According to a recent study by the International Labor Organization, Thailand ranks third among countries where people are working excessively long hours—a whopping 46.7 percent of Thais work more than 48 hours per week. Which means that many of us are spending more time at the office than in our own homes. Strangely, while we would never tolerate bad furniture, poor lighting, noise, dirty air conditioners or germ-ridden kitchens in our own homes, we accept such conditions in the workplace—or at least feel powerless to do something about them.

Just going to the office can be hazardous to your health. For your own good, join us on a quick tour of workplace dangers. Taking charge of your own well-being could save you a world of problems, and—bosses take note—increase your productivity, too.

Sick Building Syndrome

If you think your boss (or booze) will be the death of you, think again. Your own office could be making you sick, less productive and possibly even place your life in danger. According to Dr. Soisuda Kesornthong of the Bureau of Occupational and Environmental Health Diseases at the Ministry of Public Health, poor air quality resulting from the improper ventilation of printers, photocopiers and fax machines is the single largest cause of illness among white-collar workers. In 1984, a report by the World Health Organization indicated that in up to 30 percent of new and remodeled buildings around the globe the indoor air quality was bad enough to encourage illness.

Sick Building Syndrome (SBS) can cause a variety of symptoms including headache, irritation of the eyes, nose or throat, dry or itchy skin, dizziness, nausea and fatigue. All are fairly common symptoms of other illnesses, but if you find that these symptoms subside soon after you leave your office, SBS may be at fault.

Unfortunately, Thailand does not enforce standards for indoor air quality. Jirot Na Nakorn, Business Manager at SGS (Thailand), an environmental services company, tells us indoor air quality is nonetheless a major concern, and SGS regularly monitors temperature and levels of dust, bacteria,and other dangerous compounds in the air.

There is no plan currently in the works for Thailand to monitor or enforce standards of air quality in office environments, though such standards do exist in chemical plants and other industries, says Malee Pongsopon, Public Health Officer for Research and Development at the Ministry of Public Health. If a study shows that there is a significant danger of indoor air pollution in a certain area, the Ministry will release the information, but it has no power to force compliance.

Airy Alternatives

Dirty or poorly maintained air conditioning systems are a major source of problems with indoor air quality. If you notice black dust accumulating on your desktop, it could mean that the ducts or filters are dirty. If you get frequent headaches, there could be too much carbon dioxide in the air. Take a peek at the air conditioning vents themselves. If they are obviously dirty, it’s time to have them cleaned—and most likely the filters, as well. Air circulation and air quality should be checked at least twice a year.

Sick co-workers and killer appliances are a drag. If you can’t afford an industrial air purifier, go for plants. They’ll not only spruce up your working area, they can help purify the air that you breathe. A study by Dr. B.C. Wolverton of the Stennis Space Center revealed that normal house plants like ivy can neutralize harmful airborne chemicals like benzene and trichloroethylene (TCE.)

Aromatherapy can alleviate symptoms, lift your mood, and relieve psychological stress. Sprinkling your office with lavender essential oil can help to reduce computererrors by at least 25 percent.

Sit Up Straight and Take Notice! Ergonomics 101

If airborne particles aren’t enough to scare you off of the job, we’re here to tell you that the litany of dangers is longer than you know. Millions of white-collar workers are sidelined from their jobs every year due to what essentially amounts to bad posture.

But it’s not your mommy’s fault for not making you sit up straight—the real villain is bad ergonomics.Ergonomics is the science of posture and equipment design intended to maximize worker productivity while minimizing discomfort. Your posture, the location of your computer and the positioning of your chair can either work for you or against you. For instance, a monitor that is placed too high can contribute to fatigue in the neck and shoulders. An improperly placed keyboard can injure muscles and tendons and result in crippling carpal tunnel syndrome (a condition caused when nerves in your hands and wrists are compressed causing permanent stiffiness or pain).

Posture and placement are everything

Your computer monitor should be should be positioned at least 30 centimeters from the eyes with the top of the computer screen 5-8 cms above your eye level while seated. Your keyboard should be placed 3-5 centimeters higher than elbow level with your arms at a 90-degree angle. Your feet should rest flat on the floor.

Your antiquated office chair may be more than just a pain in the ass. (You should go for an adjustable chair, which can be adjusted to your individual comfort and height.) Many people simply sit for too long without stretching says Asst. Prof. Wattana Jalayondeja, MD, from the Physical Therapy Clinic at Mahidol University agrees, “You should not sit in the same position longer than two hours. You need to move, stand up or change your pose,” he explains (see “Workplace Workouts”). Kulthida Pipuannok, a physical therapist at Sirindhorn National Medical Rehabilitation Center, agrees that staying frozen in the same posture for long periods can cause strain in the muscles of the shoulder, neck and back. She recommends yoga as one method of relieving pain but recommends a visit to the doctor first.

Shining light on the problem

Poor lighting in office environments is a major cause of eyestrain and other eye irritation that can affect your ability to work productively. Use low glare lighting. (A typical flourescent bulb is fine. Or use at least a 36-watt bulb or 240-300 lux.) Position it above your head at least 2.4 meters from the ground, says Suwitcha Tiyathanawiwat, a freelance interior designer. Otherwise, place an adjustable lamp at the corner of your desk to light your documents without creating a reflection on your computer screen.Outdoor light can also be harmful to our eyes, so use blinds or drapes to minimize the glare on your screen, while maximizing the ambient natural light in the rest of your work area. Natural light increases productivity and reduces fatigue and stress.

Electromagenetic Fields—Oh My!

Invisible particles in the air and cheap office furniture aren’t your only worry. Radiation from electromagnetic fields emitted by microwaves, computer monitors, cell phones, fluorescent lights and other electrical appliances have been found to be dangerous to your health, says Jirot from SGS. If you work for extensive periods within electromagnetic frequency zones, these energies create a constant source of stress (altering body polarity), which can lead to fatigue, frustration, tension and illness. Signs of exposure may include drowsiness, chronic aches and pains, sleep disorders, irritability, low energy and general malaise and may lead to more serious health problems, like cancer.

Know your rights

Is your desk too low? Is your chair slowly crippling you? What if you believe the air in your office is making you sick? Complaints about workplace health often fall on deaf ears. The Lawyers Council of Thailand (02-629-1430) suggests that you first send an official complaint letter to your employer explaining the problem. If your complaint is refused or ignored, you can then explore the possibility of taking legal action. These types of lawsuits usually end up being settled outside of court.

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The Germiest Jobs

A microbiologist ranks occupations from most to least bacteria-laden

1. Teacher

2. Accountant

3. Banker

4. Radio DJ

5. Doctor

6. Television producer

7. Consultant

8. Publicist

9. Lawyer

Source: University of Arizona microbiologist, Charles P. Gerba, www.cals.arizona.edu/media/archives/6.html

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Where to Get a Good Chair

ACCESS. This high-end furniture shop will give you the ergonomic info you need to make a good decision. A list of ergonomic chairs is available on their website. Prices start at B6,000 depending on design and materials. 5/F Central World Plaza, Ratchadamri Rd., 02-255-6450. Open daily 10:30am-7:30pm. www.accessoffice.com.au

PS FURNITURE INTERNATIONAL. This furniture factory can custom-make chairs to your specifications. Prices start at B1,000. 51 Moo 5, Bangkruai-Sainoi Rd., Bangsrithong, Nonthaburi, 02-886-3356. Open Mon-Sat 9am-5:30pm.

ROCKWORTH. Sells locally made and imported office furniture. Prices from B3,800-18,000. 5/F Central World Plaza, Ratchadamri Rd., 02-255-6331. Open daily 10:30am-7:30pm. www.rockworth.com

MODERNFORM. Thai, imported and custom-made furniture. Prices start at B5,000. Modernform Tower, 699 Srinakarin Rd., Suan Luang. 02-722-8100-12. Open Mon-Fri 8:30am-7pm, Sat-Sun 10am-7pm. www.modernform.co.th—Jittrarat Likhitkiatikul

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What’s For Lunch, Lard-Ass?

A few lunchtime tips for those with sedentary office jobs• Go for somtam over noodles or fried rice—or skip carbs completely.

• Opt for brown rice. Some say it’s not as tasty, but the extra fiber will help your digestion.

• Better yet, skip rice altogether. Stick to protein and veggies—and don’t snack at your desk.

• Make your own healthy food and bring it with you to work. Otherwise you are at the mercy of convenience foods.

• Can’t resist those greasy western fast food chains? Cure your appetite with the documentary Fast Food Nation. We guarantee you’ll steer clear of the golden arches (for at least a week.)

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Workplace Workouts

• Neck stretches. Touch your chin to your chest. Hold for a few seconds. Repeat until you feel the muscles relax.

• Arm stretches. Put your hands in the air. Reach for the sky, stretching as far as you can. Release, repeat.

• Leg stretches. Sit down on the floor and straighten your legs out. Try to touch your toes with your fingers.

• Side twists. Stand straight up with your knees slightly bent and your feet at shoulder width. Rotate your torso to the right, pause, then back to center. Do the same to the left. (If you want to cheer up your co-workers, sing the children’s song “Papaya, Banana and Orange.”)

• Knee bends. Stand with your legs slightly wider than your shoulders. Look straight ahead, with your arms extended in front of you. Slowly bend at the knees until your butt is almost touching the floor. Pause, then, with your back still straight, push back up to your original position.

• Leg raises. Sit on a chair. Keeping your legs straight, raise them until they are parallel to the floor. Keep them in that position as long as you can. Extra credit: Flex your ankles at the same time. —Jittrarat Likhitkiatikul

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Corporate Culture Matters

Ready to go on strike?

At Google headquarters in Northern California, employees are lavished with 5-star onsite amenities including 11 free gourmet cafes, a gym with exercise classes, child care, a massage center, saunas, a dry cleaner, laundry facilities, a hair dresser, and five onsite doctors offering on-the-house employee check-ups. We won’t even delve into Google’s holiday parties and company sponsored ski trips…it’s too depressing.

My neck…my back…

Still sitting in an office chair manufactured in 1974? Convince your boss to spring for Bill Stumpf and Don Chadwick’s ergonomic wonder chair, the Aeron. You might stay at work forever! Available at CHM Systems in The Promenade Design Center starting at 45,000B.

Happy Hour…in the office?

There’s nothing wrong with a little boozing in the office, at least that’s the philosophy of one Fortune 500 logistics company in Chicago, Illinois. Every Friday at 4pm employees go on a “beer run,” and for the next hour brews are tipped back and stress is released. Suggest that one at your next staff meeting.

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Tips For a Healthier Life and Better Workplace Environment

• Drink like a fish (water, that is)

• Clean your workspace/cube/rat hole

• Wash your hands regularly

• Get adequate lighting

• Rest your eyes

• Eat well

• Get plenty of sleep

• Avoid sick coworkers—they should stay at home!

• Holidays are a must

• Communicate, but don’t gossip

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bkasks: “What is the most unhealthy thing in the workplace?”

Fonthip Pornmimol, 24, event organizer

Supamas Jiraporkasemsuk, 26, marketing executive

Sujaya Kukasemkit, 31, interior designer

Athi Srikamon, 29, senior project consultant

Somkiet Saengnapakas, 29, art director

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bkasks: “Apart from your actual job, what office activities do you enjoy most?”

Pimgaew Sitabhahul, 23, cabin crew

Sharing food with my colleagues while trading stories about the great experiences we have had withvarious passengers.

Permsap Kamchan, 33, producer

Thinking of ways to kiss the boss’s ass.

Tida Khetsanti, 25, secretary

Flirting with the hunky guys I work with.

Sirikul Venakul, 30, sales manager

Playing video games.