This document provides guidelines on occupational safety and health for office workers. It discusses maintaining a healthy office environment through proper lighting, temperature, air quality, and cleanliness. It also covers safety issues like slips, trips, falls and manual handling as well as workstation ergonomics. The document emphasizes taking regular rest breaks to prevent fatigue and strain, and includes exercises to do on breaks.

1. OCCUPATIONAL SAFETY &
HEALTH IN THE OFFICE
Karyn Thng
OffGamers Sdn Bhd

2. Table of Content
• INTRODUCTION
• OFFICE ENVIRONMENT & HEALTH
• SAFETY IN THE OFFICE
• WORKSTATION & EQUIPMENT
• REST BREAKS & EXERCISE
• FREQUENTLY ASKED QUESTIONS
OffGamers Occupational Safety & Health In The Office

3. INTRODUCTION
This guide outlines the company's standards for
Occupational Safety & health for workers in the office.
The purpose of this guide is to provide practical advise
on how potential office hazards can be controlled in
order to prevent accidents and work-related diseases.
We recognize that a comfortable working environment
minimizes stress & exhaustion level as the office is where
most of us spend long hours at. We believe that in creating a
comfortable and conducive environment, it enables you to
put your abilities to use more effectively & efficiently.
OffGamers Occupational Safety & Health In The Office

4. OFFICE ENVIRONMENT & HEALTH
The office environment is a combination of:
• Lighting
• Temperature
• Humidity
• Air quality
• Decoration
healthy & comfortable
The office can be a place
to work if the correct combination of these
element is maintained.
OffGamers Occupational Safety & Health In The Office

5. Of f i c e
E n v i r o n me n t &
He a l t h
Lighting
Lighting are periodically checked to
ensure that they are always in
working condition and replaced with
3 working days if damaged.
OffGamers Occupational Safety & Health In The Office

6. Of f i c e
E n v i r o n me n t &
Temperature a l Humidity
He & t h
Temperature & Humidity is controlled
by the air-conditioning system.
Maintenance is schedule for different
work areas to ensure that they are in
good functional state.
OffGamers Occupational Safety & Health In The Office

7. Of f i c e
E n v i r o n me n t &
Air quality He a l t h
Air Quality is maintained by the use of
Air-filtration system strategically placed on
most working floors.
Preventive measures taken serves to
minimize the possibility of ill-health effects
due to the office environment (e.g.
headache, lethargy, eye, nose, throat
problems, stress, etc).
OffGamers Occupational Safety & Health In The Office

8. Of f i c e
E n v i r o n me n t &
Decorations He a l t h
Decorations of your work station is
encouraged to provide a comfortable space
to work at.
OffGamers Occupational Safety & Health In The Office

9. Of f i c e
E n v i r o n me n t &
CLEANLINESS He a l t h
Cleanliness is maintained through the
collective efforts of staffs working together, and
the engagement of cleaning services on a daily
basis (except on weekends).
OffGamers Occupational Safety & Health In The Office

10. Of f i c e
E n v i r o n me n t &
H e a l SMOKING
t h
Smoking contaminates the air and in
recognition that tobacco smoke may
create adverse health effects to non-
smokers. Smoking is strictly prohibited
within the office and all smokers are to
utilize a pre-assigned smoking area while
doing so.
OffGamers Occupational Safety & Health In The Office

11. SAFETY IN THE OFFICE
Office accidents
Most office accidents result from slip, trip & fall, lifting
objects, punctures or cuts and being caught in or
between things.
Slips are mostly caused by
slippery floors, uncleaned
spillages or gripless shoes.
Trips occur over objects lying on
the ground or jutting out into
aisles or ecaise of poorly
maintained floor surfaces. Falls
can be from ladders or sanding
on chairs to reach an object.
OffGamers Occupational Safety & Health In The Office

12. Sa f e t y i n
t h e Of f i c e
Most of these accidents can be avoided by simple planning
and good housekeeping.
 Traffic ways & aisles should be well
lit, and be kept clear of
material, equipment, rubbish and electric
leads
OffGamers Occupational Safety & Health In The Office

13. Sa f e t y i n
t h e Of f i c e
 Floor should be level and the use of
mats discouraged. Spilled liquids and
anything else dropped on the floor
should be immediately picked up or
cleaned.
OffGamers Occupational Safety & Health In The Office

14. Sa f e t y i n
t h e Of f i c e
 Free standing fittings should be completely stable or
secured to the wall or floor. Filing cabinets should be
placed so that they do not open in to the aisles and
should never be left with cabinets drawers open. For
stability load cabinets starting from the bottom and do
not open more than one drawer at a time
OffGamers Occupational Safety & Health In The Office

15. Sa f e t y i n
t h e Of f i c e
 Office machine and equipment should
be kept in good working order.
Equipment using hand-fed process suck
as electrical staplers and paper
guillotines should be guarded and staff
trained in their proper use.
OffGamers Occupational Safety & Health In The Office

16. Sa f e t y i n
t h e Of f i c e
 Many pieces of equipment using
electrical can mean trailing cables,
overloaded circuits, broken plugs and
sockets. Ensure that these dangers are
seen to by qualified personnel.
OffGamers Occupational Safety & Health In The Office

17. Sa f e t y i n
t h e Of f i c e
Manual Handling
Manual handling is a term used to describe
everyday type activities such as carrying,
stacking, pushing, rolling, sliding, lifting or
lowering loads.
A common office hazard is the
manual movement of loads
leading to back injuries and
pain in hand, wrist and neck.
Learning to lift and handle
heavy object using the right
technique is crucial in the
prevention of injury caused
through manual handling.
OffGamers Occupational Safety & Health In The Office

18. Sa f e t y i n
Emergency t h e Of f i c e
The type of emergencies that could occur in the office
include fires, gas leaks, etc.
In case of fire and other disaster that requires
evacuation, all staffs are required to know and be familiar
with the use of the Emergency Exits located on every
working floor.
An emergency key is attached to the side of every
emergency exit door to enable you to open it. It is also
usable on every lock on every floor's emergency door.
The designated evacuation ground is at the parking area in
front of the building.
OffGamers Occupational Safety & Health In The Office

19. Sa f e t y i n
t h e Of f i c e
It is advisable to turn off all electrical
appliances, including the PC,
refrigerator, microwave oven and/or
the power box, without compromising
one's safety.
OffGamers Occupational Safety & Health In The Office

20. Sa f e t y i n
External Threats t h e Of f i c e
All door access are granted through either by way of the
access card or manually keying a guest in from the PABX
phone system. An alarm system and CCTV are also installed
to ensure and maximize safety from threats like robbery,
break-ins, hold-ups, etc.
The responsibility to ensure
that an access card is not
being used by another party
and to report the loss of such
cards immediately to have the
access revoked from is crucial
to the overall effectiveness of
this preventive measure.
OffGamers Occupational Safety & Health In The Office

21. WORKSTATION & EQUIPMENT
Pe r s ona l C o mp u t e r a n d Ke y b o a r d
Most office workers spend many hours using a variety of keyboard
equipment. Keyboard equipment that is properly selected, coordinated ad
adjusted will help prevent a range of injuries caused by overuse, poor
posture and poor lighting.
OffGamers Occupational Safety & Health In The Office

22. Wo r k s t a t i o n &
Checklist for Keyboard users E q u i p me n t
Work • Adjust the height of the work surface and/or the chair
so that the work surface is approximately at finger
surface light length below the height of the elbow when seated
• Adjust the seat tilt so that you are comfortable when
using the keyboard.
• Usually this will be close to horizontal but tilted
Chair slightly forward. If this places an uncomfortable strain
on the leg muscle or if the feet do not reach the floor
then a footrest should be used.
• Adjust the back rest so that it supports the lower back
when you are sitting upright
• Place the keyboard in a position that allows the
Keyboard forearms to be close to horizontal and the wrist to be
straight. This is, with the hand in line with the forearm.
placement • If this causes the elbows to be held far out from the
side of the body, recheck the work surface height.
OffGamers Occupational Safety & Health In The Office

23. Wo r k s t a t i o n &
Checklist for Keyboard users E q u i p me n t
• Set the eye to screen distance at the distance that
permits you to most easily focus on the screen.
Screen Usually this will be within arms length.
• Set the height of the monitor so that the top of the
placement screen is below eye level and the bottom of the screen
can be read without the marked inclination of the
head. Usually this means that the center of the screen
will need to be ear shoulder height.
Desktop • Place all controls and tasks materials within
comfortable reach of both hands so that there is no
layout unnecessary twisting of any part of the body
Document • Place this close to the monitor screen in the position
holder that causes the least twisting or inclination of the head.
OffGamers Occupational Safety & Health In The Office

24. Wo r k s t a t i o n &
Checklist for Keyboard users E q u i p me n t
• Change posture at frequent intervals to minimize
Posture and fatigue. Avoid awkward posture at the extremes of the
joint range, especially the wrists.
movement • Take frequent short rests rather than infrequent long
rests.
Recommended dimensions for viewing distance for work:
Minimum 350 mm
maximum 750 mm
Height of Display 10 – 40 below eye level
OffGamers Occupational Safety & Health In The Office

25. Rest Breaks and exercise
• The key to preventing
overuse injuries is to
break repetitive work
with non-repetitive task
or exercise and/or rest
breaks.
• Employees need to
move around and
reduce the effects of
fatigue by doing
different tasks.
• However, rest breaks
should be taken if the
job requires a
sustained period of
repetitive or static
activity because task OffGamers Occupational Safety & Health In The Office

26. Re s t Br e a k s
a n d Ex e r c i s e
Eye Strain
Working with VDU's can produce tired and sore eyes and eye strain.
To reduce strain take short rests and look into the middle distance or if
necessary, close the eye and cover them with the hands without pressing
and breathe deeply eight or nine times.
OffGamers Occupational Safety & Health In The Office

27. Re s t Br e a k s
a n d Ex e r c i s e
Muscle Care and Preparation
The following exercise should be done before commencing work or after lunch breaks.
It is important to:
• Never stretch to the point where pain is experienced
• Refrain from doing these exercises if you have a medical condition that could
be made worse by stretching.
The benefits of these exercises is best
achieved by a gentle stretching action over
at least 30 seconds
OffGamers Occupational Safety & Health In The Office

28. Re s t Br e a k s
a n d Ex e r c i s e
Muscle Care and Preparation
• Bending your wrists and fingers with your other hands, bending your elbow
slightly at the same time, until you feel the stretch over the back of your
forearm. Hold the position for 30 seconds
OffGamers Occupational Safety & Health In The Office

29. Re s t Br e a k s
a n d Ex e r c i s e
Muscle Care and Preparation
• Stretch your arm out in the front of you with your elbow straight, palm facing
away from you (fingers pointing up or down). Then with your other hand pull
your fingers backwards until you feel the stretch over the front of your
forearm. Hold the position for 30 seconds.
OffGamers Occupational Safety & Health In The Office

30. Re s t Br e a k s
a n d Ex e r c i s e
Muscle Care and Preparation
• Tuck your chin down into your chest and gently turn your head from side to
side, keeping your chin on your chest. Do this ten times
OffGamers Occupational Safety & Health In The Office

31. Re s t Br e a k s
a n d Ex e r c i s e
Muscle Care and Preparation
• Turn your head slowly from side to side ten times.
OffGamers Occupational Safety & Health In The Office

32. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Tall Stretch:
Interlock fingers, palm up. Stretch arms above the head until they are
straight. Do not arch back.
OffGamers Occupational Safety & Health In The Office

33. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Toe-in, toe-out:
Place feet shoulder-width apart, heels on the floor. Swing toes in, then
out.
OffGamers Occupational Safety & Health In The Office

34. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Shoulder roll:
Roll the shoulders – raise them pull them back, then drop them and relax.
Repeat in the opposite direction.
OffGamers Occupational Safety & Health In The Office

35. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Side Stretch:
Drop left shoulder, reaching left hand towards the floor. Return to starting
position. Repeat on the right side.
OffGamers Occupational Safety & Health In The Office

36. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Back curl:
Grasp shin, lift leg off the floor. Bend forward curling the back, with nose
towards the knee. Note: This exercise should be avoided in pre or post
natal conditions.
OffGamers Occupational Safety & Health In The Office

37. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Ankle flex:
Hold one foot off the floor, leg straight. Flex ankle (pointing toe up) and
extend (pointing toe towards the floor). Repeat with other leg.
OffGamers Occupational Safety & Health In The Office

38. Re s t Br e a k s
a n d Ex e r c i s e
Exercises For Rest Breaks
Leg lift:
Sit forward on the chair and place feet on the floor. With a straight leg, lift
one foot a few centimetres off the floor. Hold for a second and then return
it to the floor. Repeat with other leg.
OffGamers Occupational Safety & Health In The Office

39. QUESTIONS?

40. THANK YOU