You may have heard the saying, “Sitting is the new smoking,” which acknowledges the detrimental effects of a sedentary lifestyle and working behind a desk all day. It’s confirmed by research that extended sitting causes weight gain, high blood pressure, high cholesterol, Type 2 diabetes, and cardiovascular disease in addition to back and neck pain. In fact, a study published in the Annals of Internal Medicine in October 2017 discovered that spending a lot of time sitting down during the day,
Increases the chance of death whether done continuously or intermittently. The standing desk, which is marketed as a device to improve posture, ease back and neck pain, and boost productivity, is one of the most alluring solutions available to those who spend countless hours sitting at a desk.
Since standing desks are still relatively new items, further research is required to evaluate their health benefits and the ideal standing to sitting ratio. However, preliminary results indicate that standing during the working as opposed to solely sitting has benefits.
Advantages to standing desks
Burns a few calories
Although not significantly more, standing burns more calories than sitting. A study published in Circulation in November 2017 found that standing increased calorie burn by.15 per minute compared to sitting. To put that into perspective, an individual who weighs 154 pounds (70 kg) and spends six hours a day standing will burn an additional 54 calories.
A rise in productivity
You might be more productive if you use a standing desk, whether you’re working on a significant sales presentation or your own budget. According to a modest 2016 study, standing desk users in a call center were daily 45 percent more effective than their seated counterparts.
Reduced back pain
Back discomfort can be reduced by standing at your desk and moving more during the day. A tiny 2018 study found that patients who used a sit-stand desk and took part in counseling to reduce sedentary behavior had a 50% lower rate of low back pain than a control group who received neither intervention.
Does a standing desk fit your needs?
Although a standing desk may lessen back pain, it is probably not a panacea. A standing desk, for instance, might help you stand up straighter and relieve pressure on your neck and lower back, but it won’t fix more severe issues like scoliosis or a bulging disc.
Additionally, excessive standing can cause several health issues. Spending too much time standing could cause deep vein thrombosis or varicose veins in patients who are predisposed to heart or vascular disorders. Other problems could be leg or foot discomfort, swelling in the legs, or back pain brought on by bad posture.
Before choosing a standing desk, take into account the kind of work you conduct. When they may stand and shift their weight back and forth while making phone calls or typing, some people find it easier to concentrate. However, some people’s brains aren’t wired that way, and they struggle to engage in creative activities while standing, including writing or designing.
Tips for using a standing desk properly
Adjust it to an appropriate height
Advice for effectively utilizing a standing desk
It should be raised to the proper height. Naturally, our bodies assume a neutral posture with an arched or slouched back. This position, whether you’re standing
or sitting, can put strain on your bones and muscles and hurt. Make sure your head, neck, and spine are in alignment when you set up your standing workstation by adjusting the desk height. Your head should be slightly back, your hips should point directly ahead, and your spine should have a “S” curve. Your computer monitor should be at or below eye level and you should be able to rest your wrists flat on the desk with your elbows at a 90-degree angle.
Slowly begin using the desk.
If you don’t give your body time to acclimatize, standing all day after spending eight hours straight sitting down might be difficult on your back. To begin, stand up for 30 minutes several times per day. Work your way up over several weeks to blocks of one hour, then two, then four. You’ll probably be able to stand for as long as you like eventually.
Look after your feet.
Legs and feet might become uncomfortable after prolonged standing, especially if the floor is concrete or not carpeted. To protect your feet when standing, put on supportive shoes—preferably athletic shoes, if possible. Additionally, stand on an anti-fatigue mat, a padded mat that supports the arches and eases leg and foot pain.
Mix up your standing, walking, and sitting
Both sitting still and standing still can be unhealthy. Every 30 minutes or so, try to switch up your posture, shift your weight, and take a quick stroll. By obtaining a bottle of water, going to a colleague’s desk rather than writing an email, or performing a few squats or lunges at your desk, you can make the most of this time.
Ensure your lower back is supported, that your head and neck are in a neutral position, and that your shoulders are at ease while you sit. With your feet firmly on the ground or a footrest, your knees should be in line with your hips.
Visit your doctor to find out the source if you experience persistent neck or back pain. Possible benefits of a standing desk include pain relief from too much daytime sitting.