Sitting continually for long hours can lead to health issues, including diabetes, and eventually, early death. So, it’s best not to sit for hours together, whether it is a curved chair or a straight one.
Moreover, sitting for long periods can also lead to back problems. You may suffer from chronic backaches, as you will be putting unnecessary strain on your spine.
However, there is no doing without working long hours in today’s life. So, what can you do so that you don’t suffer from these issues that arise from sitting all day long? While you may not be able to do away with working for hours together, what you can do is use a standing desk.
Standing desks became a craze back in 2011 and have been around ever since. But is working on a standing desk suitable for you? A standing desk has various benefits, especially for your posture, not to mention overall health.
However, to harness the full potential of a standing desk, you will need to consider many factors, including the height to which you must adjust it. But before that, you ought to know what standing desks are and how they help.
What Is A Standing Desk?
A standing desk, or stand-up desk, as it is also known, is a desk in front of which you can stand and work for long durations comfortably. These days, most standing desks come with adjustable heights.
So, you can set them to the height to which you are comfortable working. Although research is still early, you have many benefits of using standing desks for work. However, it is important to understand that standing desks are beneficial for health in many ways.
Health Benefits Standing Desks
As suggested earlier, a standing desk boasts many health benefits.
Lowers Obesity Risk
Sitting for long hours can lead to excessive weight gain and, ultimately, to obesity and diseases such as diabetes. So, it’s always better to refrain from sitting for too long, even if it means that you must work continuously.
Instead, you can use a standing desk, although exercising would be a much better option.
However, standing desks also help burn those extra calories. You can burn as much as 170 calories by standing for as long as you need to exercise.
So, going by these numbers, you would be burning an additional 1000 calories each week apart from your daily routine.
All these put together can significantly reduce the risk of obesity and other such heart-related problems.
Lowers Blood Sugar Levels
Sitting for long hours, especially after a meal, can significantly increase blood sugar levels, and in turn, the risk of Type – 2 diabetes.
A small study involving ten office workers found that standing and working for approximately three hours after lunch reduced blood sugar levels by 43% than those who sat for as many hours.
Similarly, another study involving 23 workers showed that sitting and standing every half hour reduced blood sugar level spikes by nearly 11%.
When you compare the results of these studies to those workers who were working by sitting after having a meal, you will find that this group’s blood sugar levels shot up by a whopping 112%.
So, the above studies, standing and working, especially after a heavy meal, can significantly lower blood sugar levels.
Lowers Risk Of Developing Back Pain
Most people who work for long hours by sitting complain of back pain. However, several studies have shown that standing and working can significantly reduce this risk of developing back pain significantly.
In one such study, participants recovered nearly 32% from lower back pain by using standing desks for work for weeks together.
Likewise, another study showed that using a sit-stand desk for four weeks reduced upper back and neck pains by 54%.
These studies suggest that standing and working, or using standing desks for work, has a profound impact on lowering the risk of developing back or neck pains.
A common problem that most people think can arise because of standing desks is reduced productivity, especially when it comes to typing. However, a study involving 60 young professionals suggested that standing and working or using standing desks had no impact on typing speed or productivity.
So, working on a standing desk does not hinder productivity. Contrarily, standing desks can boost productivity since it improves overall health and efficiency.
Standing and working can help you live longer by lowering the risk of various heart and lifestyle diseases, including diabetes.
A series of studies have found that people who sit for long hours risk dying earlier than people who stand for as many hours.
So, standing and working for long hours has many more benefits than sitting. However, when using a standing desk, you will need to consider a few factors so that it is beneficial in ramping up productivity and reducing fatigue.
How To Adjust Height Of Your Standing Desk?
When using a standing desk for work, you will need to consider several factors: the height at which you must keep the desk to work comfortably.
Adjusting Your Desk And Computer Screen
A crucial aspect to consider when using a standing desk for work is the height of the monitor and desk. Standing desks help you do away with neck pain.
However, they can become useless if you don’t adjust the monitor and desk height, as you may end up with back or neck pain.
You should set the desk at the elbow level. Also, to work comfortably, you can place your arms out and stand straight and tall. When adjusting the height, make sure to rest your arms on the desk.
For this, you can even buy an adjustable desk – one which you can adjust the height accordingly.
Similarly, you should also adjust your monitor or computer screen height so that you don’t suffer from neck pain. Don’t set it too close to your face, but don’t set it too far as well.
The monitor’s position should be such that it doesn’t harm your neck, back, and eyes in any way.
You could also tilt the monitor slightly towards the back to about 20 degrees. That way, you can view your screen without harming your eyes.
If you use more than one monitor, place them close together at such angles that they face you directly.
Also, the monitor’s height should be slightly below the eye level for increased comfort. Again, if you use more than one monitor, where you would use one of the monitors more often than the rest, place those monitors directly in front of you.
Adjusting Keyboard And Mouse Positions
Most standing desks also come with a keyboard tray. So, if your standing desk has a keyboard tray where you place the keyboard, you must also adjust the tray height.
The important thing here is that the keyboard should be at such a height that you can quickly type away even while standing.
Using Arm Supports
While you should adjust the monitor and keyboard heights to work comfortably on a standing desk, you can also use arm supports to place your hands.
Several studies have shown that arm support significantly helps reduce the risk of developing neck pain.
Using an Anti-Fatigue Mat
If you are not used to standing for long hours, you can also use an anti-fatigue mat. Anti-fatigue mats can be helpful, especially if you are working for long hours.
The height to which a standing desk needs to be adjusted depends on several factors, including the monitor and keyboard.
More importantly, it would help if you got a standing desk to adjust to a height at which you can work for long hours and still not suffer from neck or backaches.
You Should Not Adjust Standing Desks To Wrong Height
When using a standing desk for work, it’s crucial to set it to the correct height. You will suffer from various problems, especially those related to the back and neck.
Moreover, by not putting the standing desk to the correct height, you may not see what’s on the screen, leading to eyesight issues.
Furthermore, you must maintain the correct posture when working on a standing desk or risk suffering from various health issues.
There are several advantages to using a standing desk for work. For instance, you don’t suffer from health problems, as it reduces the risks of ailments like diabetes, not to mention back and neck aches.
Plus, it promotes better health and longer life. However, you should also not forget to adjust the standing desk to a height you are comfortable working.
You must also adjust the height of your monitor and desk so that it is in line with the desk.
Also, don’t forget to keep a good posture when working on a standing desk as not doing so defeats the purpose, and you may suffer from back and neck pain.
Anthony Laird is an interior designer and decorator with many years of experience. He is passionate about helping people make the most of their living space. Leveraging his many years of experience, Anthony Laird teaches people how to create the most inspiring interior spaces. With the increasing rate of home offices across the world, Anthony Laird now uses LichtenCraig to help more people design home offices that suit their personality and increase productivity.