Working in a standing position is a new trend which is increasingly getting popular among young adults, who are really concerned about their health.
Not only it helps in avoiding painful spinal issues but also helps brilliantly in maintaining your overall health. Let us check in detail about the standing at work benefits and best practices that can actually help…
We all believe that hard work is like a worship!
But in this busy running life to earn the living, most of us forget about maintaining a good working posture which definitely takes a toll on our health.
On one hand, where maintaining a good working posture can help our body to be more productive, active and fast.
On the other hand, not maintaining it – can really prove harmful for our body which slowly makes us ill (by causing problems such as RSI, neck sprain, lower back pain, arthritis, etc.)
An easy and effective solution to all these posture problems at work is – Standing.
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Standing At Work Benefits
Sitting for too much of time is a serious concern for office workers or professionals, who work at offices in front of the computers whole day long.
Studies show that people who sit and work for long hours daily are at increased risk of getting problems such as overweight, diabetes, heart diseases, spinal issues and most frightening – early death.
However, practices which encourage standing positions, in between your working hours, can help you overcome these deadly problems; helping your lead pain-free long life.
Some of the best health benefits of standing (while at work) are:
- Burn calories and reduces the chances of weight gain/obesity
- Reduces blood sugar levels and chances of getting heart diseases
- Helps to overcome back pain and neck pain problems while working on computer
In addition to the above medical benefits, working on standing desks also helps in boosting up the work productivity and even in improving your mood & energy levels.
Working on a standing up desk (or using a standing desk converter) is one great option which you can try to promote this habit.
In addition to your regular workstation, you can consider adding a small standing desk in your office (or home office) which can be used for spending few moments in a standing position without affecting your work schedule.
Standing At Work Guidelines
Maintaining a good sitting/standing posture at work actually boosts up the confidence level and helps in avoiding various symptoms of poor posture.
For example a shrugged and drooped shoulder always resembles a tired and inactive person whereas a person with an erect and stiff neck & shoulders always symbolizes the active an energetic body and mind.
Although standing at work is good for health, this certainly does not mean that you should stand whole day long. You should instead learn to maintain proper balance between your sitting and standing positions while you work at office.
Here we discuss 5 essential guidelines for you to follow while standing/sitting. These can help you maximize the beneficial aspects of standing posture at work while minimizing its side effects/negatives if any.
- Switch between sitting and standing posture
- Get an anti-fatigue mat or comfort mat
- Change the position of your desk and screen
- Keep your keyboard and mouse position correct
- Use an arm and wrist support while working
Above all, do not forget to take the breaks between your working hours (and while trying alternating sitting vs standing positions).
After every one hour of working, just move little away from your desk, stretch a bit, relax your eyes, and clear up your head so that new ideas keep rolling.
While for many people, these reminders for taking breaks come naturally in their mind; for others they may need an automated reminders to remind at every hour.
If you are among those few people, you can consider using: a standing desk timer, reminder software on your computer, or a break reminder app on your phone.
Believe me, these standing desk best practices can help you make significant changes in your life within just few weeks of trying.
Correct Posture While Standing
Tips on How to Stand Properly for Long Periods of Time?
For any kind of work or activity, a proper stimulus, coordination and strength is needed. Without this, nothing will function properly – let it be giving a speech, lifting a heavy object or just stand properly.
For humans this strength or coordination can be obtained by maintaining a good working posture without which the physical body cannot be made mechanically healthy.
Even though standing posture while working at regular intervals prove useful, not maintaining correct posture while standing can be hazardous to your spine and overall health.
It is therefore important that you learn the art of how to stand in a correct posture (and how to correct your posture while standing) for getting the best benefits.
Few essential tips for maintaining correct standing posture are:
- Stand erect with your weight evenly distributed on the balls of your feet
- Do not lock up your knees but keep them in a slightly bent position
- Keep your feet apart – at about the width of your shoulders
- Keep your shoulders pulled back and try to stand straight & tall as much as possible
- Keep your head straight, it should not be tilted forward, backward or sideways
- Switch your overall weight between feet or from your your heels to toes, if need to stand for long
Overall, standing still for longer periods of time (especially without maintaining correct posture) can actually strain your leg muscles, tendons as well as other connective tissues. It may sometimes also cause severe problems such as varicose veins.
Improving your standing posture and switching between – sit and stand posture – is a key to good health which you should practice daily.
Prolonged Standing At Work Health Problems
Sources reveal that standing/sitting too much at work can double up the risks of getting scary health problems such as heart diseases and hypertension. According to newsweek.com, standing at work for too long can be just as unhealthy as smoking cigarettes daily.
Studies also highlights that people who need to work while standing for prolonged period of time, often suffer from health conditions like fatigue, foot pain and hurting, knee pain, lower back pain, joint problems, varicose veins, sciatica pain etc.
The above health problems (due to prolonged standing) not only causes discomfort and pain in the body but also affects the work performance and productivity of the workers. In a long run problems like these can become chronic that are hard to cure.
How Long Should You Stand At A Standing Desk?
From the above conversation it is clear that prolonged standing in the workplace can cause your body great deal of harm than the benefits. SO, it is very important that you keep a proper balance between your sitting and standing time so that your body and spine do not suffer.
The best optimal time between the sitting versus standing time is found to be 2:1. This means that for every 1 hour you sit at your regular workstation, you should stand and work at your standing desk for 1/2 an hour.
This practice can work best for your health without affecting your comfort levels and productivity.
My Personal Tip and Recommendation
I personally love using an adjustable standing desk converter for my regular workstation which helped me a lot in overcoming my spinal issues without making any significant changes to my home office.
These standing desk converters come in great many varieties and types which include: X- lift, Z- lift, Hover type, Electric type, etc. Do not forget to do your own proper research if you want to buy them online.
The best thing about using this sit to stand converter device is its ability to raise up and down easily at regular intervals, so that you work at the best comfortable positions while switching between sitting and standing positions quite easily.
And most importantly it does not cost much on your pockets too!