How to use standing desk?

With so much research coming out about the hazards of sitting too much, it’s no surprise that sit stand desks are becoming all the rage.

Sitstand desks can be a great tool to increase your health, productivity, and collaboration at work, but take note that there are wrong ways and right ways to stand. Here are a few common mistakes you’ll want to avoid:

1.Standing too long, you can’t stand for the entire workday.

Many people have become accustom to the belief that, if you own a sit stand desk, you should be standing all day. It's not the truth!

Studies express actually recommend that you work towards standing for two hours in the beginning and eventually build up to standing for four hours a day, alternating between sitting and standing. You should know your limits! If you are tired when standing, then sitting to rest.

2.Proper height for a sit stand desk

Standing desk ergonomics are extremely important for maximizing the benefits and avoiding strain on your body.

When setting the height, it will depend on how tall you are. Ideally, the table height will be just at or slightly below your elbow height. It should be set so that your arms are bent at 90 degrees when typing on your keyboard or using your mouse. The monitor should be placed at eye level and 15 to 30 inches away from you. This will allow you to work comfortably and prevent arm, wrist and eye strain.

3. Proper footwear

It’s also important to wear the right shoes when working at a standing desk.

1) Remove Uncomfortable Footwear: The last thing you want is to wear rigid, uncomfortable footwear because it can quickly become painful and defeat the purpose of standing.

2) Wear Comfortable Shoes: When you’re on your feet all day, you need to wear comfortable shoes with plenty of support. That means that high heels and even flats are usually a bad idea for women. Instead, it’s better to go with sneakers, Crocs or something similar that won’t hurt your feet.

3) Try Barefoot: Going barefoot is even an option if your workplace has an issue with you wearing casual shoes. It’s definitely better to be barefoot than strain your feet and legs with high heels.

4. Use an anti-fatigue mat

If you notice your feet getting especially tired while standing throughout the day, not having an anti-fatigue standing desk mat could be the cause. Having a mat under your feet not only gives you the extra cushion you need to stay comfortably standing, but also encourages movement when standing.

5. Don’t standing still

One of the many benefits of standing over sitting is the greater ability to move around while working. Having a contoured standing mat or fun music on can help get you moving at your desk and make the most of your standing time.

6. Having a correct posture

When you standing:

Posture is something that is extremely important to our health, yet we rarely pay attention to it on a daily basis. Having bad posture when you stand can really put a damper on your standing time and end up giving you as bad of back pain as you had when sitting. It can also cause a variety of health problems ranging anywhere from general fatigue to constricted blood vessels***. To improve your posture at work you can:

1)Stand with your head back, and hips upright with an 'S' curve in your spine.

2)Maintain good ergonomic principles: find a good chair, use proper pelvic support, have your knees at 90 degrees.

3) Raise your monitor height level with your eyes. Your eyes should be 20-28 inches from the monitor screen which should be at a 20-degree tilt.

4)Switch to a standing position every 20-30 minutes.

When you sitting :

1)Support your back

One of the first steps you can take to minimise back pain is to adjust your chair so that your lower back is supported. Proper support when you’re sitting reduces the strain on your back. Ideally, a chair that is adjustable will allow you to change the height, back position and tilt, to find the most suitable and supported sitting position. Another way of relieving back tension is to keep your knees in line with your hips, either by the way of lowering your seat or resting your feet upon a footrest. When you first sit in a chair, make sure that your hips are pushed as far back in the chair as they can go, while actively making an effort to sit straight, yet comfortably and relaxed. As a bi-product of this better sitting posture, you’ll notice that your breathing may be easier, because your ribs can move more freely with your spine supported by the chair.

2)Find the right position for your wrists

In a proper sitting position, you should be able to use the keyboard with your wrists and forearms positioned straight. This is vital in the prevention of repetitive strain injuries that can take its toll on your wrists and forearms. Your elbows should rest by the side of your body forming an L-shape at the elbow joint.

Remember, everyone is different and should be able to adjust their workspace to their own needs. Some of us have longer arms, or shorter legs. Some of us have weaker knees, or flatter foot arches. No matter what your specific needs are, the advantage of height-adjustable desks is their versatile nature - they can be customized to suit everyone.

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The tips provided here are a starting point. We suggest that you try minor tweaks as you get acquainted with your workstation. Try moving your desk up or down by 0.2” for half an hour and see how it feels.


E: cara@atreasure.com.hk