Sitting all day at a desk takes a toll on your health. Extended sitting is linked to weight gain and a higher risk of diabetes and heart disease. A review by the Mayo Clinic of 13 studies found that people who sit for more than eight hours a day without physical activity face a similar risk of premature death as those who are obese or who smoke. Another study in the Annals of Internal Medicine concluded that long periods of sitting may raise the risk of early death even for people who exercise.
Standing Desks Are on the Rise
To counter the health risks of prolonged sitting, many workers are turning to standing desks. A standing desk is designed so you can comfortably use a computer while standing. These desks have become increasingly common. In a 2017 survey by the Society for Human Resource Management, 44 percent of HR professionals reported that their company provided or subsidized standing desks, compared with 13 percent in 2013. If you’re thinking about trying one, here are 13 practical tips to help you use a standing desk effectively and comfortably.
Test the Concept
If you’re unsure whether standing while you work will suit you, experiment before you invest. Place your monitor and keyboard on sturdy boxes or a temporary riser for a few days to see how it feels. Many people find a brief trial helps them decide whether a standing setup is workable for their routine.
Gradually Get Used to Standing
Don’t try to stand for an entire workday right away. Start by building up to two hours of standing per day, and then increase gradually to four hours, alternating between sitting and standing. Gradual progression reduces strain and helps your body adapt comfortably.
Get an Adjustable Chair, Too
Choose an adjustable chair so you can change seat height, back support, and tilt. A versatile chair makes transitioning between sitting and standing smoother and helps you maintain proper posture when seated.
Wear the Right Shoes
Office footwear isn’t always supportive for long periods of standing. Consider keeping a comfortable pair of supportive shoes at your desk—especially if your usual work shoes are heels or otherwise unsupportive. Some standing desk users also use an anti-fatigue mat to reduce pressure on knees and ankles.
Do Some Stretches
Standing in place can tighten muscles over time. Incorporate simple stretches for hamstrings and calves several times a day, and add calf raises or gentle leg movements to keep muscles flexible and reduce stiffness.
Don’t Forget to Walk
Standing burns more calories than sitting, but walking burns more than standing. Take short walks during the day—15 minutes around the office can help reduce the risk of weight gain and improve circulation. Even when you use a standing desk regularly, make time for brief walks.
Make Sure Your Desk Is the Right Height
Adjust your desk so you can stand upright without hunching over your screen. Your shoulders should be relaxed and your posture neutral. If the desk is too high or too low, you may develop neck and shoulder discomfort.
Adjust Your Keyboard and Mouse
Your keyboard and mouse positions differ between sitting and standing. Place them where you can keep your elbows close to your body, wrists straight, and hands at or slightly below elbow level. Keeping these ergonomic principles in mind helps prevent strain and repetitive stress.
Make Sure Your Screen Isn’t Too Low
A common mistake is positioning the monitor too low, forcing you to look down while standing. This posture can cause neck and upper back pain. Your screen should be at eye level so you can look straight ahead with a neutral neck.
Schedule Time to Stand
Set specific times for standing so it becomes a consistent habit. Some users raise their desk to the standing position first thing in the morning and again in the afternoon to stretch their legs and stay active throughout the day.
Feel Free to Move or Dance
One perk of standing is that you can move freely—shift your weight, sway gently, or even dance briefly if it lifts your energy. Light movement helps you stay alert and reduces the discomfort of standing still for long periods.
Use a Headset
If you make phone calls while standing, use a headset or speakerphone rather than cradling the phone between your neck and shoulder. This prevents neck strain and lets you move more naturally while talking.
Keep Your Desk Clutter Free
For adjustable or convertible desks, minimize clutter so items don’t fall when you raise or lower the surface. A tidy workspace also makes it easier to switch positions and helps you maintain focus. Many people find that standing helps them feel more alert and less fidgety, improving concentration and comfort throughout the workday.