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  • Sit with your hips and knees at a 90-degree angle
  • Keep your feet flat on the floor or on a footrest
  • Keep your arms relaxed at your sides, with elbows at 70 – 135 degrees
  • Change posture frequently 
  • Place the monitor directly in front of you about an arm’s length away
  • Position the top of the monitor screen at or below eye level
  • Adjust the keyboard or chair height to keep forearms, wrists, and hands in a straight line
  • Place mouse and other input devices near to and at the same height as your keyboard
  • Keep your elbows close to your body
  • Allow ample clearance to move your knees and legs under the keyboard and desk
  • Avoid contact stress with edge of the desk and keyboard
  • Adjust window shades or decrease overhead lighting
  • Adjust the monitor screen or add an anti-glare filter
  • Add a task light to illuminate paper references

*this list in not exhaustive - for more tips visit the additional resources tab

 

  • Factor in a five minute standing or walking break every hour
  • Stand up and stretch at your work station while looking away from the computer
  • Go get a drink of water or a snack
  • Get out of your chair for calls and take walking meetings
  • Try to step outdoors for fresh air at least once a day

*this list in not exhaustive - for more tips visit the additional resources tab

 

  • Keep your screen about 25 inches from your face, or about an arm's length away. If doing so makes the words on the screen appear too small, adjust the font size.
  • Screen glare from lighting can irritate your eyes. Try a matte filter for your screen to help diminish glare. 
  • Follow the "20-20-20 Rule": Take a break every 20 minutes by looking at something 20 feet away for 20 seconds. This will allow your eyes time to relax.
  • Avoid dry eyes by using eyedrops or a personal humidifier at your desk.
  • If your screen is too bright, your eyes have to work harder. Adjust your screen's brightness, as well as the lighting in your office or home, to reduce eye strain.

*this list in not exhaustive - for more tips visit the additional resources tab

 

Exercise will give teleworkers a boost both physically and psychologically. Here are some simple exercises that can be done in place of your regular commute time, lunch time or any time!

  • A brisk walk around the neighborhood
  • Online yoga classes
  • A run down your favorite path and back
  • Dance in your living room
  • Download a fitness app
  • Stretching
  • Deep breathing
  • Pushups
  • Squats
  • Crunches

*this list in not exhaustive - for more tips visit the additional resources tab

 

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