Standing desks have become a popular solution for those looking to avoid the negative health impacts of prolonged sitting. Using a height adjustable standing desk has many benefits, such as improving blood circulation, enhancing mood and more. However, in order to maximise the benefits received from your standing desk, you need to make sure you’re utilising your standing desk correctly. This article will guide you through the essential aspects of using a standing desk effectively.
What is a standing desk?
A standing desk, or stand-up desk, is a desk designed for use while standing. Sit stand desks, also known as height-adjustable desks, allow the user to alternate between sitting and standing, which can reduce the risk of weight gain, obesity, and associated health problems like cardiovascular disease and diabetes.
Optimising your standing desk setup
There are several factors beyond the desk itself that need to considered for enhancing your standing desk setup. Ensuring your workspace is ergonomic involves proper alignment of your monitor, keyboard, and mouse to support a natural posture. Additionally, incorporating an anti-fatigue mat can significantly reduce pressure on your legs and back, contributing to overall comfort and productivity. We’ve outlined these additional changes you can make below.
What is the correct height for your standing desk?
The ideal height of your standing desk should allow you to keep your elbows at a 90-degree angle while typing. Height adjustable desks are beneficial as they help maintain good posture by allowing you to alternate between sitting and standing, reducing strain on the body. Your eyes should be level with the top of the monitor, preventing neck strain.
How to maintain proper posture while standing
Maintain a straight back, relaxed shoulders, and a slight bend in your knees to avoid locking them, as this can lead to circulatory problems. It is important to stand straight, avoiding slouching or leaning backward, to maintain proper posture. Keep your head aligned over your neck, and your arms close to your sides.
How long you should stand at a standing desk?
Start with 30 to 60 minutes of standing at a time and gradually increase as you feel comfortable. You ideally want to aim for a total of 2 to 4 hours of standing throughout an 8-hour workday, alternating between sitting and standing, but to reiterate; please make sure to gradually build up to this to avoid fatigue or injury.
Sitting and Standing
Not all sitting is bad! Alternating between sitting and standing is crucial to avoid the pitfalls of both prolonged sitting and standing. Fortunately, there are also ways you can optimise sitting whilst working, which we’ve provided in the next section.
How to use a standing desk while standing
Alongside maintaining a strong posture and desk positioning, there are additional measures you can take, such as investing in an anti-fatigue mat and wearing supportive shoes that help you to distribute your bodyweight evenly.
How to use a standing desk while sitting
When sitting, adjust your chair height so that your feet are flat on the floor, your knees are at a right angle, and your arms can comfortably reach your keyboard. Using a sit stand desk allows you to alternate between sitting and standing, which can improve ergonomics and prevent strain.
What Benefits can you expect to see?
The main benefits you can experience when using a standing desk are:
- Increased energy
- Improved mood
- Enhanced productivity
- Reduced back pain
- A lower risk of heart disease.
Additionally, it can also help in managing blood sugar levels and reducing obesity risk.
How to prevent body pains while standing
A standing desk can help relieve tension in your ankles, knees, and back, but the initial adjustment to standing for extended periods can also lead to body pains. We’ve provided some recommendations to reduce the likelihood of this, below:
Adjust your posture regularly
Regularly adjusting your posture is crucial when using a standing desk. This prevents the onset of muscle fatigue and discomfort associated with static positions. Make a conscious effort to check and correct your posture throughout the day.
As mentioned previously, this involves aligning your ears, shoulders, and hips vertically, maintaining a neutral spine, and avoiding slouching or leaning too far forward.
Additionally, every 30 to 60 minutes you should shift your weight from one foot to the other, or take a moment to gently stretch and move your body to keep the muscles active and blood circulating.
Use an anti-fatigue mat
An anti-fatigue mat is designed to reduce the stress on your legs and back when standing for prolonged periods. These mats provide cushioning that helps to promote subtle movements in leg muscles, enhancing blood flow and reducing overall fatigue.
When selecting an anti-fatigue mat, look for one that is firm enough to support your weight but soft enough to provide comfort. This simple addition to your standing desk setup can make a significant difference in your comfort and stamina throughout the day.
Wearing comfortable footwear
The importance of wearing comfortable footwear cannot be overstated when you’re using a standing desk.
Shoes that provide proper support and cushioning can dramatically improve your standing experience, reducing the strain on your feet, ankles, knees, and spine.
Opt for shoes with a good arch support and a cushioned sole to mitigate the impact of standing and try to avoid high heels or flat shoes without adequate support, as these can lead to foot pain and postural issues over time. If possible, keep a dedicated pair of supportive shoes at your workspace specifically for when you are standing.
Desk stretches to prevent pain and stiffness
Incorporate stretches such as shoulder shrugs, wrist bends, and leg stretches. Take short walks or do light exercises such as knee lifts or heel raises to keep your blood circulating.
Don’t Overdo it – Take regular breaks
Incorporate breaks to sit, walk, or stretch. Using a timer to remind you to switch positions or take breaks can help you maintain this habit without disrupting your workflow.
Finding the right standing desk for you
Interested in exploring standing desk options that fit your specific needs? Our team is ready to help you find the perfect setup that aligns with your workspace requirements. Contact us today by clicking here or give us a call on 03333 580533.