First, I Will like to emphasise on the necessity of this ergonomic measure as recent

research has shown that lower back pain is the world’s most common work-related
disability affecting mostly employees from offices. What we want in here it to create
a safe, comfortable and productive workplace in order to increase efficiency and
reduce discomfort.

We have summarized the Ergonomics tips to avoid fatigue, with different articles of
Los Angeles Time and different sources:

Important to know that fatigue doesn’t come only because of not sleeping enough
or not hydrating sufficiently even it is very important.

1) Keep moving and regular vary your body position: No one likes to be in
the same position for hours, it is important to stimulate your body
sometimes by standing up and walking a little bit. You can also stretch for a
few minutes every hour. For the people that are very energetic and have
difficulties to stay calm without moving they can work a part of the day
sitting and another one while standing. You can use software break
reminders such as Fade Top, Stretchclock or smartphone apps such as UP or
Stand Up.
2) Maintain good head and neck posture: Important to check the position
of the monitor that must be in front of you, with the center of the screen at
eye level. The neck and shoulders must be in a relaxed neutral position. It is
good to use headset instead of squeezing the phone between your neck and
shoulder while you’re working.
3) Combat eye strain: Important to rest your eyes, by blinking regularly and
to close it temporally. It exists the 20-20-20 rule, that consist on taking a 20
seconds brake of the monitor every 20 minutes and to look something that
is 20 feet away. Consider if necessary, reduce the brightness of the monitor.
It is also necessary an appropriated light to work, not too dim or too bright,
and a colour of the light in which you feel comfortable. A tip is that lights
with yellowish tones are easier on the eyes than bluer tones. The monitor
must be at least an arm’s way length away.
4) Be aware of your overall posture: Don’t slouch, as it makes pressure on
the discs and vertebrae of your back. If you are sitting, make sure your hips
are positioned as far back as they can go on the chair. The weight of your
arms always has to be supported, if not the muscles of your neck and
shoulders are going to suffer.
5) Position your chair properly: Don’t sit too far from the keyboard while
sitting, you should not stretch your arms out to reach the keyboard, you
must reach to them in order to have a neutral position with the elbows.
Adjust also the chair for your height, the feet should not dangle when you
are seated.

https://www.ergonomics.com.au/what-is-ergonomics/

https://www.uncagedergonomics.com/blog/6-office-ergonomics-tips-to-avoid-fatigue/

https://ergo-plus.com/office-ergonomics-10-tips-to-help-you-avoid-fatigue/

https://www.latimes.com/lifestyle/story/2020-04-02/stiff-and-sore-due-to-wfh-an-
ergonomics-expert-offers-tips-on-staying-healthy-while-sheltering-in-place
Workout apps

Peloton: It is American, 110 dollars per month really expensive, more earning in reals at this
moment. Focused on bike. Can’t find in appstor.
Soulcycle: Same concept as peloton
Nike training club: Only for smatphone not in Appstore. Only Google Play. Only good for
android. People complain that they don t explain good the exercises and that they are difficult.
Daily burn: Running (bad for now) or Yoga (not everybody likes it). Only available on
Appstore.
Planet fitness: It is not focused for online.
Corepower yoga: Free or 20 dollars per month per month. Good for who likes Yoga or want to
start with it. I have found it in Appstore. Problem is that only in English. You can find the
webpage.
Barry’s:225 dollars per month, way too much.
Rumble: They have an option called Rumble Fit that is 45$ per month. They mostly have
classes during the afternoon. They have class for anyone’s level.
Centr by chris Hemsworth: Way to expensive, if you do not take the year program it is 120 $
per month.
Down Dog: It is valuated as the first app of Yoga. Reading the comments about it everybody
looks very satisfied. It is simply to use, has different modalities as Yoga for beginners, Hiit …
The cost is not high, more or less 8 dollars per month. You can have it in your phone (valuation
of 4,8).
305 fitness: The option that doing it in home is closed now. It is mostly for dancing.
Barre 3: 30 dollars per month. A little expensive for some people. They are well adapted to the
situation of coronavirus focusing on the streaming videos. Don’t have app for phone. They have
a lot of different options such as zumba, body pump, spin class, kickboxing.
Fiton: App for the phone (android and apple). Valuation of 4,9 on Appstore, all the comments
are really good. They have cardio programs, hit programs, streams to any device and totally
free. Easy to use.
P.volve: 20 dollars per month. Hundred of different kind of workouts. People complain that
workout is complicated and need a specific equipment that you have to buy to them. Not very
good valuations.
Freeletics: Very good valuation and comments on Appstore (4,6). You can choose the plan that
adapts to you and it adapts to your progress. More than 40 million of users. They have free
trainings. They also have the app freeletics nutrition that helps you to complement, and a good
nutrition helps to make you more focused on your work.

Prefered apps: Freeletics, Fiton, Down Dog. Due to their simplicity, their low cost, and their
good past experiences of users.