Standing desks are all the rage now. There is a good reason behind their popularity. A growing number of research studies point to the adverse effects of sitting for too long, and those who work a desk job are the most guilty of this. To minimize the harmful impact on your health, switch your habit and work standing up. In this guide, you will learn about the benefits of standing for long periods of time and how you can maximize them.
How to Maximize the Benefits of Standing at Work
Standing alone is not enough to bring about health benefits at work. After all, there are also health risks involved in standing for too long. Suppose you want to avoid a sedentary lifestyle work. In that case, standing is an excellent start to combat reduced metabolism, rising glucose and cholesterol levels, and muscle passivity when you sit for more than 8 hours a day.
It is not enough to make up for hours spent sitting at work simply with intense sessions at the gym. Introducing movement to your day while at work is essential. The way you stand while working is also crucial to maximize the calorie burn and avoid body aches or pains resulting from incorrect posture while standing.
Here are some ideas to maximize the benefits of standing at work:
1. Change your position frequently.
Standing at work is all about encouraging movement. Experts suggest switching positions regularly (approximately every 30 minutes) to keep your body moving and avoid pain derived from maintaining a single position for too long. It is also important to shift your weight around so that one leg or side of your body is not carrying your entire weight for too long,
2. Use a balance board at work.
Whether you are sitting or standing for too long, both can be harmful to your health. Use a balance board with your standing desk to incorporate dynamic movement.
A balance board is a fitness tool. Like treadmill desks, they made their way into the workplace setting. A balance board aims to improve balance, correct posture, boost core strength, and prevent lower-body injuries. The micro movements that your body gets when you stand on a balance board while working can also provide toning benefits for your leg and core muscles. The more time you spend on a balance board while working, the more it strengthens crucial joints.
3. Assume the correct posture.
A good posture while standing is essential to prevent injury and chronic pain. When building your standing desk, consider your height first. Your desk must be at your elbow height level. The computer monitor must be at eye level. The wrist should be parallel to your desk surface.
Ways to Add Standing and Movement to Your Day
In addition to investing in a standing desk or balance boards when working, there are other practical ideas to get you to stand more and move during the day. Here are other ideas to shift into a more active way of working.
- Start by standing at work for a few minutes each day
- Stand up when taking phone calls. Use this opportunity to get up from your desk and move around.
- Raise your desk at the end of each work day so you start your next working day standing.
- Wear shoes that make standing comfortable.
- Avoid being in one place for more than two hours. You can use a timer for this. When the two hours have gone by, get up and move.
- Listen to your body. If you feel any aches and pains, get up and move around.
- Listen to music when you are standing to be more comfortable and at ease while working.
- Invest in an adjustable height desk to make it easy to transition from standing to sitting, or vice versa.
- Make your breaks a “walking break.” Choose an activity that will get you to stand up and do some walking.
FAQs on Benefits of Standing for Long Periods of Time
Is it healthy to stand for 8 hours?
Nothing excessive is ever good for the body and health. There are health risks associated with standing for too long such as lower back and feet pain and chronic venous insufficiency. Your feet will bear the weight of your entire body. The constant pressure on your feet could lead to serious health issues in the long run.
How long should you stand per day?
Ergonomic experts suggest standing for 15 minutes for every hour you spend working. However, research is still ongoing to determine the ideal time allocated for standing (versus sitting). The British Journal of Sports Medicine published a study that suggests 2 hours of standing (or moving) on an 8-hour workday provides all the benefits of standing.
Is standing good for your heart?
Standing has many health benefits that include reduced blood sugar and cholesterol levels. You can also minimize unnecessary weight gained due to a lack of physical activity. All of these factors combine to lower your risk of heart disease.
How much standing is too much?
Research studies support the claims that prolonged standing is bad for your health. Scientists from Australia’s Curtin University conducted this study. Their findings concluded that adults who stood for more than 2 hours per day experienced whole body discomfort and a declining mental state.
How can I improve my standing at work?
There are several strategies to beat fatigue while standing at work. First, you need to wear comfortable shoes that support your weight. It is also crucial to stretch from time to time.
You need to vary how you stand and shift your weight from one position to another. Lastly, you have to maintain the correct posture to avoid lower back pain.
The Bottom Line
The work environment has transformed in recent years to prioritize health and wellness. The shift towards creating a healthy workplace is manifested by the rise in popularity of standing and sit-and-stand desks. Along with the increase in ergonomic workstations and office furniture is the growing commitment to emphasize employee wellness as a crucial component of a productive workplace.