If you work in an office and spend most of your time sitting in front of a desktop computer, you must take measures to minimize the effects of your sedentary habits on your health. Here, we cover 5 benefits that come with a standing desk.
Sitting for long periods of time has been correlated with pain, a loss in productivity, and a fall in life expectancy in various studies. So, what’s the answer? Standing desks that adjust to your height are becoming increasingly popular as a way to get more exercise during the day!
The benefits of a standing desk are endless. The ergonomics payoffs are definitely worth the habit change, no matter how scary the notion may seem at first. Let’s take a look at some of the best reasons to stand while working!
What is a standing desk?
A standing desk, often referred to as a stand-up desk, is a workstation that allows you to work while standing up comfortably. These desks lift your computer to a height that allows you to work while standing. It keeps you on your feet for a longer period of time. Height-adjustable workstations, or sit-stand desks, are what they’re commonly called as well.
Although research is still in its early stages, it appears that utilizing a standing workstation can provide significant health advantages. It has the potential to boost productivity. At the absolute least, employing this style of workstation helps mitigate the negative consequences of excessive sitting.
A standing desk can be purchased online or at a local office supply, big-box, or electronics store. When it comes to cost, there are standing desks for practically any budget, ranging from $150 to more than $2,000. A good value for money standing desk will cost between $500 and $750. A good standing desk converter will set you back roughly $200. Treadmill desks take the concept a step further by allowing you to walk while working, but they can also be expensive, often setting you back more than $1,000.
Top benefits of using a standing desk
While you may not be able to totally avoid sitting at your desk or at least for portions of your workday, there are certain things you can do with your office furniture that can help in boosting your health and becoming an active sitter. Here are five scientifically validated benefits of having a standing desk.
- Improves productivity
- Boost mood and energy levels
- Reduce neck and back pain
- Reduces risk of weight gain
- May increase life expectancy
Now, let’s shed more light on how these benefits work, and the medical research behind them.
Improves productivity
Standing desks are ergonomic. They are connected or created to increase productivity and comfort in the workplace. It is vastly acknowledged that standing desks can aid in calorie burning and weight loss. Standing can even assist students in enhancing their attention and cognitive abilities. But more importantly, adult productivity at work may be boosted as well by just standing up. Employees who stood at their workstations were 46 percent more productive on a routine basis, according to a research study conducted in 2016 by Texas A&M University.
Boost mood and energy levels
Sedentary behavior raises the risk of depression and anxiety while standing desks have been demonstrated to enhance a person’s mood and energy levels. A group of 24 office workers received a standing desk as part of the Take-a-Stand Project in 2011. Over the course of the four weeks, participants self-reported improved moods and reduced sitting time by an average of 66 minutes. Participants were asked several questions after the 4-week intervention period about the benefits of switching between sitting and standing positions.
When they utilized sit-to-stand workstations, they felt less anxious and more energized, healthy, focused, and joyful. Participants’ emotions and energy levels returned to pre-sit-to-stand desk levels once the sit-to-stand desks were removed, suggesting that sit-to-stand workstations were the source of better health.
Reduce neck and back pain
Back and neck pain is one of the most prevalent complaints of office employees who sit for long periods of time. It affects the majority of individuals at some point in their lives.
If you’re suffering from back pain or recurring neck problems, standing for a few hours may help you feel better. In a 2011 study published by the National Institute of Health, researchers discovered that persons who stood for at least an hour had a 54 percent reduction in upper back and neck discomfort.
Another research study found that those who worked at sit-to-stand workstations had much less discomfort in their lower backs. A total of 46 university workers with self-reported persistent chronic lower back pain were included in this study. Over time, those who had access to a sit-stand workstation reported a substantial decrease in pain.
Reduces risk of weight gain
Consuming more calories than you burn is the ultimate cause of weight gain. Most office workers gain wait if the job demands them to sit for long hours. While exercise is the most efficient strategy to burn calories rapidly, merely standing rather than sitting can be more helpful than you think.
According to another study, compared to an afternoon of sedentary work, standing for the same time burns an additional 174 calories. Standing at your desk for an hour each afternoon burns about 1000 more calories each week. This calorie differential might be one of the reasons why sitting for extended periods of time has such a significant relationship to obesity and metabolic illness.
May increase life expectancy
Following a study done in the 1950s on the association between physical work and coronary heart disease, researchers hypothesized that standing promotes heart health. When seated bus drivers were compared to bus conductors who stood all day, bus conductors who stood all day had half the risk of heart disease-related mortality. Recent studies support this hypothesis, with scientists discovering that spending too much time sitting raises one’s risk of heart disease by roughly three times. You may be able to reduce your risk of cardiovascular disease by remaining active.
While a rise in blood sugar levels is expected after a meal, those who experience a substantial rise in blood sugar are at a considerably higher risk of developing diabetes. Increases in blood sugar have also been related to an overall feeling of ill health.
In a brief study of ten office workers conducted in 2013, it was shown that standing for 185 minutes after lunch decreased blood sugar levels by 43% compared to sitting for the same amount of time. The participants also wore pedometers, which were evaluated. No significant differences in physical motions were detected between the two groups. This suggests that the difference in blood sugar levels between standing and sitting was due to standing vs sitting.
Prolonged sitting time has been linked with an increased risk of mortality in studies. It is not unexpected given the substantial link between sedentary time, heart disease, and type-2 diabetes. In fact, according to an analysis of 18 studies, people who sit the most are 49 percent more likely to die young than those who sit the least.
Lastly, according to another study, limiting sitting time to 3 hours per day would add two years to the typical American’s life expectancy. Although these observational studies cannot show cause and effect, the weight of evidence suggests that standing more frequently may help us live longer.
Where can you buy a standing desk?
Most people have worked for 90,000 hours — roughly a quarter of their life — by the time they retire. A standing desk is one of the most important tools we can utilize to ensure that we take care of our brains and bodies as we work. If you’re going to give it a try, most office furniture stores now sell sit-stand desks. You may also buy one on a website like Amazon. The two options listed below are a great place to start.
- Bigzzia Standing Desk Converter, Height Adjustable Sit Stand Desk Riser 32 inch wide Stand Up Desk Converter for Dual Monitors
- AirRise Pro Standing Desk Hub Sit Stand Desk Converter Adjustable to any height; Computer Workstations for Home and Office Use (Black – 81cm)
There are a lot of options available both on the internet and in furniture stores. Make sure to read a professional review of the desk before you purchase it. We advise that you spend your working time between standing and sitting equally in a 1:1 ratio when beginning to utilize a standing desk. Standing a lot can initially cause a strain on your body, and you should prioritize safety above all else. Eventually, you can increase the length of time you spend standing as your body adapts to the pressure.
