Should you sit or stand at work? With the rise of standing desks, standing at work has become a more viable option for workers looking for better health, happier lives, and more productive work weeks. But of course, you wouldn’t want to stand the whole workday, otherwise your legs would get sore and your feet would swell. It is all about finding a balance between the two.
Stand Up, Sit Down
While standing, you are using your muscles. You are strengthening you posture, improving you balance, and toning your body. Those who stand, may experience less back pain and feel an increase in their energy levels and mood. Scientists, published in the IISE Transactions on Occupational Ergonomics and Human Factors, measured productivity between standing desk users and traditional seated desk users. And they found that workers using standing desks were about 45% more productive each day compared to those seated, and their productivity continued to increase overtime.
Standing can also lower one’s blood sugar and cholesterol, decreasing one’s risk for heart disease. According to a study published in the European Heart Journal, cardio-metabolic health benefits from increased standing and stepping. Why? Because among other things, the scientists found that standing can improve HDL cholesterol and lower LDL cholesterol.
The same scientists from the European Heart Journal found that every two hours spent sitting related to weight gain, increased waist size, higher blood sugar, and bad cholesterol levels. Scientists from the Pennington Biomedical Research Center conducted a study on sedentary behavior and life expectancy in the USA. They concluded that the reduction in excessive sitting can lead to longer lives, estimating two additional years.
The Golden Ratio: 3:1
A recent study conducted by the University of Waterloo found that the golden ratio for standing to sitting time seems to be between 1:1 and 3:1. Consider experimenting with these ratios to determine what is best and most appropriate for you body type and job function.
Movement is Key
Your body benefits from contracting muscles and movement. Stand up about every 20 minutes. And once you’re up, how long should you stand for? Sometimes the motion of just standing up is enough to reset your body and get the blood flowing again.
But sometimes you are so deeply focused on the project you are working on and you forget to move. If this is the case, set a timer for yourself, and don’t ignore it. If your workspace is flexible, you can even switch workstations throughout the day to encourage movement. This change may even help to refresh your mind and spark creativity.
There are also some office furniture options that can help implement the best sit to stand ratio. Consider using a standing desk or an active desk chair. Standing desks are height adjustable desks that allow you to work when sitting or standing. They are ergonomic and space efficient. Active desk chairs help you to exercise while sitting, reducing the usual sedentary risks. Active desks come in many shapes and sizes, but they all encourage movement. Some are fashioned with saddle seats, while others include a balance ball. But both standing desks and active desk chairs can help you live a better balance between sitting and standing.
