Ergonomics for a happy body.

Ergonomics is essentially about "fitting work to people". It's the process of designing or arranging workplaces, products and systems so that they fit the people who use them – friendly to the body. The aim of ergonomics is to develop a comfortable and safe work system, by bringing human factors into the plan. With consideration of specific human abilities in the design process, these can include body size, strength, skill, speed, sensory abilities (vision, hearing, etc), even attitudes. Ergonomics comes into everything which involves people.

Seating ergonomics

The best way to reduce pressure in the back is to be in a standing position. However, there are times when you need to sit. When sitting, the main part of the body weight is transferred to the seat. Some weight is also transferred to the floor, back rest, and armrests. When the proper areas are not supported, sitting in a seat all day can put unwanted pressure on the back causing pain.

The lumbar (bottom five vertebrate in the spine) need to be supported to decrease disc pressure. Providing both a seat back that inclines backwards and has a lumbar support is critical to prevent excessive low back pressures. The combination which minimizes pressure on the lower back is having a backrest inclination of 120 degrees and a lumbar support of 5 cm. Another factor that reduces lumbar disc pressure is the use of armrests on your seat. They help by putting the force of your body not entirely on the seat and back rest, but putting some of this pressure on the armrests. Armrest needs to be adjustable in height to assure shoulders are not overstressed.

TIPS FOR GOOD ERGONOMICS

* Get a decent chair

THE best sort are the standard clerical-type office chairs, NOT the large, high-backed reclining types which some people think mistakenly are guaranteed to be comfortable. Look for the following features:

• adjustable in height;
• a separately adjustable backrest you can bring forwards into the small of the back, as well as (preferably) altering vertically to suit your trunk length;
• a seat short enough to allow you to get full back support without the front edge of the seat pushing into the back of your legs;
• a five-star base (for stability);
• a curved, "waterfall" front;
• well padded - you shouldn't be able to feel the seat base under the padding when you're slumped heavily in the chair.

Lots of chairs on sale are labeled as "ergonomic" - but they're not! Ask if the chair conforms to Australian Standard AS/NZS 4438 ("Height-adjustable swivel chairs"), published in 1997. There's also a set of Standards on Fixed-height Chairs - AS/NZS 4688.1, 4688.2, 4688.3 etc. Does the chair have a strength and durability rating from AFRDI (the Australian Furniture Research and Development Industry). If not, why?

"Bargain" chairs usually have poor or average strength components and assembly, and usually break down after a year or two - so be prepared to spend a bit more if you want something to last. A good chair is really worth it!

* Learn how to adjust your chair

- alter its height until your shoulders are relaxed, not slumped, in the working position;
- adjust the backrest into the small of your back;
- ensure the seat pan is flat or sloping upwards (NEVER downwards) at the front;
- learn the elements of correct posture, and practice them!

* Provide good, even lighting

Your whole working surface should be evenly illuminated, without shadows near your hand. Concealed fluorescent lighting is good (tubes are cool, light well dispersed, long life); consider an extra desk lamp as well, but ensure that the light source itself is covered, and is kept out of your field of view. Use curtains to control screen reflections or bright sunlight, and don't sit facing a screen with bright daylight (like a window) beyond and behind the screen. Don't put up with a dark or shiny desktop: they should be a light to medium colour, matt finish.

* Give yourself plenty of desktop space

WHY not put your screen or laptop on a mobile, articulated holder? You can adjust it to suit (a good distance: about an arm's length away, with the top of the screen level with your forehead), then use the handy space under it to move your keyboard out of the way. 700 mm is a good desk height, but lower for lots of shorter people. Many desks are still far too high. Put the stuff you use a lot within a comfortable arm's reach (eg phone, notepad, reference files). A desk should be 900 mm deep (front to back) for comfortable screen viewing, and your desk should not be thick (30 mm maximum).

* Take regular breaks

Muscles need movement - from the tiny muscles which manage your eyes to the big ones which support your back. Get up and get things. Try working standing up sometimes. Get some fresh air. And keep yourself fit - daily exercise (even just a brisk walk) will repay you many times in the extra hours of productive work you'll be able to do as a result.

Useful website: www.ergonomics.org.au

We like + recommend the chairs from Corporate Culture, www.corporateculture.com.au

Hallway ideas.

VISUALLY it’s the very first place that guests will see in our home. So why do we overlook our
hallway? Here are our tips for maximising your hallway, big or small.

“For instant impact introduce colour and texture.”

Long corridor (typical in terrace houses)

Think about wallpaper for the smooth, un-interrupted wall. Eg textured grasses or cellulose paper, metallic finishes that reflect light. All available from Baresque. If you’re renovating on a tight budget consider textured paints. There is a big range available from Porters Paints or DULUX. Whatever you choose, it needs to be durable and low-maintenance so any stains or marks can be easily wiped clean.

L-shaped or dog-legged hallways (typically found in an apartment)

Consider a bespoke floating shelf that is fixed onto the wall. This can be in either marble, onyx, timber with dimensions to suit your space. For eg 40mm thick, 1200mm wide and 900mm off the floor (basically kitchen-bench height) - Useful to place an ornamental sculpture, being mindful of placing vase or glassware on high traffic area, as item could get knocked off.

If you have the luxury of a very wide hallway you could have a sideboard or a console table complete with top-drawers and plenty of bench space for decorative items. Interesting artwork hanging above that could be textured and colourful, eg contemporary Aboriginal artwork. Or a thick gilded frame mirror.

Lighting is an important factor and will depend on the style of your home. For a touch of glamour chandeliers are a good choice, for something more under-stated a clear glass dome pendant. For added height consider a coffered ceiling with down lights.

Remember, it’s still a thoroughfare so don’t overdo it with accessories. A few, well-placed items will give maximum ‘wow’ .

Designer - In Review

Fofi by design is a Sydney based interior design + decoration consultancy offering creative solutions with an emphasis on function, style and comfort.

Specialisng in a range of interiors from residential, cafes to boutique commercial projects, Fofi by design has a good understanding of space, light, colour, texture and fabrics and creates innovative yet practical designs. And loves sustainable materials - such as natural textured wallpapers and bamboo flooring.

We love Fofi by design's Coogee apartment make over. With a stunning feature wall and classic 'hotel' feel, this apartment is a blend of modern and traditional furniture (new and existing) with a stunning mix of personal treasures from the client's collection.

Fofi Gourlas has a Diploma of Arts in Interior Design + Decoration from Commercial Arts Training College (CATC) Sydney, graduating with high distinctions.

Fofi also writes a fantastic blog - be sure to check the website for more information.

Who: Fofi Gourlas, Fofi by Design

Where: Sydney, CBD and suburbs

What: Interior design

Web: www.fofibydesign.com

Start today at home - For a better world.

It couldn't be easier. A few small changes to make today, that will make a difference for tomorrow.

We know that you are already aware and committed to making a difference every day, but here's our quick checklist - please feel free to add to it.

1. Put a 'no junk mail' sticker on your letter box at home - and cut the junk.
2. Put a footnote on your emails to remind the reader to only 'print if required'.
3. Write a list of things that you need to repair at home - and plan to set aside some time to get things done - remember, a stitch in time.....
4. Buy items in bulk to reduce packaging - or look for products that have less packaging.
5. Buy reusable items - and avoid items that will only be used once - like disposable cutlery.
6. Buy fresh foods - more often, and compost the scraps.
7. Pass on clothes or unwanted household goods to charities - maybe have a clean out of last year's clothes and give them a new home.
8. Say no - to plastic bags at the supermarket - keep a stash of reusable shopping bags in the car boot and at work - be ready.
9. Walk somewhere - maybe to the train station, to work, to the shops - leave the car at home, start small and it could turn into a great habit. Even set a day aside every week where the car is left at home - 'car-free' Fridays for example - and do your best to make it a rule.
10. Send that stash of plastic bags in the back on the pantry back to the supermarket for recycling.
11. Arrange to recycle old mobile phones, batteries and printer toners and cartridges - check for drop-off bins at your local post office / bank.
12. Turn off the lights / appliances when not in use - this includes 'standby' appliances, such as the TV - turn it off, at the source.

In the know, on the net.

A list of some of our favourite websites to keep up to date with the latest in sustainability and design:

1. www.todae.com.au
Go there to find solutions for a sustainable future such as:
- Solar Power
- Energy Efficient & LED Lighting
- Business & Home Assessments
- Energy + Water Saving
- Office Products + Stationery
- Household Consumables (such as cleaning and body care)
- Eco Baby

2. www.news.worldvision.com.au
World Vision is Australia's largest charitable group. World Vision helps over 20 million people every year, thanks to the support of more than 400,000 Australians. It operates also Birrung Gallery www.birrung.com.au The award winning gallery has been in operation for over twelve years and provides unique Indigenous artwork to collectors and art lovers around the world. The ethical sale of art at Birrung supports over 400 Indigenous artists and over 25 remote area art centres across Australia.
A lively exhibition program showcases the rich diversity of art forms including painting, fibre arts,sculpture, printmaking , ceramics and more

3. www.infolink.com.au
Infolink is Australia's online directory for the architecture, building, construction and design sectors. Make online enquiries direct to suppliers, or click through to their websites. There is an online newsletter where you can get the latest news on products, services and developments in the architecture, building, construction and design sectors.

4. www.fiaa.com.au
The Furnishing Industry of Australia (FIAA), is an industry association representing the interests of businesses in the wider furnishing and joinery industries. FIAA members include:
Bedding & Mattress Makers
Furniture Manufacturers
Blind Cleaners / Repairers
Joiners and Cabinet Makers
Flooring & Floor Coverings
Blinds, Awnings & Window Furnishings
Kitchen Manufacturers
Commercial Furniture Suppliers
Picture Framers
Suppliers to the Furnishing Industry
French Polishers
Upholsterers
Built-in Wardrobe Businesses

FIAA Mission: The Mission of the Furnishing Industry Association of Australia is to represent the Furnishing and Joinery Industries and to provide services and benefits to our members.

5. www.choice.com.au
Independent and transparent, CHOICE ensures the consumer voice is heard loudly and clearly.

CHOICE empowers consumers to get the most out of all their purchasing decisions by providing a mix of advocacy and advice.

6. www.fofibydesign.com
Our favourite blog is on this site that covers design tips to improve every home. Written by Fofi Gourlas, Sydney based interior designer, this site is informative and relevant to people who are looking for inspiration.

Winter Warming

How to have a warm and energy efficient home this winter.

Install insulation batts – Insulation batts installed in a typical home over a period of 40 years will save over 340 times the energy that was required to make the batts. Not only that, it will keep your house a few degrees warmer in winter, and cooler in summer.

2. Gas vs. Electric heating - Try to opt for energy efficient electric heating. Heaters where the energy from the electricity is “burnt” or used directly to produce the heat produce approx. 3.5 to 4 times as much carbon emissions as the same unit of heating produced with gas. However; there is a much more efficient way to deliver heating electrically by using reverse cycle air conditioners and heat pumps. Essentially, these devices use the electrical energy to move heat from one place to another as opposed to “burning” it to directly produce the heat.

3. Heating in winter accounts for almost 50% of energy costs. Keep your bills down by closing doors to unused rooms. This will keep the warmth in the areas that you spend the most time in.

4. Cover up those windows – A window loses 5 to 10 times more heat than the equivalent area of a wall. Floor length curtains are a very effective insulator against those cold winter days – they stop the warm air coming into contact with cold windows, and leaving you with a cosier room to sip some hot chocolate in.

5. Dress appropriately – reduce unnecessary harmful emissions by substituting gas/electric heating by rugging up. Get yourself a cute pair of slippers and a thick blanket to rug up. It makes no point to sit in the house with a t-shirt on and the heating up full. You will save money and the environment by throwing on an extra layer or two.

6. Consider your floor finishes – Typically tiles are the coldest of all floor finishes. Consider using floorboards or carpets (the warmest) to promote a warmer environment inside the home. If you don’t want to change your flooring completely, adding a large floor rug will help to reduce the coldness of tiles.