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How to work from home?


While working from a location outside of the employer's operations center may offer some flexibility to workers, the structure and flexibility of these forms of telecommuting can vary and must be done correctly. The possible risks to which workers are exposed when working from a place that has not been designed to work should be considered, the most common inconveniences are usually: ergonomic (poor physical location of the workstation in the whole house , poor adaptation of the physical work space, lighting problems, etc); or complications with schedules (working too much or too little, chaos at meal times, sedentary lifestyle, lack of coordination between working hours and the worker's natural biorhythms). Recommendations: 1. Organize your work to make your family life compatible: Conditioning a physical workspace. Educate your family that it is a work space and not a family one, while your established schedule lasts. Plan a work and rest schedule, avoiding working at night. Between 9:00 a.m. and 12:00 p.m., there is the best physiological predisposition for the development of complex tasks. 2. Location of work equipment and work environment: The screen, keyboard, and documents should be at a similar distance from your eyes to avoid eye strain and head and neck twisting. The recommended reading distance of the screen from the worker's eyes will be between 40 and 55 cm. Ceiling lights should never be placed on top of the worker. Do not place the screen facing or facing away from the windows. Avoid noises that come from outside. The work room must be ventilated allowing the entry of natural air. Windows should have curtains or blinds to regulate the entry of natural light and avoid glare. 3. Chair and work table The chair should be adjusted in height so that when sitting, the elbows bent at 90 ° are level with the work table. If we do not have a chair that is adjustable in height, a cushion can be added in case the chair is low compared to the table. The back must be supported by the backrest especially in the waist area. Position the chair as close to the desk as possible. The work table should be low reflective, have sufficient dimensions. The work table will allow positioning and repositioning of the legs. In case the feet are not well supported on the floor or are hanging, they should add a footrest or a sturdy box that allows them to firmly support the feet. 4. Pauses and cell phone use It is important to take an active break of 10 minutes for every 50 minutes of work in a sitting position. Walking, relaxing, and stretching exercises are recommended. Short and frequent breaks are preferable to long and discontinuous ones. Visual breaks should also be made with the 20-20 rule: Every 20 minutes on a screen, focus on a distant point and keep your gaze for 20 seconds. This will avoid the eyestrain of always focusing on the screen. Avoid sitting on one leg or cross-legged for long periods of time. To avoid distractions with cell phone messages not related to our work, it is recommended to silence it or leave it in airplane mode during work time.


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