Finding the Right Mix of Sitting and Standing
When creating a routine for sitting and standing, the challenge is to find just the right mix. An adjustable height standing desk is key to developing that habit. According to a review of 53 studies undertaken at the University of Pittsburgh, adjustable height standing desks are shown to do two things effectively:
- improve their ratio of standing to sitting
- increase comfort at work
In addition, there are some other ways to find the right mix for you.
Remembering to Stand
To develop the habit of standing more, some people find it useful to set a reminder on their phone. For others, a timer is unnecessary and even distracting. In that case, associating standing with certain activities like phone calls or video meetings can make it easier to incorporate. Just prioritize standing when you can.
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 at work is the desk itself – a height adjustable desk. The faster and easier the adjustment, the more likely you’ll continue to incorporate it into your routine. There are a variety of desks that offer powered lifting assistance to make sitting and standing second nature.
On top of that, adding an anti fatigue mat can help make standing time more comfortable. These mats are designed to give extra cushion to stand comfortably, which keeps feet from getting tired and increases standing time. Some mats are also contoured to encourage small movements that both improve blood flow and help with leg discomfort or lower back pain.
How long should you stand at work? As long as you comfortably can. And a standing desk makes it easier to find the right mix for your work day.
I'm a seasoned expert in ergonomics and workplace health, with a wealth of knowledge in the field of sitting and standing dynamics. My expertise is not just theoretical; it stems from hands-on experience and a comprehensive understanding of the scientific research underpinning ergonomic practices. My insights are drawn from extensive engagement with studies, practical applications, and a commitment to staying abreast of the latest developments in the field.
Now, let's delve into the concepts highlighted in the article regarding finding the right balance between sitting and standing:
1. Adjustable Height Standing Desks:
Evidence: The article references a review of 53 studies conducted at the University of Pittsburgh. The studies demonstrate that adjustable height standing desks are effective in two key ways:
- Improving Ratio: They enhance the ratio of standing to sitting, promoting a healthier balance throughout the workday.
- Increasing Comfort: The desks contribute to increased comfort at work, addressing ergonomic concerns.
2. Developing the Habit of Standing:
Evidence: The article suggests various strategies based on behavioral psychology:
- Setting Reminders: Using phone reminders to prompt standing breaks.
- Activity Association: Associating standing with specific activities like phone calls or video meetings to make it a natural part of the routine.
3. Building Tolerance to Standing:
Evidence: The article provides practical advice on gradually increasing standing time:
- Progressive Goals: Advocates for setting achievable standing goals, such as 30 minutes per hour or 2 hours per day.
- Listening to the Body: Emphasizes taking breaks if standing becomes uncomfortable, encouraging movement, stretching, and eye refocusing.
4. Features Making Standing Easier:
Evidence: The article emphasizes the importance of ergonomic tools for an effective sit-stand routine:
- Height Adjustable Desks: Highlighting the desk as a crucial tool for facilitating standing with a focus on the ease and speed of adjustment.
- Anti-Fatigue Mats: Recommending the use of mats to enhance comfort, reduce foot fatigue, and encourage subtle movements to improve blood flow and alleviate discomfort.
5. Duration of Standing:
Evidence: The article advocates a personalized approach:
- Comfort as a Benchmark: Recommends standing as long as one comfortably can.
- Role of Standing Desks: Highlights how a standing desk facilitates finding the right mix for an individual's workday.
In conclusion, the article provides a well-rounded perspective on the importance of an adjustable height standing desk, behavioral strategies for habit formation, gradual tolerance building, and additional ergonomic features to enhance the overall experience of sitting and standing at work.
