Have you considered a standing desk? Wondering if a standing desk is right for you? After a year of standing while I work, I’ll never go back to sitting. Here’s why!
As a blogger, I have spent countless hours sitting at a desk. After reading about the health benefits of standing desks, I decided to take the plunge in the fall of 2014. It’s been more than a year, and I’ll never try to sit and work again.
The Health Benefits of a Standing Desk
It may not be the standing desk itself that offers health benefits, but the fact that a standing desk keeps us from sitting all day. Prolonged sedentary time has been identified as a contributor to many chronic diseases, including:
- Cardiovascular disease
- Diabetes
- Cancer
- Metabolic syndrome
- Obesity
(See Reducing Occupational Sitting Time and Improving Worker Health: The Take-a-Stand Project, 2011.)
The good news is it doesn’t take much to turn this around. An international group of experts commissioned by Public Health England states in their study The Sedentary Office: a Growing Case for Change Towards Better Health and Productivity:
The simple act of postural changes, standing and movement/ambulation within an office space is considered to be light-intensity activity, which can add 0.5–2.0 kcal/min of energy expenditure compared with sitting still while performing computer work.
In other words, we don’t have to go jog or lift weights to boost metabolism. The key is the avoidance of prolonged sitting. The panel recommends a combination of sitting and standing:
Workers should aim to initially progress towards accumulating 2 h/day of standing and light activity (light walking) during working hours, eventually progressing to a total accumulation of 4 h/day (prorated to part-time hours). To achieve this, seated-based work should be regularly broken up with standing-based work, the use of sit–stand desks or the taking of short active standing breaks.
My Standing Desk Experience
The first day at my desk was intimidating. What if I get tired? What if I don’t like it? It felt like other lifestyle changes I have embraced over the years. Starting is always the hardest. The second day I noticed I looked forward to getting online. The third day I gave little thought to the issue. Within a week, I was sold. A year later I can’t imagine anything other than standing.
Changes I’ve experienced:
- Greater efficiency
- More movement (I come and go more readily—no more prolonged sitting)
- Better mood
- Better focus
- Better posture
The standing desk is undoubtedly one of the best investments I have made for my health.
Which Standing Desk is Right for You?
Options abound when it comes to a standing desk. You can create your own. (See these DIY standing desk images.) You can try a sit/stand combination desk, a treadmill desk, or a simple standing desk.
I chose the desk pictured on the left from Amazon.
It was fairly easy to assemble, affordable, and adjustable. I have switched locations several times, so the fact that it is on rollers has worked well for me.
(See more about treadmill vs. standing desk below.)
Keep the following ergonomic (study of the work environment) principles in mind during the selection process:
- Arms should be kept at a 90-degree angle when typing/standing
- The computer screen should be eye-level
- The computer monitor should be an arm’s length away (at least)
Keep your shoulders back when standing to maintain good posture. Picture your head touching the ceiling. Sometimes I cross my legs when standing, other times my feet are shoulder-width apart. I notice I move around quite a bit. (I also have a foam roller for reflexology and further movement. See more below.)
Treadmill or Standing?
If you’re choosing between a treadmill or standing desk, check out A Systematic Review of Standing and Treadmill Desks in the Workplace. The team of researchers concludes that both are good, for different reasons.
Based on the empirical evidence of current literature, this review concludes that standing and treadmill desks are potentially useful in reducing workplace sedentariness while having a positive influence on workplace stress and overall mood. The treadmill desk provides the greatest physiological improvements and is most beneficial for overweight and obese participants. However, the use of a treadmill desk results in larger decreases in work productivity and motor abilities than the standing desk.
Possible Additions to Your Standing Desk
Anti-fatigue Mat
Some standing desk users swear by a durable, well-cushioned anti-fatigue mat. (I have not tried one or felt like I needed one.)
Shoes or no shoes?
I stick with bare feet. (See the Ithaca University article Going Barefoot: Strong ‘Foot Core’ Could Prevent Plantar Fasciitis, Shin Splints, and other Common Injuries.) Other standing desk advocates say supportive shoes help.
Foam Roller
Foam rollers are commonly used in the fitness world, but can also be advantageous for standing desk users. The roller offers an opportunity for movement and variety, taking pressure off parts of your feet for brief periods. I have one and use it frequently for one foot or the other. Sometimes I stand on it while reading. Look for one that is firm and durable. (I have the TriggerPoint GRID Foam Roller.)
*Caution about Grounding Pads*
I don’t use a grounding mat at my desk. Grounding (connecting the body to the Earth via metallic fabric and a metal rod or grounded plug) in a highly powered environment can increase exposure to electromagnetic fields (EMFs) since the body acts as a conductor. (See point #14 in my previous post Sleep, Melatonin and Electronic Devices.)
A standing desk may not be practical for everyone. Taking frequent breaks may be enough of a change. Whether we sit or stand, movement and reduced sitting time can benefit our health for years to come!
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Looking to try a standing desk without a big investment? Try this DIY standing desk for less than $50! I transitioned to a standing desk in 2014 and have never looked back. I'm far more efficient and productive. (See Is a Standing Desk For You?) My adult son Ryan recently switched to…
Thanks for this great info, I’ve been considering a standing desk and I think you’ve convinced me.
If you get a chance, I’d love to hear how you like it!
I would love to try one with a treadmill. Sharing!
I love working while standing! But I’m always moving around because I need to refill my water glass, then I have to pee, then refill again….I’m already too distracted too often. LOL. But this is a great idea!
I think this sounds like a great great idea. I love the concept but haven’t tried one yet.
One of my site contributers made a DIY standing desk tutorial and I’ve been trying to decide if I should try it, too. I like how big my normal work table /desk is. I wonder if I can figure out a way to just raise the whole thing up to standing height.
I bet you could, Carissa. If you do, I would love to hear back!
Andrea this is so great! I need this so very badly! Planning on putting this on my wishlist for the next year! Thank you!
Sharing this tomorrow. So much good info. I didn’t know the screen should be eye-height.
Great information! Sharing!
My husband would love this. he is a programmer and often gets up to walk around while working.
I have been thinking about this for about a year ~ back issues and constant pain currently limit the amount of sitting time.. possible. PLUS, it does seem that more and more research indicates it’s just plain ‘not good’ to sit as much as we do.. Thanks for a great post. I need to think about how to fit this into my ‘library’ and all those details.
THANKS!!!
Love the idea of a foam roller for my standing desk, must try that!
I’ve been contemplating one of these for awhile now.
What is the best type of shoe to wear for standing most of the day ? Do you use a cushioned floor mat?
I don’t wear shoes. There are so many benefits of going barefoot. But some who feel fatigued seem to like the mat or supportive shoes. My dream is to have a bamboo floor instead of my carpeting. Then my bare feet can soak up something natural.