Standing Desks - Are They Really Worth the Hype?

"Sitting is the new way to smoke." If you work in an office, you've probably heard it a few times in recent years. You've probably also heard that best standing desk is the newest and most effective way to combat long hours of sitting at work - but are they just clever, fear-based marketing, or are they actually good for you?

Numerous studies have shown that sedentary behaviors (staying in the same position for long periods of time), such as desk-based work or TV time, can cause you to develop cardiovascular disease, type 2 diabetes, cancer, metabolic disease , mental health disorders, and musculoskeletal disorders (such as low back or neck pain). It's also consistently shown that this association matters regardless of a person's level of physical activity -- meaning sitting for most of the day can be bad for your body, even if you're meeting your daily requirements for vigorous exercise. healthy. So, standing at a sit stand desk seems like a pretty logical solution, right?

The problem with sitting instead of standing is that standing is still a sedentary behavior—in fact, one study found that standing burns only 88 calories for an hour, compared to 80 calories for an hour of sitting and an hour of walking. Burn 210 calories. Therefore, the association between standing and poor health outcomes is as important as sitting. Standing is a slightly more ideal position because there is less forward flexion through the waist and hips than sitting, but it also leads to increased fatigue and more load on the knees, ankles, and feet. This means that, overall, standing for long periods of time is no better for you than sitting for long periods of time. It also means that the assumption that height adjustable desk is good for your health because they reduce sitting time is false.

A 2018 systematic review of all existing studies that reduce sitting time at work found that while sit-stand desks generally do reduce sitting time, few studies show that they improve health. Further research is needed before any conclusive conclusions can be drawn about the effects of sitting at a electric standing desk on improving your well-being.

From a physical therapist's perspective, the potential benefit of a sit-stand desk is not standing, but moving! It has been consistently shown that even low levels of walking are associated with lower mortality, and we know that general exercise helps distribute the load evenly around the body, improves joint health by preventing stiffness, and increases blood flow through muscle contraction and relaxation. Pumping around the body. So, if standing computer desk means you spend more time transitioning between sitting and standing, or if more standing time increases the amount of time you walk around the office, they may be useful in preventing pain and injury. Great benefits (and possibly broader health risks).

If you don't have time for standing activities, consider an ergonomic office chair. Most of us are sitting in a sitting position, leaning forward, and our bodies will unconsciously approach computers or books. This action puts a lot of pressure on your body, and in severe cases, your neck will creak. Sitting forward for a long time, looking down at the phone, and hunched over are the three major killers of our lumbar spine health! Only by improving your sitting posture can you fundamentally eliminate shoulder and neck pain. In addition to borrowing a comfortable chair such as an ergonomic chair, you can also remind yourself to correct your sitting posture. Remember to sit up straight!

So the moral of the story is - get moving! The jury is still out on whether a small standing desk has a significant advantage over a regular sit-stand desk, but regardless of your workstation setup, it’s important to move regularly to rest and avoid sedentary behaviors (even if you exercise outdoors a lot) at work ). 

11 tips from a physical therapist to keep you healthy

In addition to musculoskeletal problems that can lead to neck, shoulder, and lower back pain, sedentary behaviors are also associated with an increased risk of type 2 diabetes, heart disease, obesity, and certain types of cancer.

"Incorporating exercise into your workday can be a huge step toward improving health and productivity," said Dave Hall, chair of the APA's Occupational Health Group. Some of Dave's tips for staying active in the workplace include:

1.The simple act of standing up and stretching for five seconds every half hour can make a huge difference.

2.Stand on the phone. In fact, use the phone as a trigger to stand and talk.

3.Drink lots of water. Better hydration means more frequent trips to the bathroom, as well as a need to refill your water glass (ie, lots of short walks).

4.Establish a coffee/tea break habit in your day, such as coffee at 10am and tea at 3pm. The body loves routines, and you'll crave those breaks after a while, which means they'll in turn become an integral part of your workday.

5.Walk over and talk to colleagues instead of emailing.

6.Form a group for some general exercises; from a yoga class to a brisk 15-minute walk. Something is better than nothing, especially when you're just starting out.

7.Move litter boxes and printers out of the workstation area so you can reach them when needed.

8.Make your meeting stand or walk. Some organizations object to the idea of ​​walking meetings because they require whiteboards or audio-visual aids. However, there are some aspects of the meeting where walking and changing environments can be helpful—and possibly even more beneficial. If you need to take a note, assign it to someone with a small mobile device or tablet that's easy to carry around, meaning it only takes a few minutes without having to pin anyone down in the field.

9.Walk to and from get off work or train/bus station, or park further afield.

10.Participate in team-building activities such as obstacle courses or the Daily Steps challenge.

11.If you're an employer, create a standing desk with drawer office. Activity-based workspaces promote workplace versatility, mobility, and collaboration. For example, they might include meeting rooms where people stand, more collaborative meeting areas, flexible workstations that allow for more standing and movement.

The correct way to stand

Experts say the best way to use a l-shaped standing desk is to stand for a while, sit down, and then stand up again. Do this multiple times throughout the day. First, stand for only 30 minutes at a time, a few times a day. Add an hour, then add 2 or more hours as you feel comfortable.

Move the standing desk so your body is properly aligned. When you stand, your head, neck and spine should be in a straight line. When your wrists are flat on the table, your elbows should form a 90-degree angle. Place the computer monitor at eye level.

Wear comfortable heelless or low-heeled shoes. Stand on a mat for more support.

Every 30 minutes or so, walk away from your desk. Head to a colleague's desk or relax with a drink by the fountain. Even if you stand more, don't forget to get at least 30 minutes of moderate-intensity exercise 5 days a week.

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