Many offices have begun moving away from traditional desks to transition to standing desks. Standing up to work can decrease health issues such as obesity and heart disease. Standing also helps prevent leg disorders due to poor circulation and keeps good cholesterol from dropping.
Using a height-adjustable desk helps you stay focused, productive, and energetic throughout the day while maintaining the ability to easily move from sitting to standing. Get the best of both worlds with these tips to transition from sitting to standing at work:
Flexibility is key: We are not designed to stay in one position for prolonged hours. Standing for long periods of time can also be harmful to your health. Alternate between sitting and standing throughout the day; making sure to stand for a minimum of 5 minutes every hour. Find a routine that works best for you, as every person is different.
Think about ergonomics: Optimize your workspace by placing monitors and keyboards at the correct height. Your elbows should rest at a 90-degree angle. The center of your monitor should be 10-25 degrees below horizontal eye level. A laptop raiser or monitor arm can help you find the proper adjustment.
Find comfort: Be sure to have proper footwear that has the right amount of support for your feet. If you work in a more formal setting, keep a pair of shoes at your desk that you can switch into when your feet start to bother you. Use a footrest to help increase circulation, relieve pressure on your lower back and provide raised foot support.
Focus on posture: Whether you are sitting or standing, it may be easy to slip into old habits of “easy” or “comfortable” slouching positions. Beware of your posture throughout the day. When standing, keep a relaxed stance, instead of a tense and rigid gait. When seated, keep your knees slightly lower than your hips with your feet planted firmly on the floor.
For a personal assessment, make a trip to your closest Relax The Back store and start experiencing a more productive and pain-free workday. Be sure to follow us on Facebook and Twitter for more tips and information on ergonomics and workplace wellness.
For many, sitting at a desk for work is unavoidable. A desk that is appropriately adjusted in addition to being well designed is an important part of an ergonomic workstation. A well-made desk should provide proper clearance for your legs, minimize awkward exertions and postures, and allow for proper placement of computer accessories.
A desk that isn’t properly set up or well designed can cause shoulder, back, and neck pain, which can lead to discomfort and performance inefficiencies. Generalized fatigue and contact stress are also a result of a poorly designed desk and the inability to change working positions.
Follow this ergonomic guide to avoid unnecessary strain and pain:
Frequently used devices (phones, keyboards, and mouse) should be within comfortable reaching distance.
Work surface depth should allow the monitor to be viewed at a distance of at least 20 inches.
If necessary, remove center drawers or insert stable risers under table legs to create clearance for your thighs and legs.
Use a height-adjustable desk, such as a Standing Desk, to have the ability to change working positions from sitting to standing throughout the day.
Standing up from your desk every hour for 2 – 3 minutes can help reverse the negative effects of sitting all day.
For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back store to receive a custom adjustment of the proper Ergonomic workstation.
Sitting for long periods of time can cause key muscles in the body to become tight and ultimately weak. Here are some tips to get moving in the office:
Think and work on your feet: Standing while working helps promote increased circulation, mental alertness, core strength, and relieves stress on your back and legs for a productive, pain-free workday. Our Sit-to-Stand desk quickly, quietly, and conveniently converts from a low of 26” to a high of 55” for flexibility in work habits.
Take stretch breaks: Take hourly stretch breaks, focusing on leg and feet stretches right at your desk. Try standing on tiptoe or on one leg, and do small lounges to work the calf muscles and knees.
Walk the talk: Instead of emailing a coworker who’s nearby, walk to his or her desk to discuss in-person or suggest a mobile meeting where you walk and talk.
Climb: Ditch the elevator, and take the stairs wherever possible. Stair climbing is a vigorous activity that counteracts the slowdown of metabolic activity that happens when seated.
In addition to these activities, try these great stretches to counteract the effects of prolonged sitting. Jeremy Shore from Livestrong.com shows you a few easy and effective office stretching techniques.