Courses

A stiff neck at the end of the day, tired eyes, tingling wrists? We spend hours in front of screens and our bodies end up paying the price. In this practical course you will understand how poor posture, prolonged screen work and a sedentary routine affect your health, learn to adjust your chair, desk, screen, keyboard, mouse and laptop step by step, and build simple habits of active breaks, stretching and hydration, in the office or when working from home. Based on International Labour Organization principles and international ergonomics standards (the ISO 9241 series), it includes everyday examples, interactive activities and a checklist so you can adjust your workstation today. The course is delivered in Portuguese.

What you will learn

• Recognise the effects of poor posture and prolonged screen work on health (musculoskeletal disorders, eye strain and a sedentary lifestyle).
• Identify early warning signs and know who to report them to.
• Set up the chair, desk, screen, keyboard, mouse and laptop correctly.
• Apply active breaks, the 20-20-20 rule and simple stretching exercises throughout the working day.
• Organise a safe and comfortable home working station.

Modules

1. Ergonomics and health33 min
2. Adjusting your workstation29 min
3. Breaks and healthy habits28 min

Who it is for

All employees who work at a computer (in the office or remotely), supervisors and HSE technicians