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1. Micropause window with ignore option disabled WorkPace Console The WorkPace Console is the control center for WorkPace The WorkPace Console allows you to change your settings look at charts of your computer activity and access the advanced features of WorkPace C ia Wellnomics WorkPace Console File Settings View Preferences Statistics Registration Server Help BE OG E 4 verm rik Profie To open the WorkPace Console Settings 9 SI PP tt Lt G lel lad Ulat n Preferences Y Keystrokes and Mouse Clicks x Statistics a LE Today s Activity i en i ouse Clic Pa Past Activity GE Historical Statistics amp Recording Options Registration Y E o Help Y t 3 z 07 22 2012 07 25 2012 07 28 2012 07 31 2012 08 03 2012 lt il gt v cw eS ACTIVE Win 7 Professional Wellnomics Ltd Days until Product License Expires 277 e Double click on the WorkPace icon in the Windows System Tray e Click once on the WorkPace icon W in the title bar of the Status Panel e Right click on the Status Panel or the WorkPace icon Open WorkPace Console from the shortcut menu in the System Tray and select For detailed information on the WorkPace Console see The WorkPace Console Using Wellnomics Breaks amp Exercises WorkPace 27 Things you can do from the WorkPace Console Put WorkPace on Standby Click on the Standby button mW on the toolba
2. For more information see Break Enforcement The Wellnomics Breaks amp Exercises WorkPace Console 47 Desk Mode Break Desk Mode Interval Duration 00 50 hh mm 00 10 mms Stop Time 06 00PM Y Desk Mode Break settings panel Apply For advice on changing these settings see Fine Tuning Breaks For more information about Desk Mode and how Desk Mode Breaks work see Desk Mode Breaks Enabled Turns Desk Mode Breaks on or off Interval Time on the Desk Mode timer before a Desk Mode Break is prompted Duration The duration of the Desk Mode Break This is the time period that you are prompted to stop working when the Desk Mode Break occurs Stop Time After this time of the day Desk Mode will stop functioning 48 User s Guide Exercises Exercises Setup Exercise Selection Exercises per Break 3 hd Exercises a Setup Exercise Selection Name Repeats Total CEE os CEE A Shoulder Stretch 3 3 32 Forward Lean 1 35 Trunk Side Stretch 3 47 Forearm Twists T 47 Shoulder Capsule Stretch 3 35 vl Aim To encourage the circulation in your legs and 1 stretch the back of your legs Starting Position Sitting up tall Method Gently straighten one leg until oufeela stretch in the back of your leg Hold for 5 seconds and relax it down v e Exercise settings panel For advice on changing these settings see Fine Tuning Exercises For
3. You can run the Setup Wizard again at any time by opening the WorkPace Console and either e Clicking on the Setup Wizard button in the toolbar or e Selecting Settings gt Run Setup Wizard from the menu Tie Se up Wizard he ps yuu chuuse ha right seLirgs for your needs These setings will cetermin2 now often you are prompted for breaks how long tre breaks are anc how strictly trey are enforced If you dor t like your settings you can always run tke Setup Wizard agzin to adjust them Choosc an option to get startoc amp Simole presets itor first ime users cr those wantirg low disruption C Advanced prese s stricter set irgs optimised or injury recovery O Quest annarre stricter setirgs aprimised or injury recovery Setup Wizard selection panel Getting Started 15 Setup Wizard Simple presets Here you may choose from a range of simplified presets offering a range of different setting options optimized for first time users or those wanting low levels of disruption Access the Simple presets option by selecting Settings gt Run Setup Wizard and then choosing the first option Simple presets from the WorkPace Console Select a suitable preset fram ha drap dowr list Selection Preset Settings Micropauses fcr us ng your compu er continuously for 6 00 mins You will gat a Nicropause for 8 secs Enforcement Level Enforced but can be ignored WorkPace Dreak After us ng your com
4. 30 33 never get a WorkPace Break 56 never get any exercises 57 want more exercises to be displayed 57 Important file locations 10 Installing Wellnomics Breaks amp Exercises WorkPace 9 Introduction 5 M Micropause 40 59 Micropause sound is annoying 55 Micropauses 24 Micropauses are too long 55 Micropauses interrupt my work 55 Micropauses occur too often 54 0 Office Ergonomics and Wellnomics Breaks amp Exercises WorkPace 5 Options 46 Other resources 7 Overview of the WorkPace User Interface 17 P Past Activity 36 48 Preferences 46 R Registration 10 50 Registration Details 50 Registration Key 59 Registration Name 59 Running WorkPace for the First Time 10 S Schedule 45 Settings 39 Setup Wizard 11 59 Setup Wizard Advanced Preset 59 Setup Wizard Advanced presets 13 Setup Wizard Presets 53 Setup Wizard questionnaire 59 Setup Wizard Questionnaire 13 52 Setup Wizard Simple presets 12 59 Special Health and Safety Regulation Requirement 37 Standby 15 Statistics 47 Status Panel 19 46 59 Status Panel has disappeared 58 Status Panel is in the way or is too large 58 System Requirements 9 System Tray 59 T Task Bar 60 The Wellnomics Breaks amp Exercises WorkPace Console 39 Things you can do from the Status Panel 19 Thing
5. Runs automatically to assist users in selecting the settings most suitable to their needs When using the Setup Wizard users can select either the questionnaire or the presets option Setup Wizard Advanced Preset Parameter settings for each of the WorkPace features Micropauses Breaks and Daily Limits which determine how strict WorkPace is with the user about taking breaks Exercise Window Use the Advanced presets option to choose from a range of presets optimized for prevention or rehabilitation low or high enforcement Setup Wizard questionnaire A window displayed during a WorkPace Break which shows a range of exercises May be displayed at any other time when chosen by the user Firewall Asks about 20 questions to find out a user s work habits and any existing symptoms From the answers WorkPace then calculates a suitable settings profile for the user Setup Wizard Simple presets A method for implementing security policies designed to keep a network secure from intruders Firewalls are widely used to give users secure access to the Internet as well as to separate a company s public web server from its network Micropause Here you may choose from a range of simplified presets offering a range of different setting options optimized for first time users or those wanting low levels of disruption Status Panel Provides the user with information about the current status of WorkPace
6. Wellnomics Breaks amp Exercises WorkPace v5 0 User s Guide Wellnomics ited O B Christchurch New 2 5 P 4 64 0 3 365 3040 1800 76 341 F 6 45 www wellnom Copyright statement Copyright 2000 2014 Wellnomics Ltd All rights reserved No part of this Wellnomics Ltd manual may be reproduced stored in a retrieval system or transmitted in any form or by any means electronic mechanical photocopying or otherwise without prior permission from Wellnomics Ltd Trademark Wellnomics and Wellnomics Breaks amp Exercises WorkPace are registered trademarks of Wellnomics Ltd Third Party Trademark Attribution Windows Windows NT Microsoft Word and Microsoft Excel are either registered trademarks or trademarks of Microsoft Corporation in the United States and or other countries All other products mentioned herein are for identification purposes only and may be registered trademarks or trademarks of their respective companies All other brand names or trademarks are the property of their respective owners Disclaimer WELLNOMICS LTD PROVIDES THE SOFTWARE AS IS WITHOUT WARRANTIES OF ANY KIND INCLUDING WARRANTIES OF MERCHANTABILITY FITNESS FOR A PARTICULAR PURPOSE OR NON INFRINGEMENT OF INTELLECTUAL PROPERTY Neither Wellnomics Ltd nor any of its directors agents consultants contractors employees distributors or dealers shall in any event be liable for any indirect incidental or consequential d
7. Preferences Y Keystrokes and Mouse Cicks e Statistics a iv B Keystrokes Today s Activity iv B Mouse Clicks EEEN Historical Statistics amp Recording Options Registration Y 2 Help y E 3 2 0 07 22 2012 07 25 2012 07 28 2012 07 31 2012 08 03 2012 lt gt w L ACTIVE Win 7 Professional Wellnomics Ltd Days until Product License Expires 277 Today s Activity Chart showing keystrokes and mouse clicks over the day 40 User s Guide You can display these charts quickly by e Double Clicking on the Work Intensity 2 or Break Compliance Indicators 39 in the Status Panel or System Tray e Right clicking on the Status Panel or System Tray WorkPace Icon and selecting View gt Today s Activity from the shortcut menu The statistics are divided into 3 sections You may be asked to enter a password to access Past Activity and Historical Statistics If you have a WorkPace Central Network Installation you can change which statistics are recorded and select advanced options such as Break and Usage Histograms For more information see Recording Options Today s Activity Charts your activity minute by minute over the current day Past Activity Charts your activity as trends over past weeks and months Historical Statistics Shows daily summaries of your computer activity back in time to when you first started using WorkPace For each day you can look at summary
8. br d5nicerU C 38 Viewing Charts and Statistics sons vene eee ene ehe ehe ehe ene enean 39 Special Health and Safety Regulation Requirement eneen eeen ene eenen 41 Overview of the WorkPace User Interface The WorkPace User Interface consists of 4 parts e WorkPace System Tray bottom right hand corner of screen icons e WorkPace Status Panel e WorkPace Alert and Break windows such as the WorkPace Exercise window e WorkPace Console 1 Welhonics Woefrace Console EM Setiegs View preferesces Statatics Degavwion Help ae old a EE ig Vien My Pk Probie AN Setup Wizard WorkPace Console Neck Side Stretches Alm To stretch your neck and upper shoulder muscles Starting Position Sitting up tall hold onto your seat with one hand Method e E ed ER cick RE eg down the side of your neck and shoulder Hint ar han io gay Ful uet needed bo feel fa DIC Hold for 5 seconds coeegcens 22 User s Guide WorkPace makes extensive use of color and graphics to communicate information at a glance Special symbols represent the different features of WorkPace The meaning of each symbol is below Exercises and Stretches Micropause Break Daily Limit Desk Mode Work Intensity OO G08 Break Compliance If a symbol becomes red e g o then it means a break is overdue you are working too hard or not taking enough breaks All these symbols are also buttons
9. or click on amp to display Exercises Break Enforcement WorkPace provides advance warning before a break is due However you may still find it difficult to get into the habit of taking the breaks you need especially when working intensively For this reason if you ignore the alerts WorkPace can enforce the break This can sometimes be inconvenient However it has been found to be the only way to make sure people really do take the breaks they need It is easy to get into the habit of ignoring breaks when they are not convenient Having WorkPace enforce breaks is a good way to make sure you do not inadvertently compromise your health WorkPace will insist on you looking after yourself Whether or not you can ignore breaks is determined by your WorkPace settings We strongly recommend you do not ignore breaks and disabling the ignore options on the break windows is one way to ensure that you do not get into the habit of ignoring them You can change the overall Enforcement Level WorkPace uses by running the Setup Wizard and choosing the Presets option open WorkPace Console and select Settings Setup Wizard from the menu You can also change the Enforcement Level individually for each feature from the Settings Panel in the WorkPace Console 26 User s Guide Micropause Next Break Q 48 10 mins Mouse Improve your mouse technique by moving the mouse from your shoulder not your wrist
10. organization Getting the Most from WorkPace Getting the greatest benefit from WorkPace often requires a change in your work habits taking breaks more often and doing stretches and exercises regularly This can take a while to get used to but in the long term is beneficial by increasing your comfort at the computer and even improving your productivity We recommend you go through the following steps when first using WorkPace 1 2 Use the Setup Wizard to create a settings profile customized to your needs Use WorkPace for a few weeks remembering to take micropauses and breaks correctly Persevere even if you find WorkPace a bit irritating at first After a while you should adapt to your new better working regime For suggestions on how you can adjust your settings see Fine Tuning WorkPace Always remember Some important points When and how often you take breaks is more important than how long they are WorkPace only prompts you when you need to take breaks and if you do not take natural breaks yourself When you are working under stress or to a deadline taking breaks may seem inconvenient but this is the time when you really need them as it is when you are most at risk Taking breaks guided by WorkPace will ensure you spend the least time taking breaks for the greatest benefit For most people WorkPace prompted breaks take less than 10 minutes a day Using WorkPace often requires a change in work habits Tr
11. Tray 62 User s Guide Fine Tuning Exercises never get any exercises WorkPace normally displays the Exercise window when a WorkPace Break occurs If you are not getting breaks very often then you will not see the Exercise window See I never get a WorkPace Break for advice on changing this WorkPace also prompts you to do exercises regularly by changing the Exercise button to red If you see this button turn red double click on it to open the Exercise Break window To ensure you get prompted to do exercises regularly Open the WorkPace Console In the groups list on the left hand side open Settings and select Exercises Make sure the checkbox for Display Exercises during Breaks is ticked Click Apply to save any changes Note The Prompt for Exercise Break Every is not time on the clock but rather elapsed time using the computer Remember that you can do exercises anytime you wish by clicking the Exercise button in the Status Panel or any break window or by choosing Do Exercises from the WorkPace shortcut For more information on exercises see Exercises and Stretches menu right click on the WorkPace Icon in the System Tray want more exercises to be displayed You can increase or decrease the number of exercises displayed each exercise break Open the WorkPace Console In the groups list on the left hand side open Settings and select Exercises Change the Exercises per Break Click Apply For
12. account is activated To retry the activation just double click on the WorkPace icon in the Windows system tray or restart WorkPace wellnomics Account activation If you have already created an account log in here This will complete your account activation If you are a new user who has not created an account yet click here to create an account After completing your activation please click the OK button on the WorkPace prompt shown below to signal WorkPace to begin synchronizing with the server A workPace x mcm After your account activation is complete click OK to continue using WorkPace Once you have successfully signed up and synchronized with the server you will be able to access up to date risk reporting on your computer use through the View My Risk Profile links on the WorkPace Status Panel Exiting WorkPace WorkPace should be running all the time you are using the computer in order to monitor and help you You should never normally need to exit WorkPace if you want to stop WorkPace for a while then put WorkPace on Standby If you do need to close WorkPace down completely then either or Right click on the WorkPace icon of screen in the Windows System Tray bottom right hand corner Select Exit from the shortcut menu Double click on the WorkPace icon in the Windows System Tray bottom right hand corner of screen to open the WorkPace Console Select File
13. b on the toolbar WorkPace will go into standby and automatically resume after 15 minutes To take WorkPace off Standby use the same steps as above and select Resume from the shortcut menu or unselect the Standby button A in the WorkPace Console toolbar Note While on Standby WorkPace will continue monitoring your computer use as normal but will not prompt you to take any breaks When WorkPace resumes you may find you are now overdue for a break and are immediately prompted to take this overdue break Remember Resist the temptation to put WorkPace on Standby when you have something urgent work to complete and do not want to be interrupted Continuing to take regular micropauses and breaks even when under pressure is the key to preventing computer related injuries User Sign Up To use this feature WorkPace needs to be specially configured and pre packaged to point to the correct Wellnomics Risk Management server that is being used If the User Sign Up feature is enabled then WorkPace will automatically prompt you to sign up into the Wellnomics Risk Management portal A workPace x Your Wellnomics account needs to be activated WorkPace will open your browser so you can do this Getting Started 19 Clicking on the OK button will launch your default web browser application and direct you to complete your activation If you click on the Cancel button WorkPace will remain on Standby until your
14. indicated that Service Packs and Software Updates can have unexpected impacts on operational systems not necessarily covered by the supporting documentation As a software vendor Wellnomics Ltd endeavors to check the impact of such Service Packs and Software Updates however we are unable to replicate all of our client s technical environments and configurations This can lead to situations where our own tests reveal no problems but some customer s installations exhibit detrimental effects from installing the Service Pack or Software Update For the above reasons you are strongly advised to investigate in a test environment the impact of a Service Pack or Software Update on the operation of the Wellnomics applications as well as any other applications likely to be affected prior to applying to an operational live system Contents Contents 3 1 About This Guide 5 2 Introduction 7 Office Ergonomics and Wellnomics Breaks amp Exercises WorkPace enen sono eene nennen nette 7 WorkPace Feat res 11 eoo eode eres diee rene eh ecu ore AR EEEE E e EA e ESE LSe e redenaar verd deed ea baken dane 8 Getting the Most from WorkPace eres e etc rende cue se eoo does ee so viae pee ee y o ved edu eue Sovoveerse sire ve eoe vete e T UTE veo 9 Further Information 2 re dere eer earn nter v ravi voro Dre aa teure cose pe ene sc xo base dendn eee bee e ES Fb onedele en 9 3 Getting Started 11 System Requirements
15. more information about WorkPace exercises and when they occur see Exercises and Stretches Display exercises during WorkPace Break Determines whether the exercise window is automatically displayed at the beginning of a WorkPace break Display Exercise videos Determines if high definition video will accompany the break or animated graphics Exercises per break Number of exercises and stretches displayed each time the Exercise Window appears Exercise Selection Allows you to change the exercises displayed and their order A default exercise selection suited to your needs will be chosen automatically when you use the Setup Wizard The Wellnomics Breaks amp Exercises WorkPace Console 49 Daily Limit Daily Limit Usage Limit Reset At 06 00 hh mm 02 00AM Enforcement Enforcement Level Medium Low alert and insist ignore allowed vl Number of Alerts ga Tow Apply Daily Limit settings panel For advice on changing these settings see Fine Tuning Daily Limit Enabled Turns the Daily Limit On or Off Usage Limit A limit on the time spent working on the computer on any one day It is unlikely that in a normal 8 hour day you will approach 8 hours of actual computer usage Anything over 6 hours usage is regarded as high risk and the Daily Limit when used should normally be set lower than this Note Remember that the Daily Limit is counting actual computer usage not just time on the clock When
16. more information on exercises see Exercises and Stretches Fine Tuning Daily Limit Daily Limit warning appears too early Experts recommend that do you not spend more than 6 hours a day using a computer To adjust your Daily Limit Open the WorkPace Console In the groups list on the left hand side open Settings and select Daily Limit Change the Work Limit Click Apply Daily Limit window locks up the computer To avoid this you can increase the number of alerts before the limit is enforced or reduce the Enforcement Level Open the WorkPace Console In the groups list on the left hand side open Settings and select Daily Limit Select a lower Enforcement Level Click Apply Fine Tuning WorkPace 63 Fine Tuning Status Panel The Status Panel displays information on upcoming breaks and limits For more information see Status Panel Status Panel is in the way or is too large Try one of these options below Move the Status Panel Drag the window to a different location top right hand corner of screen is usually best WorkPace will automatically remember and keep track of its location and place it there next time you use the computer Hide some of the information Right click on the Status Panel to open the WorkPace shortcut menu Choose Show and select the features you want displayed For example unselect Daily Limit to leave just the Micropause and WorkPace Break displayed Change the Status Panel O
17. sececcceccecccecccececceeccenccesceesceneeneseeeee sess iese sess otsis esses senses esos eese sonne 11 Installing Wellnomics Breaks amp Exercises WorkPace cccscscecscescececscesseececscecscecsceseeeeseeseesessees 11 Running WorkPace for the First Time cccsccsccccsccsccscesscescescsccsccssescessecseesssesseessesssececsseeseeesesees 13 Setup WiZard eee e tuck cov autre Ue ne Sessor eo dees odes deren este ee Urge es wings dende eet E eed que se si esee SEEN rea 14 Standby RR 18 U CIESGHN EIE E 18 Exiting WorkPace 1 e ccaeeekevesiacecds decesie atest ona daa ea kes EEO epe pose rtenteasse best sese seco ceeeesteabinessaes 19 CADAT MR 19 4 Using Wellnomics Breaks amp Exercises WorkPace 21 Overview of the WorkPace User Interface ss ess onv ene eene nennen enne hes he theses sss essen eee rn eae 21 MERIDIE 23 Things you can do from the Status Panel sossen vene esee eene esee ehe hehe hn ness tisse esses essen sse 23 WorkPace in the System Tray o recesso eoe er ee dennt onse esee ens deeen eneen benen dense lean vosese reves vsus e roue aoeo 24 Alerts and Break WindoWs sin erroe eror ree e eere pene lesse sebosveve e etse deese I PP es DONE siveseevertececcesessee en 24 WorkPace Console sss oss 2 1 0 disdained ete termen derterrsetanss rra Fo Ugo Pase Pe ince Peut ed aee aaa Doe EO o cts codecs Seabed seascapes 26 W
18. the form 3H9N 7D0Z 5LFS NPC5 A4FE The key encodes the product you are registered for the number of licenses and will include whether you have a maintenance agreement To purchase WorkPace and obtain a key contact a WorkPace Reseller or see Ordering under the online help for more information For more information on registering WorkPace see Registration Note Keep your Registration Name and Key in a safe place you will need them if you ever have to reinstall WorkPace Trial Extension WorkPace can be trialed free for 30 days Once your trial has expired you can purchase WorkPace and obtain a Registration Name and Key to enter to continue using WorkPace If for some reason you need to continue trialing WorkPace for a longer period limited trial extensions may be available To obtain a trial extension send the Trial Extension Request Code for example A14286 1924 033 to your WorkPace Reseller to avoid typing mistakes highlight the code with your mouse and press Ctrl C to copy it You will then be sent a matching Trial Extension Key of the form 1793 8506 8545 668 Enter this and click OK to extend your trial Once again to avoid errors select and copy Ctrl C the key from the email and then paste it Ctrl V into the Trial Extension Key field The WorkPace Help is divided into several sections User s Guide Online help about WorkPace 56 User s Guide Computer Health Resources Links to useful resources on er
19. times that are most convenient for you is the best way to go By reminding you often WorkPace helps train you to take more natural micropauses Natural micropauses must be a bit longer than your normal micropause duration to count Why Because without an alert to remind you you may not be taking a proper micropause WorkPace adds on a few seconds just to be certain Note The threshold at which a natural micropause is counted can be adjusted with the assistance of a WorkPace Support Engineer People with significant existing symptoms e g recovering from bad RSI may need WorkPace to be more discerning about when it counts a natural micropause as a real one How often will see micropause alerts Exactly how often you see micropause alerts will depend upon your settings in particular your micropause interval and even on how often you take micropauses already If you take many natural micropauses then WorkPace will detect these and reset the micropause timer Some people have a lot of variety in their work and pause often These people will need to be alerted much less often because they are already taking micropauses However if you are working very intensively and taking few natural breaks then you will see alerts more often This often means that the number of micropause alerts appearing varies depending upon your workload Statistics analyzed over many thousands of people using WorkPace show that most users see only 1 t
20. Console Important file locations By default WorkPace is installed into the Program Files x86 folder on your computer in a subdirectory called WorkPace and your WorkPace settings profile and historical statistics will be stored in the Windows folder Users gt your windows login id gt AppData gt Roaming gt Wellnomics gt WorkPace WorkPace is now setup with all the features of WorkPace Personal to be used on your computer Uninstalling WorkPace To remove WorkPace from your computer please first exit the application by right clicking on one of the WorkPace icons in the Windows System Tray and then left clicking the Exit option Click the Windows Start button bottom left hand corner of your screen to open the Start menu Select Settings and then click Control Panel The Control Panel opens Double click the Programs and Features icon The Programs and Features dialog box opens Scroll through the list box to find WorkPace Highlight WorkPace Click the Uninstall Change The uninstall setup program starts Follow the on screen prompts Getting Started 13 Running WorkPace for the First Time When using WorkPace for the first time you will usually go through the following steps WorkPace Setup Wizard The Setup Wizard is used to create a customized settings profile adapted to your needs The Setup Wizard determines for example how often and how long your breaks should be and what type of exercises is most
21. Exit from the menu Getting Help To get help at any time you can Press F1 for context sensitive Help about the current window Right click on the WorkPace icon in the Windows System Tray bottom right hand corner of screen to display the WorkPace shortcut menu and select Help Open the WorkPace Console and look under the Help section 20 User s Guide Using Wellnomics Breaks amp Exercises WorkPace 21 USING WELLNOMICS BREAKS amp EXERCISES WORKPACE This chapter explains the user interface of WorkPace and describes the features of WorkPace and how to get the greatest benefit from them In This Chapter Overview of the WorkPace User Interface anssen evens eene 21 KICISIDLUIETT QU IU TETTE 23 Things you can do from the Status Panel oneens eene 23 WorkPace in the System Tray cssessseeeeeeeeee eee ehe ehe ehe ehe hene 24 Alerts and Break Windows asen evens eee nenne ehe ehe eese esee nnns 24 WorkPace Console reto Pes aseo ee Eon Seek a E SE haarden ssd ERR NER ASSERERE RETE 26 Work Intensity Indicator ein reae ven co ose eoe eser ESER SE FeRE IER e ER RR ERR Es nere EE 27 Break Compliance Indicator asen vens eee eene ehe hh rhet n RE 27 MICIODallSeS nan zeven warensendahnt E E P nhe Ru desine hbe nea die sienna REM 28 WorkPace Breaks eere repe re Rhen ev Ai e E eges geb ee y eo eR a eq Oe P eendags 32 Ip euadere 35 Exercises and Stretches ossen vens EED ASEE there erento 36
22. If you spend too long doing the same thing your concentration begins to fade How are the limits measured WorkPace only measures your actual computer usage that is the time you actually spend using the mouse and keyboard Watch the Daily Limit timers in the Status Panel to see how the computer usage is being counted during the day How do I know am reaching my limit Keep an eye on the Daily Limit Indicator When the yellow bar is almost full then you have almost reached the limit The Limit Indicator below shows 23 minutes of computer use left before recommended Daily Limit is reached Q Zo nins Daily Limit indicator When the limit is reached WorkPace will encourage you to finish your computer work for the day and display the Daily Limit window Daily Limit Daily Limit window Using Wellnomics Breaks amp Exercises WorkPace 39 Clicking on the Log Off button on the above Daily Limit Window with prompt you to confirm that you wish to log off your Windows session If you confirm by clicking on the Yes button then Windows will shut down all your applications and return you to your Windows User Login screen What if keep on working after a daily limit alert The Daily Limit warning systems work very similarly to those for the WorkPace Break The alert will appear for only a few minutes If you do not stop working it will disappear for perhaps quarter of an hour then reappear again If yo
23. Pace is usually 8 to 10 seconds For those with existing or past problems 15 to 25 seconds is recommended to allow extra time for muscles to fully relax and recover WorkPace automatically detects when you have stopped working and are taking a micropause and the blue bar in the micropause timer or micropause window will count up to the end of the micropause D Micropause Next Break Oo 37 20 mins Eyes Focus on something away from your screen every now and then to prevent eye fatigue Micropause window counting down to the end of the micropause Using Wellnomics Breaks amp Exercises WorkPace 31 When you have relaxed for the recommended length of time the micropause duration there will be a short sound and the window will disappear What if already take micropauses If you already take what we call natural micropauses then WorkPace will automatically detect these and reset the micropause timer This means you will not see a micropause alert unless you are not taking micropauses naturally To illustrate open the Status Panel and watch the micropause timer Do some typing and then stop for a while You will immediately see the blue bar in the micropause timer begin counting up If you stop for long enough the micropause timer will reset You have taken a natural micropause that is a micropause without being prompted asses Micropause timer counting a micropause Taking natural micropauses at
24. Status Panel to see when your next Break is coming up When a Micropause or Break is due an alert will appear The alert will be displayed for about 10 seconds while you finish what you are doing and get ready to take a Break The alert progress bar will advance to tell you that the warning period is almost up Micropause Mel Using Wellnomics Breaks amp Exercises WorkPace 25 When ready take your break and WorkPace will detect this and display the feature window for example Micropause Break or Exercises window If you still have not stopped working after the 30 seconds is up WorkPace will automatically move to the next warning level and display the feature window Micropause Next Break Q 48 10 mins Mouse Improve your mouse technique by moving the mouse from your shoulder not your wrist Micropause feature window The feature window for the Micropause will count down the time of your Break and then disappear If you really need to you can ignore the micropause or break However this is not recommended and will reduce your break compliance and the Break Compliance Indicator will become increasingly unhappy 9 Each feature window displays other information such as when other breaks are due and hints or tips on using your computer You can click on many of the buttons to activate that feature For example on the micropause window above click on to take a WorkPace Break
25. WorkPace says you have 2 hours left until you reach your daily limit it means 2 hours of computer usage left not 2 hours of time until you leave work at 5 pm Reset At Time of day to reset the Daily Limit counter This should be a time well after you normally finish work e g 2 am If you work on a night shift the reset time may need to be the middle of the day instead Note that WorkPace does not need to be running for the reset to take place Enforcement Level Determines the level of enforcement for the Daily Limit If low you will see fewer alerts and be allowed to ignore the limit if you wish If high you will see more alerts and may not be allowed to ignore or postpone the limit See Break Enforcement for more information 50 User s Guide Schedule Schedule ven Sun Mon Tue Wed Thu Fri Sat At Event 12 00 AM gt Morning Break 12 30 PM Lunch 03 00 PM Afternoon Break 05 00 PM End of Day Apply Schedule settings panel The schedule helps WorkPace to arrange breaks around your regular daily activities WorkPace can do this by aligning breaks with regular events in your daily schedule For example instead of asking you to take a break at 12 20 pm WorkPace may wait 10 minutes until your normal scheduled lunch break time of 12 30 pm For this to work you must give WorkPace a good idea of your normal weekly schedule WorkPace can also remind you of regular meetings and appointments at the righ
26. You can click on them to activate the appropriate feature For example click on to display WorkPace Exercises and Stretches click on to take a WorkPace Break and click on to see a chart of your Break Compliance over the day The WorkPace symbols are often combined with a timer showing how soon the next break is yellow or how long before a break is over blue While you are working the yellow bar counts down the time to your next break When you stop working a blue bar counts up the time until the end of the break Below are some examples of the WorkPace symbols and timers in different states with an explanation of what each one means e2 mins Counting down the time until the next micropause Due in 6 42 minutes D __24secs Amicropause is almost due in just 24 seconds D 24secs You have stopped working and are taking a micropause D E Your micropause is almost complete Q 358mins WorkPace Break is almost due in 3 58 minutes o WorkPace Break is overdue by 9 minutes Qo You are now taking an overdue WorkPace Break 4 minutes to go before break is complete You are overdue for doing WorkPace Exercises and Stretches Your Work Intensity Indicator is currently low Your Work Intensity Indicator is currently high O00 Your Break Compliance is excellent over 90 you re taking breaks when needed Your Break Compliance is poor less than 50 you ve been ignoring too many breaks e T
27. ace Console you can change your settings for break frequency and how they are enforced see charts of your computer activity and access the advanced features of WorkPace To open the WorkPace Console either P Double click on the WorkPace icon in the Windows System Tray e Click once on the WorkPace icon in the title bar of the Status Panel e Right click on the Status Panel or the WorkPace icon in the System Tray and select Open WorkPace Console from the shortcut menu To close it again click on the Close button Information in the WorkPace Console is displayed on a number of different panels which you can view one at a time using the panel selector on the left hand side You can also choose which console panel to display from the menu for example select Settings Micropause from the menu Shortcuts to commonly used features are displayed on the toolbar After changing any settings in a panel click Apply or OK to save your changes or Cancel to discard them The next sections explain in detail the options on each panel in the WorkPace Console In This Chapter SettINDS ener E 44 Preferences iovis serene anneanne SESE nhekennee Cea UNDE SEEN 51 deigdigm t E 53 suigelipem 55 gi 55 44 User s Guide Settings What is the Enforcement Le
28. aks amp Exercises WorkPace Over the last few decades information technology has revolutionized the way in which we work with computers now the most commonly used tool in the workplace As many tasks have now shifted into the electronic realm such as email personal organizers and online documentation there is increasingly less physical variety left in our work Many long term computer users complain of eyestrain headaches discomfort and pain in various parts of their upper bodies Lack of physical activity in our work day can also decrease our ability to focus on the task at hand and reduce our effectiveness and productivity This now well recognized problem has led to the development over the last decade of the field of office ergonomics Many devices and tools including copy holders ergonomic mice ergonomic keyboards forearm and foot rests have been developed to try to make computer use more comfortable and less likely to cause problems However there is an increasingly common misconception that office ergonomics is now just about designing comfortable workstations and equipment In reality ergonomics is the science of fitting the task to the worker and this involves more than just the physical environment Although less tangible other factors including workload work flow task variety and psychological demands are just as important Good ergonomic equipment makes it easier for our bodies to cope with these factors but i
29. amages arising from the use of this SOFTWARE or from the use of any instructions advice or recommendations given by the SOFTWARE or made verbally or in writing by Wellnomics Ltd or any of its directors agents consultants contractors employees distributors or dealers Wellnomics Ltd may make improvements and or changes to the SOFTWARE and or to any instructions advice and or recommendations associated with the SOFTWARE at any time without notice Your risk of injury may be affected by workstation design keyboard design posture chair design time worked without rest breaks type of work activities outside the workplace and individual physiology The SOFTWARE should in no way be considered a substitute for treatment by a qualified physician If you have a pre existing medical condition please consult your physician prior to using this product If discomfort develops or continues discontinue use and consult a qualified physician Wellnomics Ltd reserves the right to make periodic changes enhancements revisions and alterations of any kind to the SOFTWARE price and or the Online help and Manual without any prior notice to any person institution or organization WorkPace and Wellnomics Risk Management have a significant reliance upon Microsoft software utilities and operating systems Between significant version releases of such products Microsoft issue a large number of Service Packs and Software Updates often at short notice Experience has
30. de ycur chin backward to make a double chin Make sure that you keep looking straight ahead dcn t tip your head up or down lolc for 5 seconds WorkPace Exercises and Stretches window There will normally be about 3 to 4 exercises taking only a few minutes Use the arrows 5 gt to skip through to a different exercise If you have been using the computer intensively and have not taken an exercise break for quite a while WorkPace may suggest you need to do some exercises by making the Exercise button red Just click on the button to display the exercises When you have finished the button will become blue again Remember you can do some exercises at any time by Clicking on the button on the Status Panel or Micropause window Right clicking on the Status Panel or the WorkPace icon in the System Tray and selecting Do Exercises from the shortcut menu What are the benefits of exercises and stretches There is still some debate about the benefits of active exercises done at the computer for example those exercises involving a lot of movement Some studies have shown little benefit and others have found that some commonly used exercises can actually cause problems WorkPace does not use these For these reasons WorkPace places a greater emphasis on stretching and uses a selection of exercises that have been carefully screened by a qualified physiotherapist to ensure they will cause no problems S
31. duce the likelihood of WorkPace interrupting you at inconvenient times by Taking regular natural breaks yourself when most convenient The more natural breaks you take the less WorkPace will interrupt you Telling WorkPace about the regular events for example lunch morning coffee break Monday meeting that you normally have in your day so that WorkPace can try to align breaks with these events Do this by entering events into the WorkPace Schedule To enter events into the WorkPace Schedule Open the WorkPace Console Make sure the schedule is Enabled and Align Breaks with Schedule is ticked Enter your events for each into the schedule Click Apply For further information on WorkPace Breaks see WorkPace Breaks never get a WorkPace Break This may mean you are already taking many short breaks away from the computer However it may also mean that your WorkPace Break Interval is too high or the WorkPace Break Duration is too low To change Open the WorkPace Console In the groups list on the left hand side open Settings and select WorkPace Break Decrease the Interval or increase the Duration Click Apply Note You can also take breaks whenever you like by clicking the Break button O in the Status Panel or micropause window or by selecting Take a WorkPace Break from the WorkPace shortcut menu For further information on WorkPace Breaks see WorkPace Breaks right click on the WorkPace icon in the System
32. e micropause alerts However if your Enforcement Level is low you may be able to simply keep working through the alerts or you may need to press the Ignore button to continue working The micropause itself will only take a short period of time usually between 5 and 10 seconds and you should have plenty of advance warning so you really should not need to ignore it However if you do chose to ignore your micropause alert this fact will be recorded and your break compliance score will reduce The Break Compliance Indicator will also become increasingly unhappy s WorkPace Breaks After micropauses Breaks are the second most important feature of WorkPace This section explains what WorkPace Breaks are why they are needed and how WorkPace reminds you about them Information is presented in a frequently asked questions FAQ format For information on how to change your Break settings see Break Settings or Fine Tuning Breaks WorkPace Break and why is it needed A WorkPace Break is a period of time spent away from your computer Ideally during a break you should get out of your chair walk around and do some stretches and exercises At a minimum the break should be spent doing a different activity and preferably one that gets you out of your chair A break should be of much longer duration than a micropause perhaps 5 to 10 minutes and is taken after much longer intervals at the computer preferably after using the computer continuo
33. e right interval between micropauses requires consideration of a number of factors including Your resistance to fatigue by improving your fitness Your level of muscle tension stress increases muscle tension How effectively you take your breaks e Whether you have had past problems with discomfort or injury for example RSI Using Wellnomics Breaks amp Exercises WorkPace 29 The more strenuous the activity and the longer you work the more often you should take micropauses For very strenuous activity the muscles tire quickly As an example try picking up a chair and holding it still at arms length In as little as 10 to 20 seconds your arms will begin to ache and unless you are very strong you will have to put it down for a short while and rest before you can pick it up again For computer use the level of muscle activity is much lower and the muscles can operate longer between needing breaks Experts recommend micropauses be taken after 5 to 10 minutes of continuous muscle tension for perhaps 8 to 25 seconds Unlike the chair holding exercise this 5 to 10 minute interval is not chosen as the fatigue limit for your muscles The fatigue build up after 5 to 10 minutes should be undetectable but the cumulative effect by the end of a long day can be very noticeable Taking a micropause every 5 to 10 minutes will allow you to maintain sustainable work habits at your computer every day for many years without developing any pr
34. eak Windows 20 Always remember 7 B Break Compliance Indicator 23 59 Break Enforcement 21 Breaks are at inconvenient times 56 Breaks are too long 56 Breaks interrupt me or stop me from working 56 Breaks occur too often 55 C Can take a break at any time 30 Customizing the Status Panel 19 D Daily Limit 44 59 Daily Limit warning appears too early 57 Daily Limit window locks up the computer 57 Daily Limits 34 Desk Mode Break 42 Desk Mode Breaks 31 Downloading and Installing WorkPacefor Windows from the Internet 9 E Enforcement Level 59 Enter Registration Key 50 Exercise Window 59 Exercises 43 Exercises and Stretches 32 Exiting WorkPace 16 F Fine Tuning WorkPace 52 Fine Tuning Breaks 55 Fine Tuning Daily Limit 57 Fine Tuning Exercises 57 Fine Tuning Micropauses 54 Fine Tuning Status Panel 58 Firewall 59 Further Information e 7 G Getting Help 16 Getting Started 9 Getting the Most from WorkPace 7 H Help 50 Historical Statistics e 36 49 How are the limits measured 34 How do know am reaching my limit 34 How do I take a micropause 25 How does Desk Mode work 31 How is work intensity measured 23 How often should do the exercises and stretching 34 How often will get breaks 29 How often will see micropause alerts 27 How should do the exercises
35. for example 28 days Visual Analogue Pain Scale A method for notifying symptoms or injury to supervisors or health and safety managers Includes a scientifically validated Visual Analogue Pain Scale WorkPace Program Icon The WorkPace Pain Questionnaire uses the scientifically validated Visual Analogue Scale VAS to allow users to rate their pain levels The scale uses anchors at each end to indicate extremes no pain and worse possible pain a method shown in studies to be less vulnerable to biases or distortions in rating Wellnomics Risk Management Wellnomics WorkPace may be installed to allow for the synchronization or user data and settings with a centralized web based application called Wellnomics Risk Management Running within your company s own corporate firewall Wellnomics Risk Management also provides an integrated web based ergonomics solution including training risk assessments and online reporting Work Intensity Indicator An indicator on the Status Panel and in the System Tray showing numbers telling the user how intensely they are currently using their computer An icon representing the WorkPace program that appears on the Status Panel and in the System Tray together with the Break Compliance and Work Intensity Indicators Double clicking on the WorkPace Program Icon will open the WorkPace Console 8 INDEX A About This Guide 4 Alert Window 59 Alerts and Br
36. ftware IT Administrator s Guide This is a technical reference document covering the installation and administration of the Wellnomics Risk Management Software Guide to Healthy Computing This is a comprehensive ergonomics guide for computer users It includes background information about musculoskeletal disorders RSI advice on setting up the computer and work area suggestions on good techniques for keyboard and mouse use and descriptions of recommended exercises It is targeted to the end user Getting Started 11 3 GETTING STARTED In This Chapter System Requirements 5 6 esent sors ere nera E nessa vdes vaas rennen enen en dunst ans EES 11 Installing Wellnomics Breaks amp Exercises WorkPace esce 11 Running WorkPace for the First Time senses een ensen sense eene enhn 13 Setup Wizard ecrersseiep nikna nine 14 StandDY E H 18 User Sign Po 18 Exiting WOrkPac Pm 19 Getting Help m 19 System Requirements Windows Minimum e PC with 1 gigahertz GHz or faster 32 bit x86 or 64 bit x64 processor e 1 gigabyte GB RAM 32 bit or 2 GB RAM 64 bit e 110MB available hard disk space e 1024 x 768 or higher resolution video adapter and monitor e Microsoft Windows 8 32 64 bit Windows 7 32 64 bit Windows Vista 32 64 bit with SP2 Installing Wellnomics Breaks amp Exercises WorkPace Downloading and Installing Wo
37. gonomics RSI prevention and computer health and safety Support Information on obtaining software support and answers to frequently asked questions Ordering Instructions on ordering or upgrading WorkPace Links for finding the latest pricing information and for online ordering About Copyright and product registration information Note If you have a WorkPace Central Network Installation then these help sections may be customized by your health and safety department to adjust the content to better suit your organization s health and safety policy and training requirements For information on customizing the WorkPace Help sections see the T Administrator s Guide or the Implementation Guide For further help on setting up and using WorkPace there is the additional documentation including IT Administrator s Guide Implementation Guide Guide to Healthy Computing For more on these documents see Further Information 6 FINE TUNING WORKPACE In This Chapter Setup Wizard Questionnaire ones cece eee vens eens eens enne Setup Wizard Presets sven eens ene ehh hene Fine Tuning MICFOPAUSES svuservoarrsaarensvenvnesdnentersn ennen eneen Fine Tunine Breaks ceere tree terrre rn hanno en rne p Ferr PPP ed dense FIMNE TUNING EX6rcCISBS iecore reote ote sisi tnt hai ure pase epe epe ERENG Fine Tuning Daily Limit sono nonsense sens ens eenenneene Fine Tuning Status Panel sensor senses eenen ve
38. h up on mail or reading Do some filing writing thinking If your breaks are very short for example 5 minutes they should be spent out of your chair and not using your arms if possible do not just spend 5 minutes writing and filing at your desk Short breaks need to be high quality breaks For longer breaks 15 to 30 minutes it is generally okay to spend them doing another activity but the more diverse the activity the better What if ignore the break altogether If you ignore all the alerts or click the Ignore button WorkPace will stop trying to warn you about a break and wait until the next one is due However until you have taken a proper break the Break button will remain red to indicate the break is overdue When you deliberately ignore a break your break compliance score will also reduce and the Break Compliance Indicator may become increasingly unhappy If you later take a natural break for long enough the break will reset automatically You can also take an overdue break at any time by e Clicking on the Break button on the Status Panel or Micropause window a e By right clicking on the Status Panel or WorkPace icon Take a WorkPace Break from the shortcut menu Desk Mode Breaks This section explains what Desk Mode Breaks are and how WorkPace reminds you about them Information is presented in a frequently asked questions FAQ format in the System Tray and selecting For more information on ho
39. hed the WorkPace Break window will remain on your screen counting up to the end of your break o WorkPace Break 2 52 mins Usage left 2 5 54 hours Learn your keyboard shortcuts Change capital text to lower case M F3 Microsoft Word Ignore WorkPace Break window with break countdown and ergonomic tip The break window also displays the computer usage for the day either the usage so far or the usage left until the Daily Limit is reached if activated Look out for the ergonomic tips that are shown each break What if keep working after a break alert appears After a WorkPace Break alert appears WorkPace will give you around a minute to stop working If you keep working WorkPace will give up for a while and try again 5 minutes later If you keep ignoring the alerts then depending upon your Enforcement Level setting WorkPace will either give up or insist on a break If you really need to you may be able to postpone the break a while But you can only do this a few times This process gives you considerable freedom as to exactly when you take your WorkPace Break If you wish you can easily spend another 5 to 10 minutes finishing something before WorkPace insists on you taking the break Even then depending upon your settings you may be able to ignore the break Can take a break at any time Yes you can take a break whenever you wish not just when WorkPace advises you to do so Eve
40. hese symbols are displayed in many places and you can activate features by clicking on them For example in the Micropause window below you can click on to take WorkPace Breaks or click on amp to display Exercises and Stretches Using Wellnomics Breaks amp Exercises WorkPace 23 Micropause Next Break 48 10 mins Mouse Improve your mouse technique by moving the mouse from your shoulder not your wrist Micropause window The Status Panel is like a little control panel that provides you with continuous feedback on your current computer usage and when your next break is due Breaks that are overdue will be highlighted in red You can activate different WorkPace features by clicking on the buttons or selecting options from the right click shortcut menu If the Status Panel is not displayed you can open it by e Right clicking on the WorkPace icon Status Panel from the shortcut menu or in the Windows System Tray and selecting Display e Clicking on the is icon on the toolbar in the WorkPace Console Double click on the WorkPace icon in the Windows System Tray to open the WorkPace Console Customizing the Status Panel You can change what is displayed on the Status Panel by choosing Show from the shortcut menu and changing which options are ticked These options can also be set from Preferences gt Status Panel in the WorkPace Console Shift the Status Panel to a convenient
41. ied by a short sound The Desk Mode alert window goes through the normal orange red phases just the same as the Micropause and Break warning windows however if any computer activity is detected during this time the Desk Mode alert will be cancelled and WorkPace will return to Normal Mode What happens when a Desk Mode Break occurs Once the Desk Mode Break begins the Desk Mode Break window will be displayed counting down to the end of your break r Desk Mode Break E aam Qr Desk Mode Break window If you click on the Ignore button button on the Status Panel will When should do some exercises WorkPace will stop trying to warn you about a break and wait until the next one is due However until you have taken a proper Desk Mode break the Desk Mode Break remain red to indicate that the Desk Mode break is overdue Exercises and Stretches WorkPace provides Exercises and Stretches shown by specially designed for computer users You should do the exercises when 1 A WorkPace Break Oo occurs 2 The Exercise button becomes red Q 3 You feel you need to Whenever a WorkPace Break occurs WorkPace will guide you through a few exercises Using Wellnomics Breaks amp Exercises WorkPace 37 Chin Tucks Aim To encourage movement of your neck and a gooc neck posture Starting Position Sitting up tall lookng straight ahead Method Gli
42. ils 12 User s Guide N Oo of BR WN Note If your existing Registration is not valid for the new version then the new version of WorkPace will need to be installed as a Trial version This means it will expire after 30 days To continue using the new version you will need to obtain a new Registration by purchasing an upgrade See Help gt Ordering for more instructions on upgrading Registration When you purchase WorkPace you receive a matching Registration Name and 20 character Registration Key similar to those shown below Registration Name ACME Sales Company Ltd Registration Key 3H9N 7D0Z 5LFS NPC5 XE56 You should receive your registration details in an email when you purchase WorkPace or on the License Agreement included with the WorkPace manual If you have previously purchased WorkPace with the Upgrade and Maintenance Agreement then your existing registration details may be valid for the new version of Wellnomics WorkPace Enter your Registration Name and Registration Key exactly as shown If a previous version of WorkPace is already installed on your computer then your existing Registration details may be displayed automatically Remember that unless you purchased the Upgrade and Maintenance Agreement option originally you may need to obtain a new Registration Key to use the new version Note You can install WorkPace as a Trial and later enter new Registration details by selecting Registration from the WorkPace
43. l or any Micropause or Break window Daily Limits WorkPace supports a Daily Limit on computer use What are daily limits for Our bodies and minds are designed to cope with a wide variety of physical and mental tasks But they are not well designed for doing the same single task for long periods Spending a long time with the same posture and repeating the same actions can put considerable physical and mental strain on us Computer usage like most activities for example exercise eating drinking is best done in moderation Spending too much time at a computer can cause headaches eye strain fatigue loss of concentration and sore muscles Experts therefore recommend you do not spend more than a certain number of hours each day or week using a computer Exact safe levels are not really known as yet and probably depend upon each individual to some degree However as a general guideline experts recommend no more than 6 hours a day or 30 hours a week using the computer Note These limits are on time spent using the computer not on time at work Even if you use the computer a lot it is unlikely you will spend more than 6 hours actually using the computer in an 8 hour working day but you may exceed 6 hours if you are working longer hours than normal Once you exceed recommended working limits on the computer your risk of developing problems increases significantly Studies also showed that productivity begins to drop off as well
44. l that breaks are occurring too often you can try increasing the Break Interval Open the WorkPace Console In the groups list on the left hand side open Settings and select WorkPace Break Increase the Interval Click Apply Note If you are suffering from pre existing pain or discomfort it is recommended that you take a WorkPace Break more often for example several times an hour For further information on WorkPace Breaks see WorkPace Breaks Fine Tuning WorkPace 61 Breaks are too long Breaks are recommended to be a minimum of 5 to 10 minutes every hour or 10 to 15 minutes every 2 hours If you wish to decrease the break length then Open the WorkPace Console In the groups list on the left hand side open Settings and select WorkPace Break Decrease the Duration Click Apply For further information on WorkPace Breaks see WorkPace Breaks Breaks interrupt me or stop me from working Although you may find breaks interrupt you at first you should learn to organize your work so you can spend the break time doing a different non computer related activity However if you wish you can reduce the Enforcement Level to reduce interruption Open the WorkPace Console In the groups list on the left hand side open Settings and select WorkPace Break Select a lower Enforcement Level Click Apply For further information on WorkPace Breaks see WorkPace Breaks Breaks are at inconvenient times You can re
45. licking the mouse a lot your work intensity will be higher If you are only typing a few keystrokes now and then and only using the mouse occasionally your work intensity will be lower If you do a lot of fast typing for example data entry or copy typing your work intensity may be quite high Similarly if you are a graphic designer using the mouse to manipulate images your work intensity may also be high For most people their work intensity should be in the middle of the range most of the time However you may notice that if you are working hard towards a deadline or are under pressure that your work intensity becomes much higher Break Compliance Indicator The WorkPace Break Compliance Indicator JU shows how well you have responded to break alerts and taking breaks You can see the Break Compliance Indicator in the Windows System Tray and on WorkPace Status Panel If you take a lot of natural breaks and take the breaks and micropauses when reminded by WorkPace then your break compliance will remain high and WorkPace will be happy If you start ignoring alerts your break compliance score will fall and WorkPace will become less happy If you ignore too many alerts WorkPace will become very unhappy 9 28 User s Guide The break compliance score counts natural breaks as well as breaks alerted by WorkPace To keep WorkPace happy take short breaks regularly and try not to ignore too many alerts Micropauses Micropa
46. lowed Once Alert moves to the Medium only 1 ignore Can t ignore more than one Insist Stage the user is allowed break in a row but can postpone locked out from all but the once per break Ignore option Can t ignore more than 2 Micropauses in a row Medium High only 1 ignore allowed Once Alert moves to the Medium High No ignore but can postpone Insist Stage the user is postpose only once per break locked out from all but the Ignore option Can t ignore more than 1 Micropause in a row High ignore Once Alert moves to the High ignore disabled No ignore or postpone options disabled Insist Stage the user is locked out No option to Ignore Please note From Wellnomics WorkPace version 4 2 and onwards the Micropause Alert window does not contain a button labelled Ignore Ignoring a Micropause refers to clicking on the x button within the Micropause Alert to close the Alert window The Wellnomics Breaks amp Exercises WorkPace Console 45 Micropause Pa Wellnomics WorkPace Console x File Settings View Preferences Statistics Registration Help BE QQ E A E View My Risk Profle Settings Micropause Setup Wizard a User Information omir Interval Duration Q workPace Break 06 00 mmss 00 10 gt mmss G9 Exercises Q Daily Limit Enforcement Q Weekly Limit Typing Speed Limit Desk Mode Schedule Enforcement Level Low no ale
47. ly for 6 00 mins You wil get a Micropause for 10 secs Enforcement Level Cannot be ignored WorkPace Break After using your computer continuously for 50 00 mins You will get a WorkPace Break for 6 30 mins Enforcement Level Enforced but can be ignored Daily Usage Limit After actively using your computer for 6 00 hours Enforcement Level Enforced but can be ignored Weekly Usage Limit When your total computer use for the week reaches 33 00 hours Enforcement Level Alerts only Exercises Exercises per Break Setup Wizard summary window Setup Wizard Presets If you want more control over your settings use the presets option Choose from a range of presets optimized for prevention or rehabilitation low or high enforcement Access the Presets Option by selecting Settings Run Setup Wizard from the WorkPace Console and then choosing the second option Use Presets Fine Tuning WorkPace 59 Select a suitable preset from the drop down list reset re O SEC P Settings Micropauses After using your computer continuously for 5 00 mins You will get a Micropause for 6 secs Enforcement Level Alerts only WorkPace Break After using your computer continuously for 1 00 hour You will get a WorkPace Break for 3 00 mins Enforcement Level Alerts only Daily Usage Limit After actively using your computer for 6 00 hours Enforcement Level Alerts only Weekly Usage Limit Not enabled E
48. n if a break is not due WorkPace will still count any time away from the computer if long enough as a break As soon as you stop using the computer WorkPace begins counting the time you have stopped you can see this as the blue bar in the Status Panel break timer If you stop using the computer for long enough the break timer will reset automatically You can see this happen in the Status Panel If you are going away from the computer for a while click the Break button to take an official break Alternatively you can right click on the Status Panel or the WorkPace icon in the System Tray and select Take a WorkPace Break from the shortcut menu How should do the exercises Exercises and stretches should ideally be done away from your computer However it s a good idea to at least get out of your chair and stand up to do the exercises For advice on performing the exercises see Exercises and Stretches Using Wellnomics Breaks amp Exercises WorkPace 35 What should I do during a WorkPace Break First of all you should follow the exercises and stretches in the Exercises window see Exercises and Stretches You should then spend your remaining time away from the computer giving your body and mind a change of work Some things you could do for maximum benefit are in order of preference e Go for a short walk and relax e Take a coffee break or lunch break e Stand up and do some stretches and exercises e Catc
49. n using the chart tool see Statistics Display different statistics Select different statistics from the drop down list Zoom in and out Use the zoom to manipulate the chart Special Health and Safety Regulation Requirement WorkPace provides support for some special regulatory limits on computer use that exist in some countries For example in the Netherlands article 5 10 of the Dutch VDU Regulations requires employers to ensure that people using a computer take breaks of at least 5 minutes every hour or 10 minutes every two hours If you live in the Netherlands and these limits are enabled by the System Administrator WorkPace will display the warnings below if these limits are exceeded 42 User s Guide WETTELIJK VEREISTE PAUZE Gedurende de laatste 2 uur computergebruik heeft u geen aaneengesloten Computerpauze van 10 minuten gehad of een Computerpauze van 5 minuten elk uur U overtreedt hiermee de Nota van Toelichting van het Arbeidsomstandighedenbesluit artikel 5 10 inzake beeldschermwerktijden U wordt dringend aangeraden om nu een Computerpauze van 10 minuten te nemen WorkPace warnings about Dutch VDU Regulation limits See the IT Administrator s Guide for details on enabling these warnings The Wellnomics Breaks amp Exercises WorkPace Console 43 THE WELLNOMICS BREAKS amp EXERCISES WORKPACE CONSOLE The WorkPace Console is the control center for WorkPace From the WorkP
50. ne Fine Tuning WorkPace 57 Setup Wizard Questionnaire The easiest way to adjust WorkPace to your needs is to re run the Setup Wizard questionnaire which asks about 20 questions to find out about your working habits and any existing symptoms you have From your answers WorkPace then calculates a suitable settings profile for you Once complete a summary of your new settings is shown r 3 Setup Wizard The Setup Wizard helps you choose the right settings for your needs These settings will determine how often you are prompted for breaks how long the breaks are and how strictly they are enforced If you don t like your settings you can always run the Setup Wizard again to adjust them Choose an option to get started O Simple presets for first time users or those wanting low disruption O Advanced presets stricter settings optimised for injury recovery Questionnaire stricter settings optimised for injury recovery Example question from Setup Wizard questionnaire 58 User s Guide C al Setup Wizard Questions Complete Below is a summary of the settings WorkPace has chosen for you based on the answers you gave to the WorkPace Setup Wizard To adjust your settings Go back through the Setup Wizard and change your answers Look under Settings on the WorkPace Console See Fine tuning WorkPace in the online Help Press F1 Micropauses After using your computer continuous
51. noring these brief but extremely beneficial breaks For more information see Break Enforcement 46 User s Guide WorkPace Break WorkPace Break Interval Duration 01 00 hh mm 00 05 hh mm Enforcement Enforcement Level Medium only 1 ignore allowed v Number of Alerts 4 uw Apply WorkPace Break settings panel For advice on changing these settings see Fine Tuning Breaks For more about WorkPace Breaks and how to take them correctly see WorkPace Breaks For more about how breaks are prompted and enforced see Alerts and Break Windows Enabled Turns breaks on or off Interval Time using the computer before a WorkPace break is prompted Note The Break interval is based on time actively using the computer If you stop using the keyboard and mouse for a while WorkPace will stop counting WorkPace takes into account any natural breaks you take This means if your WorkPace Break interval is for example 1 hour then you are actually likely to see break alerts much less often than this How often will depend on how hard you are working Duration The duration of the break This is the period of time you should stop using the computer for when the break occurs Enforcement Level Determines how strictly WorkPace enforces breaks If low you will see fewer alerts and be allowed to ignore the break if you wish If high you will see more alerts and may not be allowed to ignore or postpone breaks
52. not be ignored WorkPace Break After using your computer continuously for 50 00 mins You will get a WorkPace Break for 6 30 mins Enforcement Level Enforced but can be ignored Daily Usage Limit After actively using your computer for 6 00 hours Enforcement Level Enforced but can be ignored Weekly Usage Limit When your total computer use for the week reaches 33 00 hours Enforcement Level Alerts only Exercises Exercises per Break 3 Setup Wizard summary window 18 User s Guide Standby You can place WorkPace on Standby if you want to use the computer for a while without being interrupted This may be useful if you are e Giving a presentation e Demonstrating something on your computer to another person e Doing some critical work that must not be interrupted To put WorkPace on Standby 3 Right click on the WorkPace icon in the Windows System Tray bottom right hand corner of the screen or right click anywhere on the Status Panel 4 Choose Standby from the shortcut menu 5 Choose one of the 15 minutes 30 minutes 1 hour or Rest of the day when activated options WorkPace will go into standby and automatically resume after the selected amount of time has passed or the resume option is chosen from the menu or 1 Double click on the WorkPace icon in the Windows System Tray bottom right hand corner of screen to open the WorkPace Console 2 Click on the Standby button
53. o 2 micropause alerts an hour on average a total of perhaps 20 to 30 seconds of breaks an hour This is the average but when you are working very hard you will probably be forgetting to take micropauses naturally and WorkPace will likely need to alert you more often Remember that it is when you are working under pressure and taking few breaks that the risk of injury or pain developing is the greatest This is when it is most important to take breaks What if keep working when an alert appears After an alert appears WorkPace will give you around half a minute to start taking the micropause While waiting the alert will change color to tell you the micropause is becoming overdue Eventually if you do not pause WorkPace will enforce the micropause by displaying the micropause window See the Micropause alert sequence in the table shown below Micropause alert Micropause E 32 User s Guide Micropause Next Break 48 10 mins Mouse Improve your mouse technique by moving the mouse from your shoulder not your wrist 10 seconds Micropause window appears Once the micropause is complete the micropause window will disappear again What happens if ignore the micropause Your ability to ignore a micropause is very much dependent on your Micropause Enforcement Level setting For example if your Enforcement Level is set high you may not even be able to ignor
54. oblems With WorkPace monitoring your work you will be automatically reminded when to take a micropause Depending on your settings you will hear a short sound a beep and see a micropause alert appear Micropause Micropause alert The alert will be displayed for about 10 seconds while WorkPace waits for you to take a micropause How often WorkPace displays micropause alerts depends on your settings and whether you take many natural micropauses by regularly pausing in your use of the computer without being prompted by WorkPace How do take a micropause The idea of a micropause is to relax all your muscles and your mind stress is an important contributor to muscle tension Below are a number of pointers to help you take a micropause properly e Rest your arms in your lap or drop them at your sides Allow your shoulders to hang loose Lean back in your chair a bit As you breathe out just sag and let everything go 30 User s Guide Look away from the screen into the distance or close your eyes briefly and relax Taking a micropause Relaxing your muscles properly for a micropause requires practice and those who need it most often find it the hardest Only a few seconds of complete relaxation is needed to refresh your muscles but it usually takes a few seconds for most people to relax properly and to perform the activities listed above For this reason the micropause duration used by Work
55. ork Intensity Indicator c i rere eene o ore aree sers bedenken eese a REA E RR vei re Pisdesvee n resosheu esee Ae sami de 27 Break Compliance Indicator cass 51e ees d ee eer ore wenende rens ern seen dieeten savanne vereen dede dine sein deelden 27 eget 28 etc cl cer IDEE 32 Desk M de Breaks ss aste ERE 35 Exercises and Stretches es esene so vovenenenverenensenenenensenenen venesvenenensenenenensenenenenrevvenenenvnne 36 DailysLimits 2 ree Leser re derden aes dende ves dennen dees ued veceles vee wdenen denderen dende us smoes deerne he denkenden 38 Viewing Charts and Statistics 5 cvs eese et eto dete No ensen devas bete cetensdoedeececdesacacteeeneddewsensvendetedeceeae 39 Special Health and Safety Regulation Requirement sees sono eneneveneeevenvenseerssensenvenvenvenvensenvene 41 5 The Wellnomics Breaks amp Exercises WorkPace Console _ 43 Settings osese seseo eo oes n cbiedsgedeuicsdses SESTE erae aeo EEO ReFa Eass eiae tess eas 44 Preferentes 255 525 ics edet eo ee eaa E E ASEET SOSTAS ESETEI EEEE ENDS ASEE eR DES 51 Statistics IS 53 harum 55 LII MEI 55 6 Fine Tuning WorkPace 57 Setup Wizard Questionnaire 5e eee orte Seer neue nore ponte rep Eoo a ER ERER SI e RE eee O E E eR RERO SE e ended 57 Setup Wizard Presets enesenn botte ei ee creer la aee deense eer es euer eR e SuSE UC NS M ROEKSESE Ee SEM AR deden deet 58 Fine Tuning Micropauses ar
56. position on the screen and it will remember where you placed it and automatically display it in the same position next time Things you can do from the Status Panel You can click or double click on many of the buttons or icons on the Status Panel Open the WorkPace Console icon in title bar of Status Panel Display Exercises and Stretches Take a Micropause Take a WorkPace Break Display the Daily Limit window eoecu 24 User s Guide Right click on the Status Panel to display the shortcut menu Take a WorkPace Break Do Exercises Show gt Adjust Settings Open WorkPace Console View My Risk Profile Standby b WorkPace in the System Tray The Windows System Tray is a small area on the right hand side of the Windows Task Bar at the bottom of your screen 2 29 PM 11 25 2010 9er While WorkPace is running the WorkPace program icon is displayed in the System Tray The Break Compliance and Work Intensity Indicators may also be displayed You can access WorkPace features by clicking on these icons Double click on to display the WorkPace Console e Right click on to display the WorkPace shortcut menu Select Display Status Panel to display the WorkPace Status Panel Double click on or 2 to see charts of your Break Compliance or Work Activity Alerts and Break Windows WorkPace uses a multi level warning system to remind you when Breaks are needed Keep an eye on the
57. pu er continuously for 45 00 mins You will gat a Work ace Break for 6 00 mins Enfcrcement Level Enforced but can be ignored Daily Usage Limit Ale ac ively using you cuiripuler fur 6 30 hours Fnfercement evel Fnforced but can he ignored Exercises Exerc ses per Ereak 4 Setup Wizard simple presets 16 User s Guide Setup Wizard Advanced presets If you want more control over your settings use the Advanced presets option Choose from a range of presets optimized for prevention or rehabilitation low or high enforcement Access the presets option by selecting Settings gt Run Setup Wizard and then choosing the second option Advanced presets from the WorkPace Console a Presets Select a suitable preset from the drop down list Selection Preset Detailed v Normal v Enforcement Level See Please select Micropauses ow level 2 visual Alert only After using your col Medium L insist on Mi i lowed You will get a Micro ium ow insist on Micropause only Ignore allowed Enforcement Level Medium level 1 Alert and Insist Ignore allowed Medium level 2a only 2 Ignores allowed WorkPace Break Medium level 2b only 2 Ignores allowed Insist on Daily Limit After using your coj Medium level 3a only 1 Ignore allowed on Micropause You will get a Work Enforcement Levet Medium level 3b only 1 Ignore allowed Medium High Ignore allowed only on Break Po
58. r to put all alerts and breaks temporarily on hold See Standby for more information Run Setup Wizard to adjust your Settings Look at Charts and Summaries of your Computer Use Statistics Click on the Chart button X to see charts of your computer activity and summaries of your computer use during past weeks For more information on looking at your computer use statistics using the charts see Viewing Charts and Statistics Change your Preferences Click on the Preferences panel to access options for changing the look and feel of WorkPace and the sounds used to warn of breaks For detailed information on the WorkPace Console see The WorkPace Console Work Intensity Indicator The WorkPace Work Intensity Indicator tells you how intensively you are currently using the computer You can see the Work Intensity Indicator in the Windows System Tray and on the WorkPace Status Panel The color and number change as you use the computer more Low Intensity High Intensity The higher your computer usage or work intensity the greater the likely strain on your muscles If your work intensity is quite high for example 8 or 9 this is not bad in itself it just means that it is even more important that you take breaks and micropauses regularly to prevent fatigue How is work intensity measured Work intensity is measured by looking at your keyboard and mouse activity If you are typing continuously without a pause or moving and c
59. rientation Right click on the Status Panel to open the WorkPace shortcut menu Choose Change Status Panel Orientation Change the Status Panel Color Right click on the Status Panel to open the WorkPace shortcut menu Choose Change Status Panel Color A color palette will be displayed for you to select the desired color Status Panel has disappeared Right click on the WorkPace Icon w in the System Tray to open the WorkPace shortcut menu Select Display Status Panel You can also display the Status Panel by clicking on the iz icon on the WorkPace Console toolbar GLOSSARY OF TERMS Alert Window Glossary of Terms 65 Registration Key A window displayed briefly to remind the user to take a Micropause or Break The alert changes color to indicate when the Micropause or Break is about to be enforced Break Compliance Indicator A code provided to the client once they have purchased WorkPace Must be attached to the Registration Name Registration Name An indicator on the Status Panel and in the System Tray displaying a happy or sad face telling the user how well they are adhering to their WorkPace break regime Daily Limit The name to which the software is registered The Registration Name is uniquely matched to the Registration Key Both must be provided to WorkPace to activate the software Setup Wizard Denotes the limit on time spent using the computer in one day Enforcement Level
60. rkPace for Windows from the Internet Open your browser for example Internet Explorer and type in http www wellnomics com N Select Downloads from the WorkPace menu w If you have purchased WorkPace and have your Registration Details Registration Name and Registration Key then select Download Registered Version otherwise select Download Trial Software Click on one of the links provided to begin the download When prompted select Save this File to Disk and save the download file onto your desktop When the download has finished double click on the file on your desktop called wp4setup exe N Oo U A The WorkPace Installation Wizard should now appear Follow the on screen instructions to finish installing WorkPace 8 Once the installation has completed and WorkPace is setup please save a copy of the downloaded file to a safe location for retrieval at a later date should you need to reinstall the software for any reason Note Security Firewalls in some organizations may prevent you from downloading self installing executable files like the WorkPace installation If you have problems downloading and installing WorkPace you may need the assistance of your IT personnel Upgrading to a new version You can upgrade to a new version of WorkPace by simply installing the new version over the top of the old version WorkPace will automatically copy across your old settings and pick up your existing registration deta
61. rts v Preferences Statistics Registration Help 4 Apply Micropause settings panel For advice on changing these settings see Fine Tuning Micropauses For more about micropauses and how to take them correctly see Micropauses For more about how micropauses are prompted and enforced see Alerts and Break Windows Enabled Turns micropauses on or off Interval Time using the computer before a micropause will be prompted The range of allowed values is from 30 seconds to 10 minutes This range may be further restricted by central settings restrictions applied by the IT Administrator see the T Administrator s Guide for more information Note The interval counts time using the computer not just time on the clock This means micropauses will not just appear every 5 minutes or so but their occurrence will depend on how much time you are spending on the computer Duration The duration of micropauses This is the period of time you should stop and relax your muscles when an alert appears Enforcement Level Determines how strictly WorkPace enforces micropauses If low you will see fewer alerts and be allowed to ignore micropauses if you wish If high you will see more alerts and may not be allowed to ignore the micropauses As micropauses are so important it is recommended that you use a relatively high enforcement level for them Otherwise it is too easy to get into the habit of ig
62. s Keuhnard IH Isane 28 secs sz 1 12 September 2002 Thursday 252 Ez gU Historical Statistics panel with Settings tab selected Use the arrows and slider at the bottom to select the day you want to see statistics for Each tab displays a different group of statistics The Wellnomics Breaks amp Exercises WorkPace Console 55 Usage Statistics on how you used the computer For example levels of keystrokes mouse clicks time using the mouse Breaks How many alerts WorkPace 4 2 gave you and whether you took or ignored the breaks Settings A summary of your WorkPace 4 2 settings profile used on that day This will normally be the same from one day to the next Keyboard Statistics on which keys you used the most Individual Keys Which keys have been used on the date in question Registration Registration Details Registration Details displays your current registration information Once WorkPace is registered you have purchased and entered a Registration Key this panel shows the product you are registered for the number of licenses and your maintenance expiry date Enter Registration Key After purchasing WorkPace you will receive a Registration Name and Registration Key These will be sent to you either by email or will be printed on your software license agreement The Registration Name and Key are uniquely matched with each other and must be entered together The key will be 20 characters and be of
63. s a summary of your day s activity These summaries are charted as daily values to see how your computer activity varies over time See Today s Activity for detailed minute by minute charting of your current day s activity and Historical Statistics for tables of past activity statistics 54 User s Guide 9 P t4 EUEN Ssd n 16000 15000 14000 13000 12000 11000 10000 3000 5000 7000 5000 5000 4000 3000 2000 1000 iv B Keystrokes iv B Mouse Clicks Number 08 07 2004 0844 2004 08 21 2004 gt For an overview of using charts see Viewing Charts and Statistics P P Zoom in or out Decreases or increases the time axis to display a shorter or longer period of time s Select chart type Historical Statistics WorkPace logs a summary of each day s activity You can look through this logged information in the Historical Statistics panel Usage Laptop Breaks Dutch Regulations Settings Keyboard Individual Keys Applications Workpace es Computer Usage 7 16 mins Keyboard Usage 17 secs Keystrokes 55 Mouse Usage 6 42 mins Mouse Clicks 146 Winword Computer Usage 2 46 mins Keyboard Usage 1 52 mins Keystrokes 352 Mouse Usage 50 secs Mouse Clicks 22 Bcb Computer Usage 52 secs Keyboard Usage 11 secs Keystrokes 12 Mouse Usage 25 secs Mouse Clicks 7 Explorer Computer Usage 45 secs Keyboard Usage 14 secs Keystrokes 49 Mouse Usage 37 secs Mouse Clicks 13 Workpace3debug Enmnuter isan 3B sec
64. s you can do from the WorkPace Console 23 Things you can do with Charts 37 Today s Activity 36 47 Trial Extension 50 60 Trial Extension Request Code 60 U Uninstalling WorkPace 10 Upgrading to a new version 9 User Sign Up 15 Using Wellnomics Breaks amp Exercises WorkPace 17 V Viewing Charts and Statistics 35 Visual Analogue Pain Scale 60 W Wellnomics Risk Management 60 What are daily limits for 34 What are the benefits of exercises and stretches 33 What does WorkPace do 5 What happens if ignore the micropause 28 What happens if press ignore on the daily limit window 35 What happens when a Desk Mode Break occurs 32 What happens when a WorkPace Break occurs 29 What if already take micropauses 27 What if ignore the break altogether 31 What if keep on working after a daily limit alert 35 What if keep working after a break alert appears 30 What if keep working when an alert appears e 27 What is a micropause and why is it needed 24 What is Desk Mode 31 What is the Enforcement Level 39 What should do during a WorkPace Break 31 When should do some exercises 32 When should take a break 28 When should take a Desk Mode break 32 68 User s Guide When should take a micropause 24 Windows 9 Work Intensity Indicator 23 60 WorkPace Break 41 60 WorkPace Break and
65. ses ennous enasna esaeo n SEEE Ee sE ESO KUE aiai e sesso 59 Fine Tuning Breaks 5 erede ee eter oaei eE e T a e a vod e EE E ses Ue weese 60 Fin TUNING EXErciSeS ss 635 scisccssevesersssscacesedstesescesdseeesededesdeeaeadadeddiedescesdsesssedadesdesecadededsieseseosonees 62 Fine Tunineg Daily Limit 2 0 roit erro e des dad adderen cessed gens gee beden d vendere denken eeen SEU UE 62 Fine Tuning Status Panel evs aeaee eona rer repere aee eeu rero ve rere awake des mense SEEE KENE TEET ES 63 7 Glossary of Terms 65 8 Index EE 4 User s Guide About This Guide 5 ABOUT THIS GUIDE This guide has been written for users of WorkPace 5 0 What this Guide covers e An introduction to WorkPace e Advice on getting started e Help with using WorkPace e Features of the WorkPace Console e Tips on fine tuning WorkPace Note Unless otherwise indicated the items covered in this guide refer to the Windows version of WorkPace 5 0 For more information on WorkPace see the website at http www workpace com 6 User s Guide Introduction 7 2 INTRODUCTION In This Chapter Office Ergonomics and Wellnomics Breaks amp Exercises WorkPace 7 WorkPace Features arenen narri EEEa RERET EEE EEES erve pabaees EENEREKENERRRE EERE RTA 8 Getting the Most from WorkPace eeseseessosssessessooosesssooosssssesesosesessessosssesseo 9 Further InformatiOM S m 9 Office Ergonomics and Wellnomics Bre
66. session This is particularly useful if you have WorkPace installed on two different computers and you often remote desktop from one computer to the other Enabling this option ensures that WorkPace won t think you re using two computers at once and give you two sets of exercises amp breaks at the same time Instead the copy of WorkPace running on the remote computer will remain in Standby Alert Style Allows the choice of a bouncing Box style notification or the classic Flashing Border style notification The Wellnomics Breaks amp Exercises WorkPace Console 53 Statistics Today s Activity Displays charts of your activity during the current day This information is recorded in minute by minute detail Generally this information is discarded at the end of each day with just a daily summary of your day s activity being kept for long term trend analysis see Past Activity and Historical Statistics 9 ppt Elu e k heja Ez 300 V Keystrokes jw Mouse Clicks lt Iv Chart of Today s Activity showing keystrokes and mouse clicks For an overview of using the charts see Viewing Charts and Statistics The function of each toolbar icon is explained below PP Zoom in or out Decreases or increases the time axis to display a shorter or longer period of time Select chart type Past Activity Displays charts of your activity over past weeks and months Each day WorkPace log
67. statistics on Usage Keystrokes mouse clicks and time using the computer e Breaks How many breaks were prompted taken or ignored e Settings A summary of what WorkPace settings you had on that day e Keyboard Which common keys you use the most and how much e Individual Keys Which individual keys you use and how much Using Wellnomics Breaks amp Exercises WorkPace 41 e Applications Which applications you use the most for example Word Outlook and how much time you spend using them Cc 3 Wellnomics WorkPace Console en File Settings View Preferences Statistics Registration Server Help mn m E Q Q amp AZ La View My Risk Profile Simple vi This Computer vi Settings y Usage Laptop Breaks Settings Keyboard Individual Keys Applications Computer Preferences Y Usage 5 00 hours Start Time 07 31 AM Statistics Avg Work Intensity 3 Finish Time 02 22 PM Keyboard Today s Act ec 4 ji Ro Usage 43 20 mins Keystrokes 6 553 GE Past Activity Avg Typing Speed 242 A Historical Statistics keys min Qy Recording Options Mouse i i Usage 3 40 hours Clicks 4 267 Registration Y Move Distance Kpixels 2 793 Double Clicks 377 Help yl v ACTIVE Win 7 Professional Wellnomics Ltd Days until Product License Expires 277 Things you can do with Charts These are suggestions for using some of the chart options For more detailed information o
68. stpone disabled Daily Usage Limit High Ignore and Postpone disabled Please select After actively using yuur cumpurer ur rvu nears Enforcement Level Low no alerts Exercises Exercises per Break 4 Setup Wizard Advanced presets Getting Started 17 Setup Wizard Questionnaire The Setup Wizard questionnaire asks about 20 questions to find out your work habits and any existing symptoms you have From your answers WorkPace then calculates a suitable settings profile for you In the final step a summary of your new settings is shown A setup Wizard Would you like WorkPace to enforce breaks locking the keyboard if necessary NOTE this can be annoying sometimes but is the recommended way to get the maximum benefit from WorkPace Do not enforce breaks Something in between oO Please enforce a strict break schedule Example question from Setup Wizard questionnaire L 3 Setup Wizard Questions Complete Ex Below is a summary of the settings WorkPace has chosen for you based on the answers you gave to the WorkPace Setup Wizard To adjust your settings Go back through the Setup Wizard and change your answers Look under Settings on the WorkPace Console See Fine tuning WorkPace in the online Help Press F1 Micropauses After using your computer continuously for 6 00 mins You will get a Micropause for 10 secs Enforcement Level Can
69. such as time remaining until the next Micropause or WorkPace Break for example System Tray A short pause of a few seconds to reduce muscle tension and restore blood flow to muscles A special area in the Windows Task Bar in the bottom right hand corner of the screen that displays system icons The System Tray is used to display the WorkPace program icon and the Work Intensity and Break Compliance Indicators 66 User s Guide Task Bar WorkPace Break The special bar along the bottom of the Windows screen that contains the Windows Start button icons for all currently running programs and in the right hand corner the System Tray Trial Extension A break of 5 10 minutes taken approximately every hour of computer usage during which the user should take a break from using the computer WorkPace Console Allows the user to extend their Trial Period Must be matched to a Trial Extension Request Code Trial Extension Request Code The main control center for WorkPace Provides users access to their personal WorkPace settings and allows them to view and chart computer use statistics enter registration details and access help and support information WorkPace Discomfort Report A unique code generated by WorkPace upon expiry of a trial This code can be sent toa WorkPace Reseller who will provide a unique matching Trial Extension Key that will extend the trial for a set period
70. suitable Tie Se up Wizard he ps yuu chuuse he tight seLirgs for your needs These setings will cetermin2 aow often you are prompted for breaks how long tre breaks are anc how strictly trey are enforced If you dor t like your settings you can always run the Satup Wizard agzin to adjust ther Choosc an option to get startoc amp Simple presets for first ume users cr those wantirg low disruption O Advanced prese s stricter setirgs op imised or injury recovery O Questionnaire stricter set irgs aprimised or injury recovery WorkPace will then run and you will see the Status Panel appear on the screen The WorkPace program icon together with the Break Compliance and Work Intensity Indicators will appear in the Windows System Tray You can double click on the WorkPace icon to open the WorkPace Console which provides access to your WorkPace settings and to charts of your computer activity For more information about the Status Panel and WorkPace Console see Using WorkPace 14 User s Guide Setup Wizard Unless your system administrator has chosen otherwise when you first run WorkPace the Setup Wizard will run automatically to assist you in selecting settings that are most suitable for your needs When using the Setup Wizard you can select either the simple presets advanced presets or questionnaire option The Simple presets option is the default and the recommended choice for first time users
71. t is not enough there is an increasing need to reintroduce this lost physical variety in order to maintain maximum well being and productivity WorkPace is a software tool designed to help you achieve this in a manner which fits in with your work as smoothly as possible WorkPace reintroduces physical variety into your work day by prompting you to take micropauses to relax your muscles reminding you to take regular breaks away from the computer and guiding you through exercises and stretches to re invigorate your body and mind Introducing regular breaks and variety into your work day has now been proven to both increase productivity and reduce discomfort and complaints among computer users see www workpace com doc Research on Benefits of Break Software pdf for more information Using WorkPace enables you keep working safe in the knowledge that the risks of prolonged computer use are being minimized What does WorkPace do WorkPace helps you achieve safe and healthy work habits at your computer by Educating you about muscle fatigue and recovery Alerting you to when micropauses and breaks are needed Guiding you through regular exercises and stretches designed to reduce fatigue Monitoring your exposure to and the intensity of your computer use Providing you with feedback on how you are doing WorkPace is like an intelligent office friend who keeps you healthy and productive by sitting in the background and watching your
72. t times When an event is due an alert will be displayed Note The alert does not interrupt the computer use Lunch 12 30 PM Schedule alert Event The name or description of the event for example lunch you wish to add to your schedule Either type in a name or select one from the list At Time at which you want WorkPace to remind you of this event Note If the event is time critical it may be a good idea to enter a slightly earlier time to ensure you have time to finish what you are doing and get to the event For example if you have a weekly meeting at 3 00 pm put in the event at 2 55 pm If you have an appointment in town you may want to enter 2 45 pm The Wellnomics Breaks amp Exercises WorkPace Console 51 Preferences Status Panel Status Panel Show Status Panel Show Micropause Show Break Show Daily Limit C Show Weekly Limit C Show Typing Speed C Show Desk Mode Status Panel options panel Sets options for the Status Panel You can also change some of these options by right clicking on the Status Panel and selecting Show from the shortcut menu Always in Front Status Panel will always be visible and in front of other windows Show in Panel Select which features should be displayed in the Status Panel Options Options C Blank the screen during breaks Show Break Compliance in System Tray Show Work Intensity in System Tray C Enable D
73. that if you take micropauses and perhaps some short breaks it could take for example 1 hour 20 minutes before your next break is due even if the WorkPace Break interval is set at 1 hour Generally speaking the lower your work intensity the longer it takes before the next break is due How often will get breaks With the most common WorkPace settings breaks occur after about an hour of continuous computer usage However this does not mean that you will see a break every hour If you take natural breaks WorkPace will detect these and reset its timers Most people do not see more than 1 to 2 reminders a day It is only when you are working very intensively on the computer and forgetting to take any natural breaks that WorkPace will remind you more often What happens when a WorkPace Break occurs When a WorkPace Break occurs the Exercises and Stretches window will appear and guide you through some exercises and stretches designed to relax and rejuvenate your muscles m mm Chin Tucks Aim To encourage movement of your neck and a good neck posture Starting Position Sitting up tall looking straight ahead Method Glide your chin backward to make a double chin Make sure that you keep looking straight ahead don t tip your head up or down Hold for 5 seconds 31 1 3 wp Pause Cancel WorkPace Exercises and Stretches window 34 User s Guide After the exercises are finis
74. tivities using dynamic muscle contraction this occurs automatically For example in swimming walking or cycling your arms and legs and thus your arm and leg muscles work and rest alternately In fact dynamic activities like this where the muscle is alternately tensed then relaxed actually help to pump more blood through the muscle Unfortunately for activities involving static muscle contraction or constrained posture such as using a computer regular relaxation and rest may not occur In the days of mechanical typewriters a change of posture and a break for the muscles occurred automatically when changing the paper using the return lever or pausing to white out a mistake However with modern computers these activities no longer occur and we have to artificially reintroduce them Using a computer is a low intensity activity and the breaks need only be a short pause as little as 10 seconds to adequately replenish the muscles We call these pauses micropauses Overall micropauses have been shown to be very effective at both preventing discomfort and reducing existing discomfort If you do nothing else at least take micropauses Muscle fatigue can also be lowered by reducing static muscle loading and increasing your resistance to fatigue This means having good posture a well designed ergonomically set up workstation and maintaining good muscle strength and overall fitness When should take a micropause Determining th
75. tretches have been shown to be somewhat beneficial in relaxing muscles and restoring range of movement They are therefore in line with the aim of relaxing your muscles to restore blood flow Active exercise is certainly still beneficial but the best way to do such exercise is by attending several sessions a week at your local gym Maintaining aerobic fitness and good muscle tone and strength is very important to minimizing your risk of computer related injuries The more vigorous activity you indulge in outside work time the better your body will cope with the sedentary nature of work in an office environment How should do the exercises It is very important that you do the exercises correctly following the instructions given For detailed information and hints see Exercises in the Guide to Healthy Computing 38 User s Guide How often should do the exercises and stretching Ideally you should do exercises and stretching several times a day If you spend a lot of time at the computer or have had previous pain or discomfort from computer use then do them more often perhaps every hour or so Normally WorkPace will prompt you to do some exercises whenever a WorkPace break occurs WorkPace will also prompt you to do some exercises every couple of hours or so by changing the Exercise button to red o You are also free to do some exercises any time you feel the need simply by clicking the Exercise button amp on the Status Pane
76. ty Indicator e Break Compliance Indicator Charts and statistics of your computer use To help you manage your workload better WorkPace displays statistics on your computer use These include how much time you spend on the computer how often you take breaks and how many keystrokes and mouse clicks you do You can look at charts of these statistics to see how your computer use varies during the day or across many months Lie Settings View Prececences Giatislcs Kagistration Server Jep YS roe ea Wi o Q E 2 E wus dy Rik Prid c Settings v 9 PP FF EW uuu lk Preferences v s Bl keystrokes _ Bl Meuse Clicks Statistics E 1ocaj s sativiy Ge Past Activity A Historical Statistics A necarding orsiors Registration v hoop ERREUR Help v of 07 7 0044 OTINI 3 02 2444 IAMEN ORMBIANE Support for multiple languages WorkPace supports several languages including English Dutch Spanish Portuguese Norwegian Swedish and Russian Thai French Indonesian Chinese Arabic Introduction 9 Wellnomics Risk Management Software WorkPace is fully compatible with the web server based Wellnomics Risk Management Software allowing for central storage of all statistical data safely within your own corporate firewall The Wellnomics Risk Management Software allowed authorized Health amp Safety Managers to manage schedule and view risk assessment reports on their assigned members of staff throughout the entire
77. u continue working alerts will continue to appear every 5 minutes After 2 to 3 reminders actual number is set by the Number of Alerts field in the Daily Limit settings WorkPace will either give up or insist on you stopping work by displaying the Daily Limit window What happens if press ignore on the daily limit window If you Ignore the work limits your break compliance score will be affected and the limit will be displayed as overdue workPace will try reminding you about the limit again in an hour or so In the meantime WorkPace breaks and micropauses will continue as usual and it is strongly recommended that you do take these if working extra time If you have a lot of extra work the breaks may mean you take longer to finish but it is when under greater than average stress that your body needs these breaks most Viewing Charts and Statistics WorkPace keeps logs of statistics on your computer use These statistics include e Keyboard and Mouse Usage e Keystrokes and Mouse Clicks e Work Intensity e Break Compliance You can look at charts and tables of these statistics to see how your activity changes over the day and from week to week To see these statistics open the Statistics panel in the WorkPace Console a Wellnomics WorkPace Console x File Settings View Preferences Statistics Registration Server Help A E Q Q amp GE E View My Risk Profile Settings Y 9 Pp T 3 liil Ki lid d Lt liil
78. um benefit To change the micropause length Open the WorkPace Console In the groups list on the left hand side open Settings and select Micropause Increase the Duration Click Apply For more information on micropauses see Micropauses Micropauses interrupt my work Try to take notice of the alerts and take micropauses before WorkPace interrupts you The more natural micropauses you take the less WorkPace will interrupt you Remember micropauses take less than 10 minutes in total over a whole day If you do not like the way WorkPace is interrupting you you can reduce the Enforcement Level Open the WorkPace Console In the groups list on the left hand side open Settings and select Micropause Select a lower Enforcement Level Click Apply For more information on micropauses see Micropauses Micropause sound is annoying If you find the micropause warning sound is annoying you or your co workers you can turn off the sound Open the WorkPace Console In the groups list on the left hand side open Preferences and select Options Remove the tick from the option labeled Enable Sounds Click Apply to save your changes For more information on micropauses see Micropauses Fine Tuning Breaks Remember that WorkPace takes into account any natural breaks you take Breaks occur too often It is recommended that you take significant breaks away from the computer at least once an hour If you fee
79. uses are one of the most important features of WorkPace This section explains what micropauses are why they are needed and how WorkPace reminds you to take them Information is presented in a frequently asked questions FAQ format For information how to change your Micropause settings see Micropause Settings or Fine Tuning Micropauses What is a micropause and why is it needed A micropause is a short break of 8 to 25 seconds taken after using the computer for 5 minutes or so Such a short break may seem hardly worthwhile however micropauses have been found to be the most effective breaks you can take This is because when you take small breaks often you can actually prevent the buildup of muscle fatigue rather than needing to take longer breaks to recover once you are fatigued When you are working at the computer your posture is normally static with your hands held over the keyboard or holding the mouse and your eyes fixed on the screen This posture uses the muscles in the neck shoulders arms and hands Although the level of use is not high it may be sustained for several hours and is enough to significantly reduce the blood flow to the muscles Muscles are designed to cope with this to a degree by using stored energy but as this runs out muscle fatigue results and lactic acid builds up causing the muscles to ache To prevent this your muscles should be regularly replenished by relaxing them to restore good blood flow In ac
80. usly for an hour or more Micropauses even if taken correctly still allow some muscle fatigue to build up Also while sitting still in a chair it is impossible to properly rest some muscles such as the postural muscles in the back and neck A break provides a more sustained break for both your body and mind The mind is an aspect that should not be overlooked as regular breaks or changes of activity have been shown to improve concentration and reduce error rates It is not always true that the more you work the more you achieve When should I take a break As with the micropause WorkPace will remind you when a break is needed An alert will appear on screen accompanied by a short sound Using Wellnomics Breaks amp Exercises WorkPace 33 WorkPace Break le WorkPace Break alert The alert will remain on your screen for about half a minute while WorkPace waits for you to finish working and start taking a break In your WorkPace settings the break Interval determines how long you can use the computer before a break is due This interval is normally about 1 hour Its exact value will depend upon the type of work you do and any existing discomfort you may have people with an existing injury should take breaks more often Note The time until your next WorkPace Break is measured as the time you spend actually using the computer not just the elapsed time on the clock since the last break This means
81. utch Arbo Limit Warnings Display tips on Micropause window L1 Suspend WorkPace in Windows Remote Session Alert Style Bouncing Icon vi Options panel Activate Screensaver During Breaks Automatically activates your Windows screensaver when WorkPace Break or Daily Limit windows are displayed This will protect any confidential information that may be on your screen 52 User s Guide Blank the screen during breaks This feature allows WorkPace to blank the screen when WorkPace Break Daily Limit windows are displayed This is another way to hide sensitive or confidential information displayed on the screen while the user is away Show Break Compliance in System Tray Displays the Break Compliance Indicator 39 in the Windows System Tray bottom right hand corner of the Windows task bar Show Work Intensity in System Tray Displays the Work Intensity Indicator 3 in the Windows System Tray bottom right hand corner of Windows task bar Enable Dutch Arbo Limit Warnings Enables the Dutch health and safety regulatory limit warnings Only relevant in the Netherlands For more information see Special Health and Safety Regulation Requirement Display tips on the Micropause window Enables and disables the ability to display short tips during the time that a micropause is present onscreen Suspend WorkPace in Windows Remote Session If enabled WorkPace will automatically suspend if it detects it is running in a remote desktop
82. vel The Enforcement Level for each of the WorkPace features Micropauses Breaks and Daily Limits can be changed to determine how strict WorkPace is about you taking breaks A low enforcement level means less interruption of your work but makes it easier to ignore breaks A high enforcement level means WorkPace can insist on breaks if necessary enforcing a break by temporarily locking the screen To get the best benefit a medium to high enforcement level is recommended Even on the High enforcement level you will still get plenty of warning before a break is enforced with both pop up alerts and sound The meaning of each enforcement level is explained below Micropause Comments Rest Break Rest Break Comments Enforcement Micropause Enforcement Monitor Only Low alert only Can Ignore every Low alert only Alerts stay visible on screen for Micropause Alerts stay approx 30 seconds prompting visible on screen for user to take a natural break approx 20 seconds Failure to take break results in prompting user to take a an ignore natural Micropause Failure to take the Micropause results in an ignore Medium Low Once Alert moves to the Medium Low alert Can ignore every break and alert and insist Insist Stage the user is and insist ignore postpone once per break ignore allowed locked out from all but the allowed Ignore option Can Ignore every Micropause Medium 2 ignores al
83. w to change your Desk Mode settings see Break Settings or Fine Tuning Breaks What is Desk Mode Desk Mode allows users to be reminded to take periodic breaks even when they are not using their computer For example when they are writing at their desk When the user is working at their computer WorkPace operates as normal The time at which Normal Mode is switched to Desk Mode is automatically detected by WorkPace How does Desk Mode work When Desk Mode Breaks have been enabled through the WorkPace Console WorkPace continues to function in its Normal Mode until it detects 3 minutes of idle time provided no WorkPace Break or Micropause is in progress While in Desk Mode the Desk Mode timer continues to count down to the next Desk Mode Break If the Desk Mode timer reaches zero the Desk Mode Break is activated After the Desk Mode Break is complete the Desk Mode timer is reset If you start using your computer while in Desk Mode WorkPace will switch back to its Normal Mode automatically pausing the Desk Mode timer at its current value The next time that Desk Mode is used the timer will continue to count down from that point onwards 36 User s Guide Taking a Normal Mode WorkPace Break will also reset the Desk Mode timer back to its maximum value When should I take a Desk Mode break As with micropauses and breaks WorkPace will remind you when a Desk Mode break is needed An alert will appear on screen accompan
84. why is it needed 28 WorkPace Breaks 28 WorkPace Console 22 60 WorkPace Discomfort Report 60 WorkPace Features 5 WorkPace in the System Tray 20 WorkPace Program Icon 60
85. work habits You can relax in the knowledge that WorkPace is looking after you helping you to minimize the risks and maximize your productivity at your computer Let s take a look at how WorkPace monitors your computer activities and how it knows when to prompt you into taking a break 8 User s Guide WorkPace Features WorkPace has many features Setup Wizard creates a customized profile tailored to your needs After completing a questionnaire on your computer use and any pre existing complaints the Setup Wizard creates a customized breaks and exercise profile adapted to your needs Reminds you to take both short and long breaks WorkPace provides reminders to take both short relaxation breaks called micropauses and longer breaks away from the computer to introduce physical task variety and allow muscle recovery Exercises and stretches WorkPace guides you regularly through a range of exercises and stretches specifically designed for computer users Continuous on screen feedback on break times work intensity and break quality The unique WorkPace Status Panel provides you with a continuous readout of your work intensity and your break compliance Timers show when the next break is due Continuous feedback on your working habits is now provided with the Work Intensity and Break Compliance Indicator See at a glance how intensively you have been using the computer and how well you have taken needed breaks 2 Work Intensi
86. xercises Exercises per Break Setup Wizard presets If you are not completely happy with the settings profile created by the Setup Wizard questionnaire you can control your settings in more detail by using the Setup Wizard Presets The presets allow you to choose different options and immediately see the effect on your settings profile To run the Setup Wizard 1 Open the WorkPace Console 2 Either click on wizard icon or choose Run Setup Wizard from the Settings menu If you want to fine tune a specific feature of WorkPace then see the relevant section below Fine Tuning Micropauses Micropauses are the most important and efficient breaks you can take It is advised you do not deviate too much from the recommended setup parameters Micropauses occur too often You can make micropauses occur less often by increasing the micropause interval Open the WorkPace Console In the groups list on the left hand side open the Settings group and select Micropause Increase the Interval Click Apply Note Experts recommend that micropauses be taken every 5 to 6 minutes or so Although this may seem irritating at first you should persevere Micropauses are the most important of all breaks After several weeks taking micropauses should feel far more natural For more information on micropauses see Micropauses 60 User s Guide Micropauses are too long Micropauses should be at least 8 seconds to provide maxim
87. y to vary your work as much as you can and where possible alternate between computer and non computer based tasks for example reading filing Remember to drop your hands relax your muscles and look away from your computer screen during micropauses otherwise they will not be as effective Further Information WorkPace news updates and new versions are available from the WorkPace website http www workpace com For support options and answers to frequently asked questions see Support under the WorkPace Help menu Right click the WorkPace icon B in the Windows System Tray or open the WorkPace Console and look under Help First line telephone support is available from WorkPace Resellers in a number of regions For larger clients on site assistance with training and implementation can be arranged with official WorkPace Resellers or directly with Wellnomics Ltd Other resources This document is the User s Guide and is designed primarily for the WorkPace end user It explains the WorkPace user interface and focuses on the visible features of WorkPace Other guides are available with information on the Wellnomics Risk Management Software and general advice on computer ergonomics 10 User s Guide Administrator s Guide A technical reference resource covering installation and customization options it provides instructions on customizing WorkPace to an organization s requirements Wellnomics Risk Management So

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