Ergonomic and stress-free: your guide to a healthy work and study routine

Nowadays, we spend many hours in front of screens. It is important to pay attention to good ergonomics in order to stay healthy in the long term.

What does "ergonomics" actually mean? The term ergonomics is made up of the Greek words "ergon" (work) and "nomos" (law, rule). It refers to the adaptation of working conditions to people and not the other way round. Ergonomics therefore means designing your workplace at university or at work in such a way that you can work comfortably and efficiently without jeopardising your health. Here are some tips on how you can maintain your health in stressful everyday working and studying life.

The correct sitting position

Make sure you are sitting upright. Your feet should be flat on the floor and your knees should be at a 90-degree angle. Your back should be fully supported by the backrest of the chair. If necessary, use a cushion to support your lower back.

Position the screen and keyboard correctly

The top of your screen should be at eye level so that you don't have to strain your neck unnecessarily. Keep a distance of about an arm's length between you and the screen. Your keyboard should lie flat on the table and your forearms should be parallel to the floor.

Take regular breaks

Get up and move around at least once an hour. Small stretching exercises or a short walk can work wonders. This not only helps your body, but also your mind.

Drink enough and eat a healthy diet

Drink enough water to stay hydrated. A balanced diet with plenty of fruit, vegetables and wholemeal products will give you the energy you need for the day.

Stress management

Stress is one of the main factors for burnout. Learn to prioritise your tasks and set yourself realistic goals. Make time for hobbies and activities that you enjoy. Meditation and breathing exercises can also help to reduce stress. Also read our article on dealing with study stress and mental health.

Maintain social contacts

Even if your everyday work and study life is stressful, make time for family and friends. Socialising is important for your well-being and can help you to switch off and recharge your batteries.