Basic 7 · Computing · Health and Safety in Using ICT Tools
Applying Health and Safety Measures at the Workstation
In this topic you will demonstrate correct posture and healthy habits when using ICT tools, and explore how to set up a safe workstation that eliminates or reduces hazards.
By the end of these notes you should be able to:
- Demonstrate correct posture and healthy habits when using a computer
- Explain how to set up an ergonomic workstation
- Identify ways to eliminate or reduce workstation hazards
What you already know
- Health hazards and safety measures in using ICT tools
Copy everything that has a blue line on its left into your notebook. The other parts are for reading.
Lesson 1
- Strand
- Introduction to computing
- Sub-strand
- Health and Safety in Using ICT Tools
- Indicator
- B7.1.3.1.3 – Demonstrate how to apply Health and Safety measures in Using ICT Tools
Introduction
Knowing the dangers of computer use is the first step. The next step is building habits that protect your body every time you sit at a computer or pick up a phone.
1. Correct Sitting Posture
| Body part | Correct position |
|---|---|
| back | straight and supported by the chair's backrest |
| feet | flat on the floor or on a footrest |
| knees | bent at about a right angle, level with the hips |
| arms | relaxed, elbows close to the body at about a right angle |
| wrists | straight, not bent up or down while typing |
| head and neck | upright, looking slightly down at the screen |
2. Correct Use of the Keyboard and Mouse
Place the keyboard directly in front of you with the mouse close beside it, so you do not stretch. Type with light key presses and keep your wrists floating or resting gently on a wrist rest. Hold the mouse loosely and move it with your whole arm, not just the wrist. Learning to touch-type, using all ten fingers without looking at the keys, reduces strain and increases speed.
3. Protecting the Eyes
Follow the 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. Blink often to keep the eyes moist. Adjust the screen brightness to match the room, and increase text size instead of leaning closer. If your eyes still hurt, have them tested by an optician.
4. Taking Breaks and Exercising
Simple exercises during breaks
- Stand up and stretch your arms above your head.
- Roll your shoulders backwards and forwards five times.
- Gently turn your head left and right.
- Open and close your hands, then shake them loosely.
- Walk around for a minute before sitting again.
Take a short break of about five minutes every hour. Breaks rest the eyes, muscles and mind, and help you concentrate better afterwards.
5. Healthy Phone Habits
Hold your phone at eye level instead of bending your neck. Turn off the phone or put it away at least an hour before sleeping. Use speaker or earphones at a safe volume for calls. Balance screen time with outdoor play, reading and family time.
New words
- posture
- The position in which the body is held.
- touch-typing
- Typing with all fingers without looking at the keys.
- 20-20-20 rule
- A rule for resting the eyes during screen use.
- wrist rest
- A padded support for the wrists while typing.
Summary
- Sit with a straight back, feet flat, elbows at right angles and wrists straight.
- Follow the 20-20-20 rule and adjust screen brightness to protect the eyes.
- Take regular breaks with simple exercises and keep healthy phone habits.
Class activity: Posture Demonstration
- Take turns sitting at the computer while your partner checks your posture against the chart.
- Demonstrate correct use of the keyboard and mouse.
- Lead the class in a two-minute break exercise routine.
You need: Computer chair, Keyboard, Printed workstation-posture chart
Exercises
Answer in your exercise book first, then check your answers.
1. While typing, the wrists should be…
- A. straight
- B. bent upward
- C. bent downward
- D. twisted
Show answer
Answer: straightPrevents strain.2. The 20-20-20 rule helps to prevent…
- A. eye strain
- B. back pain
- C. hearing loss
- D. electric shock
Show answer
Answer: eye strainRests the eyes.3. Taking short breaks helps you concentrate better.
- A. True
- B. False
Show answer
Answer: TrueRest refreshes the mind.4. Typing with all fingers without looking at the keys is ______.
Show answer
Answer: touch-typingEfficient typing.5. Describe the correct sitting posture at a computer.
Show answer
Answer: Back straight against the backrest, feet flat, knees and elbows at right angles, wrists straight, head upright.Key points.6. Explain how holding a phone at eye level prevents "text neck".
Show answer
Answer: It keeps the head upright so the neck muscles are not strained by bending forward for long periods.Neutral neck.
Lesson 2
- Strand
- Introduction to computing
- Sub-strand
- Health and Safety in Using ICT Tools
- Indicator
- B7.1.3.1.4 – Explore safety measures at workstations
Introduction
A workstation is the place where a person works with a computer: the desk, chair, computer, lighting and space around them. A well-designed workstation prevents many health problems.
1. Setting Up an Ergonomic Workstation
| Item | Correct set-up |
|---|---|
| chair | adjustable height, backrest supports the lower back |
| desk | enough space for keyboard, mouse and documents; correct height |
| monitor | about an arm's length away; top of the screen at or slightly below eye level |
| keyboard and mouse | directly in front, close to the edge of the desk |
| lighting | bright but without glare on the screen; screen at right angles to windows |
| footrest | used when feet cannot rest flat on the floor |
| cables | tidied and kept away from walkways |
2. Eliminating and Reducing Hazards
Safety experts use a simple order of control. First, try to eliminate the hazard completely, for example by removing a trailing cable or replacing a broken chair. If it cannot be removed, reduce it, for example by fitting an anti-glare screen or a wrist rest. Finally, use safe work habits, such as taking breaks and keeping good posture, to reduce the remaining risk.
3. A Workstation Checklist
| Question | Yes or no |
|---|---|
| Can I adjust the chair height? | |
| Is the top of the screen at eye level? | |
| Is there glare on the screen? | |
| Are my feet flat on the floor or footrest? | |
| Are cables safely out of the way? | |
| Is the area clean and well ventilated? |
Any "no" answer shows a hazard that should be corrected. Checking the workstation before starting work takes only a minute but prevents long-term injury.
4. Workstation Hazards and Solutions
Solve workstation problems
A learner complains of neck pain and eye strain. The monitor is low on the desk and a window behind the screen makes it very bright.
- Neck pain: the low monitor makes the learner bend the neck; raise the monitor with a stand or books so the top is at eye level.
- Eye strain: light from the window causes glare; turn the screen at right angles to the window or draw the curtains.
- Habits: remind the learner to follow the 20-20-20 rule and take breaks.
Answer: Raising the monitor, removing glare and taking breaks will reduce the neck pain and eye strain.
5. Shared Workstations in Schools
In a school laboratory, many learners use the same workstation. Adjust the chair and screen each time you sit down, clean the keyboard and mouse regularly with a slightly damp cloth (with the computer switched off), and leave the workstation tidy for the next user.
New words
- workstation
- The place where a person works with a computer.
- glare
- Bright light reflecting off a screen.
- anti-glare screen
- A filter that reduces reflections on a screen.
- footrest
- A support for the feet when they do not reach the floor.
Summary
- An ergonomic workstation has an adjustable chair, a screen at eye level and good lighting.
- Eliminate hazards first, then reduce them, then use safe habits.
- Check and adjust shared workstations before each use.
Class activity: Workstation Audit
- Use the checklist to inspect three workstations in the laboratory.
- Identify hazards and suggest how to eliminate or reduce each one.
- Demonstrate the corrected set-up to the class.
You need: Computer chair, Keyboard, Printed workstation-posture chart
Exercises
Answer in your exercise book first, then check your answers.
1. The top of the computer screen should be at…
- A. eye level
- B. knee level
- C. the floor
- D. the ceiling
Show answer
Answer: eye levelKeeps the neck upright.2. Light reflecting off the screen is called…
- A. glare
- B. contrast
- C. resolution
- D. posture
Show answer
Answer: glareCauses eye strain.3. A footrest is useful when feet cannot rest flat on the floor.
- A. True
- B. False
Show answer
Answer: TrueSupports correct posture.4. The place where a person works with a computer is a ______.
Show answer
Answer: workstationWork area.5. List four features of a safe workstation.
Show answer
Answer: Adjustable chair, screen at eye level, no glare, tidy cables (or footrest, enough desk space).Any four.6. Explain the order of controlling workstation hazards.
Show answer
Answer: First eliminate the hazard, then reduce it with equipment, and finally use safe habits for any remaining risk.Eliminate, reduce, habits.
Homework
- Check a workstation at home or in a business centre using the checklist and suggest improvements.