How to Create a Comfortable
Home Workspace

EXECUTIVE BRIEF

When business leaders sent their teams to work from home in the early days of theCOVID-19 pandemic, most employees didn’t have a home office.1 Social media was flooded
with images of people working on couches and coffee tables, using ironing boards asstanding desks and perching computer monitors on cardboard boxes.
As employers explore continued remote, in-person and hybrid work options, employees andleadership teams need to think beyond temporary fixes and take action to help keep remoteworkers comfortable, healthy and productive for the long haul.

2 HOW TO CREATE A COMFORTABLE HOME WORKSPACE

WHY MOVEMENT MATTERS FOR PHYSICALAND MENTAL WELL-BEING
In addition to chronic stress and associated symptoms, remote workers
are at risk for a common and well-documented health issue: inactivity.
Studies show that a sedentary lifestyle may increase the risk ofcardiovascular disease, cancer, and Type 2 diabetes.2, 3, 4
While inactivity appears to damage physical health, research shows thatmovement may positively impact our mental health. Scientists at JohnsHopkins University found that increasing physical activity appears to befollowed by a boost in mood and perceived energy level.5
CREATE A COMFORTABLE HOME WORKSPACE
So how do you create a workstation that supports regular movement andoverall health? It’s simple—build a comfortable home workspace, follow
basic ergonomic principles and move frequently. Ergonomics may soundcomplicated, but the concept is simple: adapt your workspace to fit you
rather than forcing your body into uncomfortable postures.
Here’s how to do it:•	CHAIR: Sit back in your chair so that you have lumbar support.
A rolled-up towel can work if your chair doesn’t have lumbar support.
If your chair is adjustable, raise or lower it so that your feet are flat on
the floor and your knees are at about the same height as your hips.
Adjust to your comfort but keep a nice open angle between your torsoand legs.
•	KEYBOARD: After you adjust your chair, check your keyboard height.
It should be level with your elbow and your wrists should remain flat.
If your elbows are lower than the keyboard, raise your chair, and adda footrest to keep your feet flat on the floor. If your keyboard is still toohigh, add a keyboard tray that goes below your desk surface. If yourelbows are higher than the keyboard, consider a back-tilt keyboard
tray to maintain flat wrists.

HOW TO CREATE A COMFORTABLE HOME WORKSPACE 3

•	FAVORITE TOOLS: Keep the things you use frequently close to your body so you’re notreaching for your notebook or phone all day long.
•	MONITORS: Your monitors should be about an arm’s length away from your eyes, and you
should look slightly down when viewing the center of the screen. Avoid straining your neck up
or down when viewing. The top of the monitor should be at or slightly below eye level. A desk orwall-mounted monitor arm allows you to position one or more monitors exactly where youneed them.
•	ANTI-FATIGUE MAT AND FOOTREST: A quality anti-fatigue floor mat stimulates blood
circulation and helps prevent fatigue. When you stand on an anti-fatigue mat, shift your weightfrom one leg to the other to keep moving slightly and to avoid muscle strain. When sitting, you
can use a footrest if needed to stay comfortable and keep your feet on the floor. Maintain anangle between 90° and 120° at your hips to avoid transferring stress to your lower back.
•	MOVEMENT: Move frequently throughout the day. If you
have a height-adjustable standing desk, switch between
sitting and standing every 30 minutes for better productivity
and well-being. If you don’t have a standing desk, get up
every 30–60 minutes and walk around for a few minutes.
•	POSTURE: Maintain a relaxed, neutral posturewith chest open, your shoulders down and yourchin slightly down. Keep your upper arms
roughly parallel with your torso so your shoulders
aren’t extended; that can build stress in yourupper body.
For more ergonomic tips and tools, visit
ergotron.com/ergonomics.

4 HOW TO CREATE A COMFORTABLE HOME WORKSPACEIF YOU’RE MISSING SOME OF THE COMPONENTS OF A HEALTHY WORKSPACE, LIKE A HEIGHT-ADJUSTABLE
STANDING DESK OR MONITOR ARM, IT’S WORTH CHECKING IN WITH YOUR MANAGER OR HUMANRESOURCES TEAM. THEY MAY OFFER STIPENDS OR REIMBURSE HOME OFFICE FURNITURE OR EQUIPMENT
PURCHASES.

CONCLUSION
Employees worldwide are facing heightened levels of stress as they adapt to changes intheir work and personal lives. Moving more, sitting less and creating a comfortable homeoffice setup can positively impact physical and mental well-being. With frequent movement
and a healthy workspace setup, employees are empowered to work in a way that’s
comfortable and supports their health now and well into the future.
REFERENCES1

 rown, Dalvin. “Home offices are expensive: Study says most people didn’t have one before coronavirus.” USA Today, 18 May 2020.
B
https://www.usatoday.com/story/money/2020/05/18/coronavirus-remote-work-home-office/5182645002/
Warren, Tatiana Y., et al. “Sedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Men.” Medicine & Science in Sports & Exercise, vol. 42,no. 5, 2010, pp. 879-885.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857522/

2	Gilchrist, Susan C., et al. “Association of Sedentary Behavior With Cancer Mortality in Middle-aged and Older US Adults.” JAMA Oncology, vol. 6, no. 8,
2020, pp. 1210-1217.
https://jamanetwork.com/journals/jamaoncology/article-abstract/2767093

3	

Van der Berg, Julianne D., et al. “Associations of total amount and patterns of sedentary behaviour with type 2 diabetes and the metabolic syndrome:
The Maastricht Study.” Diabetologia, vol. 59, 2016, pp. 709-718.
https://link.springer.com/article/10.1007/s00125-015-3861-8

4	“Increased Motor Activity Linked to Improved Mood.” Johns Hopkins Bloomberg School of Public Health, 12 December 2018.
https://www.jhsph.edu/news/news-releases/2018/increased-motor-activity-linked-to-improved-mood.html

5	Adopting a movement mindset is easier with the right tools.
Ergotron’s professional-grade movement solutions are designed
to create home workspaces that offer freedom to move, choice and autonomy.
Are you ready to make your move? Learn more at ergotron.com.

WE USE HUMAN-CENTERED DESIGN PRINCIPLESAND THE TECHNOLOGY OF MOVEMENT™
TO BUILD ENVIRONMENTS THAT HELP PEOPLE THRIVE.​

MOVING YOU FORWARD@Ergotron@ErgotronInc

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Content subject to change.
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