Making the Move to Height Adjustable Desks
It's hardly breaking news that sitting at work all day is bad for you. Sitting for hours may mean you'll increase your chances of dying younger than your standing counterparts - no matter how much you work out.
Sitting is not a natural position. Long periods of sitting behind a standard desk can cause substantial problems including backaches, neck and shoulder pain, sciatica, leg cramps, headaches and vision issues.
Standing all day can be painful too, especially if you are not accustomed to it. Standing also uses about 20% more energy than sitting so your body tires more quickly. A height adjustable desk where you can easily change the height of the desk to alternate between standing and sitting is the best solution.
An ergonomic height adjustable desk makes you feel better, and when you feel better, you work better. A height adjustable desk will help you be more productive at work. It also encourages interaction with your co-workers and colleagues.
Start slow - Don't try to go from six hours of sitting to zero overnight. Aim to sit just three of your waking hours each day. So start with just 20 minutes at a time at your standing desk, then add on time as you get used to the setup. Standing doesn't sound like a lot of work, but when your body is used to sitting most of the day, you will strain your body by standing too much, too fast.
Use a mat - Take it easy on your knees, hips, and ankles by using an anti-fatigue mat where you plan to stand. This mat will provide support for your feet and relieve pressure on your heels, back, legs, and shoulders, which in turn will help you stand for longer and improve your health.
Get your work done - If standing is too distracting, use your sitting times when you need that extra concentration. You may find the standing desk a little distracting at first, but you'll likely adjust and learn to refocus with time.
Set it up right - Standing at your desk will improve your posture and reduce eye strain. Your computer screen should sit approximately 35 to 70 centimetres from your eyes, and just above resting eye level so you have to look up slightly to see it. This keeps you from hunching over or slouching as you type away on your keyboard. The simple act of standing will also improve your core strength, leading to better overall posture.
Keep your wrists flat and your elbows at a 90-degree angle - If you feel like any part of your body is straining while you are standing then you need to make adjustments to make it more comfortable.
Move - Standing does burn more calories than sitting, but to really see optimal health benefits make sure you are walking throughout the work day as well. Buy a pedometer or a fitness tracker and add in steps where you see fit during the day (suggested 10,000 steps per day at a minimum). Look for creative ways to do other exercises during the workday, too, that stretch your muscles and keep your circulation and metabolism going.
Keep all the above in mind and you're well on your way to a longer, healthier, and more productive life.