The dangers of spending too much time are well documented. According to the Harvard Medical School, long periods spent in a seated position can contribute to issues such as cardiovascular disease, obesity, metabolic syndrome, diabetes, and deep-vein thrombosis. With all of these health risks associated with sitting, it is little wonder that many people are swapping their regular desks for stand up desks.
Stand up desks have become increasingly popular over the past few years, and there are a number of benefits associated with using them. The Stand More AT Work (SMArT Work) study shows that stand up desks don’t just help improve physical health; they can also boost employee wellbeing and engagement at work.
To enjoy the many benefits of using a stand up desk, you first need to know how to get the most from it. Here we will explain everything you need to know about how to use a stand up desk.
How to use a stand up desk in a standing position
Working at a computer while standing up can feel a little strange at first. As working in a standing position is an unfamiliar experience, it is crucial to ensure that you use your stand up desk correctly.
Setting up your stand up desk correctly is vital to ensure that you can use it regularly without discomfort. Following the guidelines provided with your stand up desk will help you to use it correctly and gain the benefits of working in a standing position.
How to stay comfortable when using a stand up desk
To make using a stand up desk a part of your daily routine, you need to ensure that it is comfortable. While using a standing desk does take a little while to adjust to, you need to ensure that you feel comfortable and that you are not causing yourself any problems by using it.
Here are some of the ways that you can get the most from your stand up desk and enjoy the benefits of using one:
Maintain correct posture
Just as poor posture can cause musculoskeletal issues when you are sitting, the same can also occur when you are in a standing position. This is because slouching and stooping while you are working in a standing position can put pressure on your body and lead to back and neck pain. Ensuring that you maintain good posture when working in a standing position is essential, so it is helpful to be mindful of your posture and correct it as necessary to avoid discomfort.
You can improve your standing posture by following these tips from Healthdirect:
- Keep your back straight
- Look straight ahead with your head up
- Keep your shoulders relaxed
- Pull your stomach in
- Balance your weight evenly on each foot
- Keep your knees straight
Position your desk at the correct height
Adjusting your desk so that it is at the correct height will help you to get the most from using it. There is no one-size fits all way to adjust your desk, as everyone is an individual. However, generally, it is helpful to position the stand up desk so that your monitor is at eye level. Positioning the desk so that you can easily reach your mouse and keyboard without needing to overstretch is also a great way to stay comfortable when using your stand up desk.
Don’t stand up all day
Many people ask, how long should I stand up for when using a stand up desk? While we know that sitting for long periods can cause discomfort, the same is true of standing for too long. So, to get the most benefit from your standing desk, it is advisable to alternate between a seated and standing position throughout the day.
Experts advise that standing for around 30 minutes every hour will help you to gain the health benefits of using a standing desk.
Choose comfortable shoes
Standing at your desk throughout the day while wearing uncomfortable shoes or high heels can alter your posture and place you in an incorrect standing position. Wearing shoes that provide your feet with adequate support and have comfortable soles will help to keep any aches and pains at bay.
Use a standing desk mat
An ergonomic standing desk mat, also known as an anti-fatigue mat, will help to relieve the pressure on your feet and through your spine to make standing a more comfortable experience.
How to use a stand up desk when sitting down
As well as understanding how to use your desk in a standing position, it is essential to know how to get the most from your stand up desk when you are sitting down. Here are some tips to help:
Use an ergonomic chair
An ergonomic chair is adjustable to allow you to tailor the armrests, back support, and height to meet your needs. The support provided by an ergonomic chair will help you to maintain the correct posture when sitting and relieve the pressure on your back. Ensuring that your knees are lower than your hips will also help to take some of the pressure off your tailbone.
Correctly position your equipment
To prevent aches and pains and maintain good posture, it is essential to position your equipment correctly.
Ensure that you can reach the middle of your keyboard without overextending your arms and that your wrists do not need to bend downwards to type. The top of your monitor should be around three inches higher than your eye level to prevent neck strain.
Now that you know how to get the most from your stand up desk, why not browse our selection of stand up desks today to start enjoying the benefits?
References:
https://www.health.harvard.edu/pain/the-dangers-of-sitting
