Chapter 3
Ergonomics
“The body will become better at whatever you do, or don’t do. You don’t move? The body will make you better at not moving.”
– Ido Portal
Movement snacking
Instead of long exercise sessions, take brief movement breaks throughout the day — short walks, stretches, or posture resets.
Research suggests these “snacks” combat sedentary risks effectively.
Posture cycling
Alternate between different seated postures (reclined, upright, perching) and standing. Frequent transitions keep muscles active and circulation flowing.
No single posture is optimal if held too long.
Sit-stand desk strategies
Sit-stand desks are useful, but standing all day can be as harmful as sitting all day.
Adopt a balanced ratio—like 20 minutes sitting, 8 minutes standing, 2 minutes moving.
Wrist and forearm support
Overreliance on wrist rests can restrict natural movement, but total lack of support can lead to strain.
Find a balance—lightly rest, don’t press, and keep wrists neutral.
Ergonomic tools and accessories
Consider devices like vertical mice, ergonomic keyboards, or document holders to reduce unnatural arm and wrist positioning.
These innovations can mitigate fatigue and repetitive stress injuries.
Feel free to share with your colleagues
Give feedback, ask questions or request new resources
