healthy working guide

7/23/2019 Healthy Working Guide

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Healthy Working guide

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Workstation SafetyThis guide provides a summary of information that you mayfind useful in improving your comfort at work. It will help toreduce the risk of experiencing any pain or discomfort whensitting at your workstation or travelling to various locations.

For detailed information on Accenture’s management ofSafety, Health and Welfare please read UK Policy 773 or yourrelevant Safety Statement (Ireland).

https://policies.accenture.com/Pages/0701-0800/0773.aspx?rd=1&Country=United+Kingdom&Level=Employees+in+roles+at+career+levels+8-13

https://sites.accenture.com/publishing/IrelandHealthandSafety/Safety_Statements/Pages/default.aspx






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Keep Moving!It has been estimated that an office worker can spend up to5 hours a day sat down; around 25 hours a week or 45 daysper year. What’s more, office workers are not compensatingfor this sedentary lifestyle once they escape the office. Keepmoving by limiting the length of time spent on individualtasks.

Follow these simple changes to convert sitting time to

standing time whilst in the office;

• Stand and take a break from your computer every 30minutes

• Stand during phone calls• Use the stairs• Have standing or walking meetings• Eat your lunch away from your desk• Walk to your colleague’s desk instead of phoning or

emailing them• Stand at the back of the room during presentations

To help balance your working life with opportunities forregular exercise and relaxation, take advantage of Accenture’sgym membership subsidy scheme

https://sites.accenture.com/publishing/UKTotalRewards/HealthWellbeing/GymAllowance/Pages/default.aspx

https://sites.accenture.com/publishing/UKTotalRewards/HealthWellbeing/GymAllowance/Pages/default.aspx




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Adjusting your chair

Back restCan be adjustedbackwards andforwards to ensureyour back isadequately supportedand the natural ‘S’

shape of the spine ismaintained

Seat heightSit at a height whereyour forearms are at 90°

Seat Pan

Adjust to ensure there isa 3-5cm gap between theseat and the back of yourknees

Arm RestsAdjust to ensure they do not prevent you fromgetting close enough to your desk. Pivot arms canbe brought closer to the body and can be used asan extension of the desk to rest arms

Lumbar SupportAdjust to ensure thesupport fits into thesmall of your back



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Are You Comfortable?• Relax your arms by your sides and bend your arms at the

elbow to 90º• Keep wrists and hands in a neutral position whilst typing• Adjust the armrests on your chair (if any) so they allow you

to get close to your desk• Eyes should be roughly at the same height as the top of

your screen• Screen at arms length

• Feet should be resting flat on the floor, knees at roughly90º (if not you may require a footrest)

• Back straight, supported though relaxed and not leaningforward

• Ideally seat pan should be adjusted to allow a 3-5cm gapbetween the seat and the back of your knees

• Joints should be in a neutral position• Avoid slouching or leaning forward or backwards in your

chair



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We recommend you never work directly from your laptop for morethan 2 hours without the external equipment; monitor or laptop riser,separate keyboard and mouse. Using the external equipment willensure that you adopt the correct posture and minimise the risk ofback injury and Upper Limb Disorders.

To order this equipment, please follow the instructions below;

UK: A portable keyboard and riser can be obtained (free of charge)from LTS (ext. 45995 / 020 7844 5995). Please note a mouse isstandard issue with all new laptops.Ireland: A portable keyboard and riser can be obtained (WBS elementrequired) via SmartBuy. Please note a mouse can be ordered free ofcharge from [email protected].

• Place the body of the laptop on the portable riser so that thescreen is upright (see picture)

• Adjust the height of the riser using the tabs at the back of the riserso that the top of the screen is at eye level

• Should you have an external monitor available for use, connect themonitor to the laptop at the pin port on the laptop. Ensure the topof the screen is at eye level.

• It is difficult to adopt the correct sitting position whilst workingdirectly from a laptop when travelling. You are advised to neverwork directly from your laptop for more than 2 hours without aportable Accessory Pack; laptop riser, keyboard and mouse. Ifworking from a laptop is unavoidable, please ensure you take

frequent stretch breaks.

Using YourPortable Equipment

https://buyerportal.accenture.com/ohrcc/pages/Accenture/home?country=IE&language=English

mailto:LTS.Ireland%40accenture.com?subject=

mailto:LTS.Ireland%40accenture.com?subject=

https://buyerportal.accenture.com/ohrcc/pages/Accenture/home?country=IE&language=English



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TabletsTo reduce the risk of developing neck and upper limb if usinga tablet follow the healthy working advice below;

• The best way to use your tablet is on a table or othersurface that raises the height of the tablet. Laying yourtablet flat on your lap causes you to tilt your head forwardeventually causing neck and shoulder strain

• Consider using a tablet case (with a built in stand)designed to make gripping a tablet easier, morecomfortable, and more secure

• If you are using the on-screen keyboard for extendedperiods consider using a bluetooth external keyboard

• When using a tablet away from your desk and noperipheral equipment is available, you should; - Vary the hand you hold the tablet in- Vary the position of the hand on the tablet and the way

the device is held - Not use the tablet for too long at any one time

• If you find you are leaning forwards to view the tablet,enlarge the image or text

• Use a light touch when using the screen regularly. Havethe tablet flat or only slightly angled to ensure your wristsare not in awkward positions

• Keep your screen clean for good visibility and hygienereasons

Smartphones and Tablets• Take regular short breaks every 15 minutes. Stretch your hands,

shoulders and neck and look into the distance to relax your eyes• Avoid using your tablet before bedtime. This can have a

negative effect on sleep as using the tablet stimulates the brain

A tablet is a great devicefor when travelling orcompleting quick tasks suchas checking email, browsingthe internet or note taking.For longer periods of workbe smart and use your laptop

with an Accessory Pack.



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SmartphonesTo relieve muscle tension of the fingers:• Alternate between thumbs and other fingers to type• Hold the phone in one hand and operate touch screens

with fingers on the other hand• Keep wrists straight and relaxed to hold and use the phone• Gently stretch finger muscles and joints regularly

To relieve muscle tension in the neck:• Avoid holding the phone between the face and shoulder• Use a wired or wireless headset with microphone to avoid

awkward postures

To avoid stress:• Take breaks between 2 and 3 minutes every 15 minutes

and enjoy your free time by silencing your phone

To help prevent accidents:• Employees driving for business reasons must never make

or receive calls, texts or web browse on a mobile device,whether hand-held or hands-free, whilst driving.

• It is recommended to turn off the phone or put to silentwhen you are driving

Smartphones and Tablets

Followthese basicsmart devicesafety tips toimprove yoursmartphoneexperience



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Viewing the monitor for long periods of time can cause eyefatigue, dryness and headaches.

• Rest your eyes periodically by focusing on distant objects• Stop, look away and blink at regular intervals to moisten

the eyes• Alternate duties with other non-computer tasks such

as filing, phone work or customer interaction to provide

periods of rest for the eyes• Stay hydrated• Take regular breaks• Optimise your workstation to adopt the correct posture

and minimise tension headaches Accenture provide free eye test for all employees. Theprocedure and associated forms can be found in the Healthand Safety Policy 773 for the UK and the Accenture SafetyStatement for Ireland

Eye Comfort and Headaches












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• Prolonged sitting at a workstation can cause musculartension and pain

• Taking a few minutes every hour to do a series of stretchescan make your body feel better

• Learn to stretch throughout the day whenever you feeltense

• Complete some standing stretches, to improve circulation• Make sure you take regular, non-sedentary screen breaks

every hour, vary working tasks where possible and limitprolonged screen use. You can achieve this by takingregular water breaks (also beneficial in keeping yourselfwell hydrated) and meeting in-person where possible

Desk Stretches and theImportance of Taking Breaks

Lean backMake sure there is plenty of

room behind your chair. Put yourhands behind your head andlean back in your chair. DO NOTlean so far back that your chairbecomes unstable.

Forearm stretch downHold your right arm out in frontof you - hand facing out. Withyour left hand pull downwardsuntil you feel a stretch along theforearm and/or wrist. Repeat forthe left arm.

Chin tuckPlace a finger on your chin andgently push your head back alittle. Repeat with your otherhand.

Arms across chestRaise your right arm to nearshoulder level. Grasp behind theright elbow with your left handand pull the arm across yourchest until you feela stretch.Hold for 5 seconds and repeatwith the other arm.

Forearm wrist stretchPlace your hands together ina prayer position. Apply gentlepressure allowing your palms tomake contact and your wriststo bend back, until you feela stretch on the back of yourforearm.

Pull shoulders backSitting upright in your chair (so

that your back is not touchingthe back rest), pull yourshoulders backwards until youfeel a slight stretch across yourchest.




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Ways to Reduce StressWhen there are a combination of pressures at a level whichexceeds your ability to cope, this may result in stress. Stresscan lead to many problems, including;

• Physical ill-health such as: musculoskeletal disorders,heart conditions, gastrointestinal problems, fatigue, and‘burnout’

• Mental ill-health such as: poor concentration, depression

and/or anxiety• Behavioural changes such as: increased smoking, drinking,short temper, withdrawal, or other sudden changes inbehaviour

The following may help to reduce Stress:

• Talk to someone to establish support: HR rep, LineManager, Family, Friends

• Take regular breaks and drink plenty of water• Eat regularly• Exercise• Use relaxation techniques• Massage therapy Remember, stress is not always unhealthy. Some levels ofstress are required for us to perform optimally, stay motivatedand energised. However it is important to know your limitand learn how to recognise when stress is beyond an ideal

level.




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4. Get active in your lunch breakTry giving yourself an instant happiness boost by squeezing someexercise into your lunch break. Exercise is good for boosting self-esteem and letting off stress, and it also releases chemicals in thebrain such as endorphins which can boost your mood and leaveyou feeling great. If you have shower facilities at work you couldgo for a lunchtime run. Alternatively, a brisk walk around theshops will get your heart rate up without working up a sweat.

5. Snack on ‘happy foods’Pack some healthy snacks for work to keep your spirits up andboost your mood. Certain nutrients in food can affect how we feel,so try stocking up on well-known happiness-inducing foods suchas walnuts, bananas and wholegrains. Also, stick to low-GI foodsfor slow- release energy, as low blood sugar levels can lead tofatigue.

1. Make the most of your journeyWalking or cycling to work will act as the perfect wakeupas well as getting you to your destination. If you travel bypublic transport, consider getting off a stop or two earlier oreven parking your car just that little bit further away. You willfeel more energised, stimulated, all at no extra cost!

2. Keep Hydrated

Air conditioning and central heating systems in the workplacecan make you dehydrated. As a result, many people sufferfrom fatigue and headaches, ultimately affecting their abilityto concentrate. Most people need 1.5 – 2 litres of fluid a day.To keep yourself hydrated, try to keep a glass of water next toyou, drink a glass of water with every meal and carry a bottlewith you so it’s constantly available (Source: Bupa HealthInformation 2012).

3. Organise your working lifeIf your work day often leaves you feeling stressed andoverwhelmed, it is time get more organised. Firstly, make sureyou arrive a few minutes early for work to give you time toorganise your tasks for the day and get mentally prepared.Secondly, organise your workspace including clearing yourdesk and deleting old emails.

Top 8 Ways to Have aHealthier Work Day




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Top 8 Ways to Have a Healthier Work Day

6. Be positive and friendly towards your colleaguesRegardless of how you feel, try to adopt a positive andfriendly attitude when talking to colleagues. Research showsthat the act of smiling can actually make you feel happier, sotry to paste on a smile however you really feel – it may justboost your mood and your workplace happiness.

7. Take time out

We have said it before and we will say it again…take frequentbreaks while at work! It will help you to focus better. Simplestretching exercises will help prevent your muscles fromgetting tired. Some people make the mistake when underpressure at work of skipping breaks because they’re trying tocatch up — when in fact having a break would be of morebenefit. You should also ensure that you take all the breaksand holidays you’re entitled to.

8. Debrief your dayOn the way home you should start to put all your work thoughtsaside. Have a quick debrief with yourself - consider questions suchas what you did well today, what didn’t go well, or what thingsyou need to do tomorrow. Do your best to forget about anythingwork-related. In most cases, once you’ve left the workplace therewill be little you can do about any problems until you’re back inwork tomorrow… so don’t worry about it!

(Source: realbuzz.com)




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Should you have any questions about this document, or if youare experiencing any pain or discomfort while working pleasecontact the UKI Risk Management Team;

UKI Workplace Risk Management+ 44 20 7844 1102 [email protected]

Other ContactsCIO Technology Services(for telephone and OC headsets)+44 20 7844 5995

UK Facilities(for issues with lighting and temperature)+44 20 7844 1111 or [email protected]

Ireland Facilities(for issues with lighting and temperature)Ext. 8401 or [email protected]

Other LinksHomeworking UK and Homeworking Irelandor email [email protected]

Irish Smartbuy UK Smartbuy

Contact InformationEmployee Assistance Programme UKBupa Healthy Minds (Employee Assistance line) - 0800 023 4833 (option 1)available to employees only

Sleepio is an app that is designed to help overcome acute poor sleeping.Following a 10 minute sleep test, you are provided with personalisedrecommendations to help remedy the issue that support a better night’s sleepvia clinically proven techniques. To access the programme contact

[email protected] where you will be provided a unique code that willenable access.

Big White Wall is a proactive online wellbeing service and community. It isan open forum to share and be heard and is strictly anonymous. There areguides online to support and steer users into action when necessary. It is alsoa great resource for all mental health related information. To access Big WhiteWall click this link: https://www.bigwhitewall.com/joinnow/accenture

Employee Assistance Programme IrelandEmployee Assistance Line 1800 995 956 (available to employees andimmediate family in Ireland)

The EAP website provides you with information, advice and support to helpyou improve your wellness:

Website: www.wellbeing-4life.com

Username: vhiaccenture

https://sites.accenture.com/publishing/UKINews/YourCareer/SmartWorking/Pages/WellbeingAtHome.aspx

https://sites.accenture.com/publishing/IrelandHealthandSafety/Risk_Assessments/Pages/Home.aspx

mailto:[email protected]

https://sites.accenture.com/publishing/SmartBuy/Ireland/Pages/HealthandSafety.aspx

https://sites.accenture.com/publishing/SmartBuy/%20UnitedKingdom/Prepare/IT/Pages/IT.aspx

https://www.bigwhitewall.com/joinnow/accenture

http://www.wellbeing-4life.com/

http://www.wellbeing-4life.com/

https://www.bigwhitewall.com/joinnow/accenture

https://sites.accenture.com/publishing/SmartBuy/%20UnitedKingdom/Prepare/IT/Pages/IT.aspx

https://sites.accenture.com/publishing/SmartBuy/Ireland/Pages/HealthandSafety.aspx

mailto:[email protected]

https://sites.accenture.com/publishing/IrelandHealthandSafety/Risk_Assessments/Pages/Home.aspx

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