room do not glow any brighter than the white areas on the screen, which are also quite bright. You can also adjust the brightness of your monitor, but most of the monitors you prefer are already set to almost maximum. Find the white balance on the screen with the light in the room, also by making adjustments in the monitor or already in the operating system.

9. Place your papers in front of your monitors. How to the easy way The easiest way to switch your attention between computer documents is to place them side by side on a wide screen, and the easiest way to switch your attention between computer and paper documents is to place them near the computer at approximately the same distance from your eyes. Keep paper documents on a stand near the monitor if you only read them, or on a sturdy stand that slopes in front of the monitor if you write on them. Make sure the stand will not hit or scratch the screen.

10. Set up your work environment.

    • Temperature. It must be warm. Cold causes fingers to stiffen, become numb and slow down. Excessive heat, as well as cold, causes the brain to become numb and slow. 22 degrees Celsius is the optimal temperature for most people. If the office is too cold, then you need to dress warmly and wear clothes that keep your wrists warm and loosely covered. If it's too warm, wear thin, loose clothing, turn on a quiet fan, or open a window.
      • In the heat, heat is poorly transferred through the veins from your warm-blooded, continuously insulated body to your fingers when you sit at a desk, so wearing heavy clothing to keep your fingers mobile in a cold environment can cause your body (and head) to overheat, making you sleepy . A sufficiently warm environment makes this compromise unnecessary.
      • Feet don't usually need to work on a computer, but if they're cold, it can be a distraction. With a heated footrest, you can warm them separately, or you can put a heater under the table - preferably only a warm air flow, and not radiation from the heater, with all the modern safety features, which will consume more energy and can warm your feet and body.
    • Air quality. Keep it clean. Flavorings can be used.
    • Lighting. Darkness can make you sleepy. The eyes strain to focus, and your brain, having a shallow depth of field from widened, delayed focus, sees too much as you move the field of view. It's no surprise that the winter gloom can even make you feel depressed. .
    • Sound. Silence is best. White noise is better than isolated, distracting sounds.
      • Reduce sounds, including computer sounds, as much as possible. For example, a computer makes much more noise when it overheats or there is too much dust. Also, the fan is more High Quality less buzzing.
        • Keep noisy office equipment at a level above or below you, cover it with furniture, or rotate it so that the noise-emitting openings face away from you if you can't move it. Just don't block the ventilation holes. High-speed printers can be set to a slower mode, so they will work much quieter.
      • Earplugs, or noise blockers, or noise-cancelling headphones can block noise. A white noise machine can drown out distracting noise, but keep it close to you so its volume is low and it helps make a small difference to the overall noise level of everyone else.
      • Fast, fun music (for example, Internet radio) can help you occupy half of your brain and is better than bothering and solving simple repetitive tasks that require little concentration. But don't distract others: use headphones.
    • Move and stretch. Even if you have the best workplace, you will be more comfortable if you get up from your chair at least sometimes. Stretch or walk every couple of hours to loosen and relieve tension, stress and fatigue, and watch and listen to something different. Maybe even people.
    • If you have to look closely:
      • Recline less, but not so much that you slouch when you relax.
      • Look and stay visible behind your monitor (or two small ones). If you have short stature, raise the seat and make the footrest higher. Lower your monitor so that you can see it and be seen over it, but not so much that you have to tilt your head and strain your neck to avoid slouching. Maintaining enough distance will lower the angle at which you have to lean. Place your desk at a slanted angle so that your computer sits comfortably there, but so that you can see people in your peripheral vision.
      • Adjust the tilt of your monitor so it's perpendicular and centered in your line of sight, and the angle of your footrest so it rests your legs slightly outstretched.
    • Laptop computers provide a small number of features, depending on what additional hardware you need to use:
    • Try using the Dvorak layout, which places the most frequently used letters on the easiest keys to reduce finger movement. You simply instruct the operating system to "reorient" (recognize other characters) and re-mark them if you wish; you won't need a new keyboard and can easily switch back. The ability to type nimbly won't go away, but it will take time to get used to the layout of the keys.
    • Lose weight so you have less to support, and build muscle so you can support it better.
    • Wear clothing for your lower body, including underwear, that fits loosely around your waist when you stand. The seat tightens your clothes so that the front will be raised, but the back will be pulled down and sit askew on you. When you sit for hours, your clothes should be loose and comfortable. If you relieve tension by slouching to widen the belly-leg angle created by flexing your lower back, then you need the soft support of the chair back and the stability of a straight back to support the flexed tension. So instead, the pressure needs to be removed.
      • Clothes that hang off the shoulders, such as trousers with suspenders or a dress, are the best option, since she does not need to hold on to the waist so as not to slip off.
      • Clothing that fits loosely around the legs, such as a loose skirt, should not stretch crookedly. But it can tighten as you sit and pull some parts of your body up. Choose clothes that are comfortable enough where they are tight, or not at all where they are tight.
      • Clothes that are held only at the hips, such as trousers without suspenders, can be worn with a belt while moving. Or, to feel cozy, it can be tightened with an elastic or elastic belt.
      • Choose stretchy clothing carefully. Look for something with a lot of extra length in the pleat or woven non-stretch fabric, knitted with elastic in a way that doesn't stretch as hard and stretches moderately within the range as you sit, stand, or move.
    • By leaning back in your chair with your legs slightly forward but supporting your knees, your chair will move backwards. If it tends to roll away from its most comfortable position, then you should avoid plastic slick mats or even lay down a mat with a non-slip surface to prevent the chair from rolling away as easily.
    • Keep these rules in mind when you adjust other types of seats and settings, just as you would on a car.
      • Sometimes there is a trade-off between relaxation and balance. In high-performance cars with cruise control, you need to keep your seat low and rest your heels on the floor so you can prolong the rest by periodically moving your feet to brake and throttle. Place your elbows at your sides, preferably on the armrests, and align your hands at the eight and four o'clock positions on the steering wheel, not at the very top of it. You may not need to move your arms enough to keep the car going straight (or slightly away from oncoming traffic) without constant stress if your armrests are not level or otherwise symmetrically positioned. For a vehicle that requires large quantity effort, you may prefer a seat closer to or near the controls. No matter what is most convenient, make sure you can reach and control the car in emergency situations.
    • The most expensive part in computer systems is often not the computer, but the operator who sits behind it. So, eliminating interference with operator concentration, clarity of thought and data entry speed, as well as accuracy play a big role in beginning efforts to improve productivity. Padded armrests can buy you much more time typing with your fingers than a fast CPU will save in storing what it's typed on the keyboard.

The premises must have natural and artificial lighting. The location of workstations behind monitors for adult users in basements is not permitted.

Area per workplace with a computer for adult users should be at least 6 m2, and the volume should be at least -20 m3.

Rooms with computers must be equipped with heating, air conditioning or effective supply and exhaust ventilation systems.

For interior decoration of rooms with computers, diffusely reflective materials with a reflectance coefficient for the ceiling of 0.7-0.8 should be used; for walls - 0.5-0.6; for the floor - 0.3-0.5.

Floor surface in areas where computers are used, it must be level, without potholes, non-slip, easy to clean and wet, and have antistatic properties.

There should be a first aid kit in the room first. medical care, carbon dioxide fire extinguisher for extinguishing fire.

Requirements for microclimate, ionic composition and concentration of harmful chemicals in indoor air

At the workplaces of personal computer users, optimal microclimate parameters must be ensured in accordance with SanPin 2.2.4.548-96. According to this document, for category of severity of work 1a, the air temperature should be no more than 22-24 o C in the cold period of the year, 20-25 o C in the warm period of the year. Relative humidity should be 40-60%, air movement speed -

ha - 0.1 m/s. It is worth saying that a heating and air conditioning system is used to maintain optimal microclimate values. It is worth saying that to increase the humidity in the room, you should use humidifiers with distilled or boiled drinking water.

The ionic composition of the air must contain the following number of negative and positive air ions; the minimum required level is 600 and 400 ions per 1 cm 3 of air; the optimal level is 3,000-5,000 and 1,500-3,000 ions per 1 cm 3 of air; the maximum permissible is 50,000 ions per 1 cm 3 of air. It is worth saying that to maintain the optimal ionic composition of the air, dust removal and disinfection of indoor air, it is recommended to use devices from the Diod plant of the Ellion series.

Requirements for lighting of premises and workplaces

Computer rooms should have natural and artificial lighting. Natural lighting is provided through window openings with a natural lighting coefficient KEO of no less than 1.2% in areas with stable snow cover and no less than 1.5% in the rest of the territory. The luminous flux from the window opening should fall on the operator’s workplace on the left side.

Artificial lighting in computer operating rooms should be provided by a system of general uniform lighting.

The illumination on the table surface in the area where the document is placed should be 300-500 lux. It is allowed to install local lighting fixtures to illuminate documents. Local lighting should not create glare on the surface of the screen and increase the screen illumination to more than 300 lux. Direct glare from light sources should be limited. The brightness of luminous surfaces (windows, lamps) in the field of view should be no more than 200 cd/m2.

Reflected glare on work surfaces is limited by the correct choice of luminaire and the location of workstations in relation to the natural light source. The brightness of glare on the monitor screen should not exceed 40 cd/m2. The glare index for sources of general artificial lighting in premises should be no more than 20, the discomfort index in administrative and public premises should not be more than 40. The brightness ratio between working surfaces should not exceed 3:1 - 5:1, and between working surfaces and wall surfaces and equipment 10:1.

For artificial lighting of rooms with personal computers, lamps of the LPO36 type with mirrored grilles, equipped with high-frequency ballasts, should be used. It is allowed to use luminaires of direct light, mainly reflected light of type LPO13, LPO5, LSO4, LPO34, LPO31 with fluorescent lamps of type LB. It is allowed to use local lighting fixtures with incandescent lamps. Lamps should be located in the form of solid or broken lines on the side of workstations parallel to the user's line of sight for different locations of computers. With a perimeter arrangement, the lines of lamps should be located locally above the desktop closer to its front edge, facing the operator. The protective angle of the lamps must be at least 40 degrees. Local lighting fixtures must have a non-translucent reflector with a protective angle of at least 40 degrees.

To ensure the standard values ​​of illumination in the premises, glass window openings and lamps should be cleaned at least twice a year and burnt-out lamps should be promptly replaced.

Requirements for noise and vibration in premises

Noise levels at workplaces of personal computer users should not exceed the values ​​established by SanPiN 2.2.4/2.1.8.562-96 and amount to no more than 50 dBA. At workplaces in premises where noisy units are located, the noise level should not exceed 75 dBA, and the vibration level in the premises acceptable values according to SN 2.2.4/2.1.8.566-96 category 3, type “b”.

The noise level in rooms can be reduced by using sound-absorbing materials with maximum sound absorption coefficients in the frequency range 63-8000 Hz for finishing the walls and ceilings of rooms. An additional sound-absorbing effect is created by plain curtains made of thick fabric, hung in a fold at a distance of 15-20 cm from the fence. The width of the curtain should be 2 times the width of the window.

Requirements for the organization and equipment of workplaces

Workplaces with personal computers in relation to the light openings should be located so that natural light falls from the side, preferably from the left.

Workplace layouts with personal computers, the distances between desktops with monitors must be taken into account: the distance between the side surfaces of the monitors is at least 1.2 m, and the distance between the monitor screen and the back of another monitor is at least 2.0 m.

Desktop can be of any design that meets modern ergonomic requirements and allows for convenient placement of equipment on the work surface, taking into account its quantity, size and nature of the work performed. It is advisable to use tables that have a special work surface separate from the main tabletop for placing the keyboard. Work tables with adjustable and non-adjustable working surface height are used. If there is no adjustment, the table height should be between 680 and 800 mm.

Table working surface depth should be 800 mm (allowed at least 600 mm), width - between 1,600 mm and 1,200 mm. Working surface The table should not have sharp corners or edges, and have a matte or semi-matte finish.

The work desk must have legroom with a height of at least 600 mm, a width of at least 500 mm, a depth at knee level of at least 450 mm and at the level of the outstretched legs of at least 650 mm.

Fast and accurate reading of information is ensured by placing the screen plane below the user's eye level, preferably perpendicular to the normal line of sight (normal line of sight 15 degrees down from the horizontal)

Keyboard should be located on the table surface at a distance of 100-300 mm from the edge facing the user.

For the convenience of reading information from documents, movable stands (lecterns) are used, the dimensions of which in length and width correspond to the size of the documents installed on them. The music rest is placed in the same plane and at the same height as the screen.

To ensure a physiologically rational working posture and create conditions for changing it during the working day, lift-and-swivel work chairs with a seat and backrest that are adjustable in height and tilt angles, as well as the distance of the backrest from the front edge of the seat, are used.

• the width and depth of the seat surface is at least 400 mm;
• seat surface with rounded front edge;
• adjustment of the height of the seat surface within the range of 400-550 mm and tilt angle forward up to 15 degrees and back up to 5 degrees.;
• the height of the back support surface is 300±20 mm, the width is at least 380 mm and the radius of curvature of the horizontal plane is 400 mm;
• the angle of inclination of the backrest in the vertical plane is within 0±30 degrees;
• adjustment of the distance of the backrest from the front edge of the seat within 260-400 mm;
• stationary or removable armrests with a length of at least 250 mm and a width of 50-70 mm;
• adjustment of the armrests in height above the seat within 230±30 mm and the internal distance between the armrests within 350-500 mm;
• the surface of the seat, back and armrests should be semi-soft, with a non-slip, non-electrifying, airtight coating, easily cleaned from contamination.

The workplace must be equipped with a footrest with a width of at least 300 mm, a depth of at least 400 mm, height adjustment up to 150 mm and an inclination angle of the supporting surface of the stand up to 20 degrees. The surface of the stand should be corrugated and have a rim 10 mm high along the front edge.

Work and rest mode when working with a computer

The work and rest regime provides for compliance with a certain duration of continuous work on a PC and breaks, regulated taking into account the duration of the work shift, types and categories of work activity.

Types of work activities on a PC are divided into 3 groups: group A - work on reading information from the screen with a preliminary request; group B - work on entering information; Group B - creative work in dialogue mode with a PC.

If during a work shift the user carries out different types of work, then his activity belongs to the group of work for which at least 50% of the work shift time is spent.

Categories of severity and intensity of work on a PC are determined by the level of load during the work shift: for group A - by the total number of characters read; for group B - by the total number of characters read or entered; for group B - based on the total time of direct work on the PC. The table shows the categories of severity and intensity of work depending on the level of load during the work shift.

The number and duration of regulated breaks, their distribution during the work shift is established depending on the category of work on the PC and the duration of the work shift.

• for the first category of work, 2 hours from the start of the shift and 2 hours after a lunch break of 15 minutes each;
• for the second category of work - 2 hours from the start of the work shift and 1.5-2.0 hours after a lunch break lasting 15 minutes each or lasting 10 minutes every hour of work;
• for the third category of work - 1.5-2.0 hours from the start of the work shift and 1.5-2.0 hours after a lunch break lasting 20 minutes each or lasting 15 minutes every hour of work.

With a 12-hour work shift, regulated breaks should be established in the first 8 hours of work similar to breaks in an 8-hour work shift, and during the last 4 hours of work, regardless of the category and type of work, every hour lasting 15 minutes.

The duration of continuous work on a PC without a regulated break should not exceed 2 hours.

When working on a PC during the night shift, the duration of regulated breaks increases by 60 minutes, regardless of the category and type of work activity. The material was published on http://site

Unregulated breaks (micro-pauses) lasting 1-3 minutes will be effective.

It is advisable to use regulated breaks and micro-pauses to perform a set of exercises and gymnastics for the eyes, fingers, as well as massage. It is advisable to change sets of exercises after 2-3 weeks.

It is worth saying that PC users who perform work with a high level of tension are recommended to receive psychological relief during regulated breaks and at the end of the working day in specially equipped rooms (psychological relief rooms)

Medical, preventive and health measures. All professional PC users must undergo mandatory preliminary medical examinations upon entry to work, periodic medical examinations with the mandatory participation of a therapist, neurologist and ophthalmologist, as well as a general blood test and ECG.

Women are not allowed to work on a PC from the time of pregnancy and during breastfeeding.

Myopia, farsightedness and other refractive errors must be fully corrected with glasses. It is worth saying that for work you should use glasses selected taking into account the working distance from the eyes to the display screen. In case of more serious visual impairments, the question of the possibility of working on a PC is decided by an ophthalmologist.

To relieve fatigue of accommodative muscles and train them, computer programs such as Relax can be used.

For those who work intensively, it is advisable to use the latest means of vision prevention, such as LPO-trainer glasses and DAK and Sniper-Ultra ophthalmological simulators.

Leisure is recommended to be used for passive and active recreation (exercise on exercise equipment, swimming, cycling, running, playing tennis, football, skiing, aerobics, walks in the park, forest, excursions, listening to music, etc.) Twice a year (in spring and late autumn) it is recommended to carry out a course of vitamin therapy for a month. You should stop smoking. Smoking should be strictly prohibited in workplaces and in rooms with PCs.

Ensuring electrical and fire safety in the workplace

Electrical safety.

At the user's workplace there is a display, keyboard and system unit. When the display is turned on, a high voltage of several kilovolts is created on the cathode ray tube. Therefore, it is forbidden to touch the back of the display, wipe dust from the computer when it is turned on, or work on the computer in wet clothes and with wet hands.

Before starting work, you should make sure that there are no power cords hanging from the table or hanging under the table, that the plug and power cord are intact, that there is no visible damage to the equipment and work furniture, that the near-screen filter is not damaged and that it is grounded.

Static electricity currents induced during computer operation on the monitor, system unit and keyboard cases can lead to discharges when these elements are touched. It must be remembered that such discharges do not pose a danger to humans, but can lead to computer failure. It is worth saying that to reduce the magnitude of static electricity currents, neutralizers, local and general air humidification, and the use of floor coverings with antistatic impregnation can be used.

Fire safety

Fire safety - the state of an object in which the possibility of a fire is excluded, and in the event of one occurring, the impact on people of its dangerous factors is prevented and the protection of material assets is ensured.

Fire protection is a set of organizational and technical measures aimed at ensuring the safety of people, preventing fire, limiting its spread, as well as creating conditions for successful fire extinguishing.

Fire safety is ensured by a fire prevention system and a fire protection system. All office premises must have a “Fire Evacuation Plan”, regulating the actions of personnel in the event of a fire and indicating the location of fire equipment.

Fires in CCs pose a particular danger as they are associated with large material losses. Feature

CC - small areas of premises. As is known, a fire can occur due to the interaction of flammable substances, an oxidizer and ignition sources. All three main factors necessary for a fire to occur are present in the premises of a computer center.

Combustible components at the CC will be: building materials for acoustic and aesthetic finishing of premises, partitions, doors, floors, punched cards and punched tape, cable insulation, etc.

Ignition sources in the computer center can be electrical circuits from a computer, devices used for Maintenance, power supply, air conditioning devices, where, as a result of various violations, overheated elements, electric sparks and arcs are formed that can cause fires of flammable materials.

Let us note the fact that modern computers have a very high density of electronic circuit elements. Connecting wires and cables are located in close proximity to each other. When flowing through them electric current a significant amount of heat is released. When this happens, the insulation may melt. It is worth saying that ventilation and air conditioning systems are used to remove excess heat from the computer. When continuously operated, these systems pose an additional fire hazard.

Fire hazard category B is established for most premises of the CC.

It is important to note that one of the most important tasks of fire protection— protecting building premises from destruction and ensuring their sufficient strength in conditions of exposure to high temperatures during a fire. Taking into account the high cost of the electronic equipment of the computer center, as well as the category of its fire hazard, buildings for the computer center and parts of the building for other purposes, in which computers are located, must be of the first and second degree of fire resistance. It is worth saying that traditionally brick, reinforced concrete, glass, metal and other non-combustible materials can be used for the manufacture of building structures. The use of wood should be limited, and if used, it is extremely important to impregnate it with fire retardants.