Checklist for a healthy office workplace

Dr. Andrea Bannert has been with since 2013. The doctor of biology and medicine editor initially carried out research in microbiology and is the team's expert on the tiny things: bacteria, viruses, molecules and genes. She also works as a freelancer for Bayerischer Rundfunk and various science magazines and writes fantasy novels and children's stories.

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Working on the computer is more stressful than many people think: Constant sitting as well as one-sided and cramped postures can lead to muscle tension, postural damage and pain. An ergonomically designed workplace counteracts this. With this checklist you can check whether your office workplace is good for your health.

1. Ergonomic office furniture

Is your office chair individually adjustable and optimally adapted to your body size? Do you have the opportunity to change your sitting position on the chair more often? The backrest should move with you so that you can sit more leaned back and more upright.
Is your desk height adjustable and offers enough space for your work equipment? Your legroom should not be restricted under the desk, either. Ideally, your desk will allow you to work both sitting and standing.
Storage furniture such as containers or cupboards should be functional and easy to use.
Are all cables well stowed away so that there are no tripping hazards?

2. Computer, mouse and keyboard

The screen doesn't dazzle and does it meet the current standards? Have you set up the computer at a right angle to the window so that incident daylight disturbs the view of the screen as little as possible? Make sure the computer screen is big enough and at an optimal height and angle for you.
The following applies to the keyboard: your hands dictate the perfect position and incline. The wrists should not be twisted and the overall posture should be relaxed. Are your fingers resting comfortably on the keyboard? Can you read the labels well?
The computer mouse should also fit perfectly in the hand - that means it is rounded towards the heel of the hand and flattened towards the front, where the fingers are.
Forearm rests and palm rests should be available.
If you are using a stationary laptop: Is there an external monitor, keyboard and mouse that meet ergonomic criteria?

3. Work organization

Do you interrupt your work on the computer with regular, short breaks?
As a rule of thumb, you should take a five-minute break from the screen for every hour you work.
Exercise breaks can also be encouraged through work organization: place your phone on a standing desk or place the printer a few meters away from your desk.

4. Lighting

Is there harmonious, flicker-free and glare-free basic lighting in your office?
In addition, you should have individually adjustable light at your workplace.
The proportion of daylight should be as high as possible, but it should be regulated by means of blinds, for example if the sun is dazzling.
Are the computer screens set up so that there are as few light reflections as possible?

5. Indoor climate

Are you comfortable with the temperature and humidity? Ideally, the office should be 21 degrees Celsius and have 40 to 60 percent humidity.
The offices should be ventilated several times a day. Brief ventilation is most effective for air exchange. Rooms with windows are definitely preferable to air-conditioned offices.
Bring fresh green to the workplace. Plants improve the indoor climate considerably and can even break down air pollutants.

6. Noise

Can you concentrate well? If not, it may be due to the surrounding noise. Constantly used printers and other noisy devices should best be relegated to an adjoining room.
In an open-plan office, noise barriers between individual workplaces can help to reduce noise pollution for the individual.

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