Stand up desks or height- adjustable standing workstations have gained popularity in recent years as a way to improve overall health and solutions for incorporating movement into our daily routines. These versatile fitness tools are transforming both workplaces and home offices, offering a dynamic approach to combating the adverse effects of prolonged sitting.
But standing desks are not a new innovation, their history dates back to the time of Greeks and Romans who used to use lectern, a slanted stand used to hold text whilst speaking and can also be traced in the art domain where historic and prominent figures like Vincent Van Gogh and Leonardo Da Vinci used these desks to work on their masterpieces.
Modern day standing stations and desks come in multiple styles and designs such as simple adjustable desks to sophisticated electric desks and cord free pneumatic desks. This article delves into the benefits and advantages of standing stations, highlighting their growing popularity. It’s time to stand!
Health benefits of standing stations
Reduce the risk of chronic diseases
Prolonged sitting is linked to an increased risk of chronic diseases such as heart disease, diabetes, and certain cancers. Standing stations promote movement and encourage better posture, which can mitigate these risks by improving circulation and reducing insulin resistance.
Hence, standing stations can ensure better blood flow in the body and promote movements and help mitigate risk of developing diseases.
Enhances caloric burn and lowers risk of obesity
Weight gain is caused due to consumption of more calories and less burning. Sitting on a chair for prolonged hours can boost the risk of obesity but simply standing at a precise interval of time can be beneficial. Individuals can improve their stamina, energy expenditure and include weight management to their daily lives.
A small fun fact is that when compared to an afternoon of sedentary work, the equal time spent standing can result in burning over 170 additional calories which is approximately 1000 extra calories burnt each day by just standing.
Improved posture and reduced back pain
Sitting hunched for a long period of time over a laptop or a computer can result in stiffness in neck and back. Standing stations promote proper alignment of the spine, reducing strain on lower back and neck area.
Additionally, several studies show that using a standing station decreases chronic back pain caused by sitting at a desk dramatically.
Boosts energy level and productivity
Standing and moving throughout the day can help elevate and enhance energy levels, concentration as well as productivity. This can particularly benefit the work environment as prolonged sitting can result in fatigue and stress.
A common concern related to standing stations is that they can hinder the productivity of work but many studies show that using such desks for four hours a day have no impact on the number of characters typed per minute and considering these desks improve health and productivity can increase creativity as well.
Application of standing stations
Workplace
Many modern organisations nationally and internationally have adopted the standing station culture. Employees can alternate between sitting and standing.
Home office use
As work-from-home culture increased after the pandemic, standing stations have become a popular addition at home offices. They provide flexible solutions to those who want to be fit and keep moving whilst working.
Exercise routines
Standing stations are an excellent way to burn away fat and live a healthy lifestyle. A variety of exercises like calf raises, squats, and stretches can be added to your routine.
Public spaces
Adjustable standing stations are also being introduced in public spaces like libraries, airports, and shopping centres, providing opportunities for movement in environments where sitting is prevalent.
A few tips for using standing desk proficiently
Sit and stand alternatively
Sitting for an adequate amount of time is unhealthy but that does not mean that a person has to stand all day instead. Standing for a long period of time is also harmful as it can affect your leg muscles, tendons and other connectivity organs.
Hence, it is imperative to avoid this by striking a balance by alternatively sitting and standing. Try to alternate sitting and standing every 30 to 60 minutes.
Screen and desk should be adjusted correctly
It is fundamental to correctly adjust your screen position and desk height appropriately to improve function and comfort simultaneously. To begin you can adjust the position of your desk at the height of your elbow at 90 degree position from the floor.
Recommendation for the ideal distance between your face and computer screen is 20-28 inches (51 -71) cm. The top portion of the screen should be at eye level and tilt your head between 10 to 20 degrees. During the usage of the laptop try to align the keyboard with your elbow’s height.
Use your arms for additional support
To further reduce pain and gain comfort arm support can be utilised. It is a soft padding or surface area that can be attached to the desk and is designed in a way that pressure on the wrist can be reduced when using a mouse.
Arm support can also tone down risk of neck and back pain as well.
Take regular breaks
Remember to take breaks regularly. You can stretch, rotate your eyes, move your neck, and relax for a bit. A great solution is to keep a reminder to take breaks on your computer software or use post-it notes.
Maintaining fitness is crucial for overall health, reducing the risk of chronic diseases, and enhancing mental well-being. For those struggling to stay active, a standing desk can be a simple yet effective solution. It encourages movement, improves posture, and reduces the health risks associated with prolonged sitting, making it easier to integrate more activity into daily routines.
Vaishnavi Boora, Prominent Fitness Influencer
