Jack Callaghan, a professor in Waterloo’s Department of Kinesiology, discovered in his research that the ideal sit-to-stand ratio is somewhere in between 1:1 and 1:3.
As I am working from home, I admit that I get to sit a lot and I mean hours and hours of sitting behind my desk. True enough, there are a lot of times when I feel pain in my back, my neck, and my shoulders.
At first, I thought I was just tired of all the work I have been doing. But, it turns out, it’s because I was sitting all day while working.
Traditionally, we are all advised to stand at our workstations for 15 minutes every hour. This may seem fair enough. However, Jack Callaghan, a professor in Waterloo’s Department of Kinesiology, discovered in his research that the ideal sit-to-stand ratio is somewhere in between 1:1 and 1:3.
This means, for an 8-hour workday, you should stand at least 45 minutes every hour. However, standing too long can also cause lower back pain.
The trick here is to move as much as you can and move early. Whenever you feel like your body is getting tired with your position or you are starting to feel pain, stand from your desk and move your body.
It’s simple logic. Just like when you are thirsty. You drink water before you even feel very thirsty or dehydrated. When your body is tired from standing, stretch for a while, sit and let your body rest.
Is it bad to stand all day?
Sitting for a long time is bad for your health but it does not mean you should not sit at all and stand all day.
According to a study published in the online journal Human Factors, standing for more than two hours can lead to lower-limb muscle fatigue and can increase the risk of musculoskeletal disorders and long-term back pain.
The study was conducted on 14 men and 12 women aged between 18 and 30 years old and 50 and 65 years old. None of the participants had a history of musculoskeletal or neurological disorders.
All of the participants were asked to stand for five hours at a workbench while simulating light tasks. They were given 5-minute rest breaks and a one-hour lunch break.
The result of the study shows that the participants were likely to experience significant fatigue at the end of the workday, regardless of age. Fatigue is also observed thirty minutes after the standing period has ended, whether the participants felt the strain or not.
However, since the study is done in a small group and in a limited timeframe, it is not enough to prove that standing for long hours will harm your health. It needs further studies to prove this point.
Nonetheless, the study gets to show that you can experience fatigue if you stand too long. Personally, my legs start to strain after standing for 2 consecutive hours and I have to sit no matter what.
It is still best to sit when you feel tired from standing. You can’t eliminate sitting. If you plan to use a standing desk for work, you should also have a stool or a chair designed for your standing desk.
When you start to experience lower back pain or fatigue on your legs or lower body, it’s time to rest and sit on your chair.
I found a standing desk with adjustable height at Wayfair. You can adjust its height from 28” to 48” using a programmable controller. When you are tired standing, you can lower the height of the standing desk so you can sit and work comfortably. You can readjust the height once you need to stand.
With this adjustable standing desk, you can still use the chair you already have. There is no need to purchase one since it’s adjustable and its programmable controller allows you to input more than one desired height. Once you input your desired height, all you need to do is choose from the standing height and sitting height.
How should I stand at my desk?
Ergonomics is not an exact science. This is because we all have different bodies and our needs are different as well.
The height of my desk is different from the height of your desk and that is okay. This is why it is important that you customize your workspace according to your needs so you can have an ideal active workstation.
Here are some helpful tips on how you should stand at your desk properly:
Adjust your standing desk to your height
While facing your standing desk, stand straight with your shoulders back. Relax and let your arms hang by your side naturally.
Doing so allows you to gauge how high or low you want your standing desk to be.
Adjust your standing desk until it meets your elbow’s height
With your wrists in front of you, bend your elbows to a 90-degree angle. Keep your neck neutral.
Make sure the height of your standing desk is parallel to the height of your elbow. If not, adjust your standing desk accordingly.
Keep in mind, your forearms should be parallel to the surface of your standing desk.
Doing this step ensures that you are able to work on your standing desk without the need to slouch or tiptoe. You should be able to work with your body straight and your feet on the floor.
Your wrists should remain neutral all the time
To ensure optimal comfort when working on your standing desk, make sure that your wrist stays neutral. Your wrist should not incline up or down. It will cause strain on your shoulders and arms and will prevent you from working comfortably on your standing desk.
Remember that your ultimate goal is to work as comfortable as possible on your standing desk.
Follow the tips above and reap the optimal benefits of using a standing desk.
Related Questions
How long are you supposed to stand at a standing desk?
Despite the numerous benefits of standing, you should not overdo it. Prolonged standing may lead to pain and fatigue.
Using a standing desk allows you to do your work while reaping its health benefits. By simply standing while working, you can burn calories. In addition, standing also increases your resting heart rate which leads to better calorie burning. Plus, standing on your standing desk while working is one way to keep yourself active.
To enjoy the maximum benefits of standing while working, ensure that you move your body from time to time.
When you feel that your legs are starting to hurt, it’s time to sit. You should also do some simple stretching to allow proper blood flow since you were standing for a while. You can sit for 5 to 10 minutes and resume working on your standing desk again.
You know your body more than anyone. Once you start to feel sensation on your legs, lower back, or other parts of your body, rest and sit. You don’t have to wait to feel pain before you move and rest your feet.
How long should you stand at a standing desk?
It is better to rest every so often instead of having to deal with health issues in the future due to prolonged standing. No matter what the experts say, follow what your body tells you.
You don’t have to worry about productivity. If you are healthy, you can definitely complete more tasks. Your health should always be your priority.
I know it’s hard to switch from sitting desk to standing desk. Think of it this way, you are hitting two birds with one stone. You are able to do your tasks as usual but with better health which leads to better productivity. Now, that’s wonderful, isn’t it?
Find the best standing desk that suits your needs. They come in many designs and different sizes. Choose the one that will look good in your office but at the same time will provide your needs.
I have searched about standing desks and I have several articles on my blog that may help you to choose better. Check them out and learn more about standing desks!