How To Use A Standing Desk For Maximum Health Benefits
They say: Sitting is the new smoking, and here we are to save you with the help of sit-stand desks. In order to make the most of your standing workstation, it is important to customize your workspace to suit your body's needs.
Ergonomics, is not an absolute science, since every human body is different. The ideal height for your desk would be different for you than for anyone else, and that's a good thing!
Sitting can put a lot of pressure on your spine, particularly if you're not doing the right ergonomics. Proper ergonomics work hand-in-hand with lower back pain and lower neck pain. By deciding to stand, your spine can lengthen and become less stressed, allowing your back to be in a normal "S" form.
Standing desks have become very popular, especially with work from home scenarios, as they are helpful to health and productivity.
However, there are no specific rules for how best to use a standing desk, let’s discuss how we can make the best out of the medical benefits of standing.
Here's how to use the proportions of your own body and the natural posture to build the perfect standing workstation. When you're all set up, make sure you learn all on how to use the standing desk correctly to get the most of the medical benefits of standing.
HOW TO ADJUST THE DESK WITH YOUR SCREEN
Right desk height and computer screen location are important for enhancing comfort and minimizing the risk of injury in the workplace.
To begin with, set your standing desk at about elbow height. This means that the elbows should be 90 degrees from the floor.
The distance from the tip of your middle finger to your elbow should be no less than a quick comparison.
Your eye level should be at the top of your computer so that you should never have to turn your neck up or down.
HOW TO MAINTAIN THE RIGHT POSTURE WHILE STANDING
Hold your neck elevated and try to relax your back and shoulder. Stand straight and don't bend your chin down or up, allow your neck to stay neutral.
To stop exhaustion, shift your weight from one foot to the other. You may use a small footrest to keep one foot raised while you alternate, or an anti-fatigue mat. Don't slouch forward or strain your spine by leaning backward.
INCREASE OR REDUCE THE HEIGHT OF YOUR STANDING DESK AS PER YOUR ELBOW
Bend your elbows at a 90-degree angle and let your arms hang loosely close to your torso, with your armrests barely reaching your elbows.
Lift or lower your standing desk until it hits the bottom of your forearms. You must move your hands freely over the keyboard with smooth, relaxed wrists.
FOLLOW A SIMPLE RULE: 3S - SIT, STAND, SWAP
It's not ideal to stand for long periods of time. You will stress the leg muscles, tendons, and other connective tissues.
NCBI research shows that for every 1 to 2 hours you sit in your office, out of which 1 hour should be spent standing. Switch between sitting and standing up every 30 to 60 minutes.
ADJUST THE POSITION OF YOUR KEYBOARD AND MOUSE
You will strain your wrists by working long hours on your machine. It is therefore necessary to optimize the location of the wrist while sitting or standing.
The optimal angle when standing is slightly longer than when seated. The inability to consider this distinction in those who regularly swap between sitting and standing has been shown to contribute to increased wrist pain and discomfort.
Hold your keyboard and mouse at the same height to secure your wrists when standing, and hold your wrists steady when typing.
USE OF SIT-STAND DESK WHILE SITTING
Change the height of your chair such that the top of your seat cushion is parallel to the base of your knees.
Keep your feet flat on the floor and leave a fist-sized space gap between the back of your knees and the front edge of your seat. Your legs should be parallel to the floor and your knees bent at a 90-degree angle.
Adjusting your ergonomic chair will help you to maintain a comfortable posture while preventing back pain.
WATCH YOUR POSITION WHILE YOU'RE SITTINGYour upright stance when sitting should be supported by the backrest of the chair, which must be bent or padded to reach the hollow of your back.
Sitting in an uncomfortable position increases the pressure on the discs and vertebrae of your spine and, as a result, may cause back pain. Lumbar support is necessary to avoid strain on the spinal discs and vertebrae.
An ergonomic chair supports the inward curve of the lumbar spine, which keeps it safe. Sitting for prolonged periods of time without it can lead to slouching and, by extension, lower back pain. An ergonomic chair will help make your sitting time more comfortable than a standard chair with its adjustable settings.
KEEP YOUR STANDING WORKSTATION CUSTOMIZED AS PER YOUR CONVENIENCENote, everybody is different and they should be able to adapt their workspace to their own needs. Some of us have longer arms, shorter legs. Some of us have knee problems or flatter leg arches.
No matter what your unique requirements are, the advantage of height-adjustable desks is the modular design as they can be personalized to fit anyone.
READY TO SET-UP YOUR STANDING WORKSTATION?
If you work a sedentary lifestyle, standing would be your secret to a healthy life. Standing is a great way to help minimize health complications, such as heart disease and diabetes.
Standing can help strengthen your posture while reducing neck and back pain with proper ergonomics. Standing and any increased movement during the day will help to encourage improved circulation and operation.
Overall, if you minimize the amount of sitting you do in a day, you can see a lot of health benefits and you might even improve your lifespan. If you really want to improve your fitness, add some movement and activity to your day.
Taking a short break by standing at your desk and growing your overall activity would be the best way to a fresh, healthier lifestyle.