How Long Should You Stand at a Standing Desk
For years, we’ve been hearing about the increase in sitting time in the workplace and the health problems that come with it. But how long should you stand at work?
Sitting vs standing at work
Most conversations about sitting and standing at work come from employees with desk jobs noticing how much of their day they sit. However, studies of standing workers, such as production line workers and bank tellers, also show that there are some dangers to standing for long periods of time.
The truth is, either one is beneficial.
Effect of sitting
The problem with sitting is not sitting itself. That's how long we sat. How much did we sit. And the way we sit.The problem with sitting is not sitting itself. That's how long we sat. How much did we sit. And the way we sit.
Problems associated with prolonged sitting time are compounded by a lack of exercise, which can lead to a range of problems:
- The large muscles in the legs become weak, making them susceptible to strains and strains.
- The flexors of the hip shorten, causing hip problems.
- Varicose veins can cause blood clots or discomfort.
- Poor posture and hunched posture can exacerbate lower back problems and eventually damage the soft tissue and discs.
best ergonomic office chair and attention to posture can help mitigate these effects, but the effects of prolonged sitting time are often cumulative.
Effects of standing
The evidence clearly shows that standing with standing desk for too long can also pose some health risks. Prolonged standing is defined as standing for more than 8 hours a day without a lot of exercise and movement. Jobs that require you to stand all day are often associated with low back pain, leg muscle and tendon problems, and chronic venous insufficiency. Standing in one position for even just a few hours can cause discomfort and shorten reaction times, according to a small study published in the journal Ergonomics.
However, for jobs that traditionally require a lot of sitting, there are many benefits to small standing desk from time to time. Even a minute or two of standing rest can bring some significant benefits:
- Make the heart beat faster and the lungs completely full
- Improve blood circulation
- Allows some movement of leg muscles and joints
- Release back pressure
- Give your eyes a break away from the monitor
So how long should you stand on your feet at work?
Since everyone's physiological functions are different, the correct sit-to-stand ratio also varies from person to person. Many ergonomic experts recommend standing for about 5-15 minutes per hour when using a standing desk with drawers, although research is still ongoing. A study in the British Journal of Sports Medicine recommends at least 2 hours of exercise, standing and sitting breaks ideally during an 8-hour work day. Standing, walking, and moving for half an hour during an eight-hour work day may increase benefits.
Remember, standing time also includes other movement during the day—going to get coffee or lunch, a walk around the office or house, a short stretching break. All of these also count as standing. A sit standing desk can make it easier for you to achieve your overall goals.
The bigger question might be: How often should you use a standing desk? Since changing positions frequently works best, experts recommend alternating between sitting and standing every 30 minutes or so.
Find the right combination of sitting and standing postures
When developing sitting and standing habits, the challenge is finding the right combination. A adjustable height desk is key to building this habit. According to a review of 53 studies conducted by the University of Pittsburgh, height-adjustable standing desks are proven to be effective at doing two things:
- Improve the ratio of standing to sitting
- Increase work comfort
Additionally, there are a few other ways to find a combination that works for you.
Remember to stand
To get into the habit of multi-stopping, some people find it helpful to set reminders on their phones. For others, the timer is unnecessary or even distracting. In this case, tying electric standing desk to certain activities like phone calls or video conferencing can make it easier to incorporate. Prioritize standing whenever possible.
Building up a Tolerance to Standing
Whatever your standing goal is – 30 minutes per hour, or 2 hours per day – it's best to work up to it in the beginning. Definitely take breaks from standing if it becomes uncomfortable or distracting. Move, stretch, and refocus your eyes. You may find that you can stand longer if you keep your weight on the balls of your feet, with knees slightly bent to relieve hips and knees.
Features That Make Standing Easier
The most important tool to help you stand more stable while working is the desk itself – a L shaped standing desk. The quicker and easier it is to adjust, the more likely you are to continue incorporating it into your daily routine. There are a variety of desks that offer electric lift assistance to make sitting and standing become second nature.
Best of all, adding an anti-fatigue mat can help make standing time more comfortable. These pads are designed to provide extra cushioning to allow you to stand comfortably, prevent foot fatigue and increase standing time. Some cushions are also contoured to encourage small movements, which can improve blood flow and help relieve leg discomfort or lower back pain.
How long should you stand while working? As long as you're comfortable. standing computer desk make it easier to find the right combination for your workday.
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