How to Stay Active When Using a Standing Desk

Time and again, scientific research has proven that sitting for hours on end increases the risk of developing health complications such as obesity and cardiovascular diseases. In the past, the way to avoid such health problems was to take walks every hour, which was not always feasible as it required people to break their focus, which ultimately affected their productivity. But now, people can use standing desks, which address the complications of prolonged sitting while enabling people to maintain their focus at work. So, how can you use this convenience to integrate more movement into your day while boosting your productivity? Find out.

Simple Ways to Stay Active When Using a Standing Desk

A common mistake people make when using standing desks is standing for hours at a time. Just like with sitting, standing for long hours can cause muscle aches, posture problems, and a hoard of other health issues. Let’s look at how we can reap the benefits of these desks without exposing ourselves to health risks.

Come up With an Alternation Schedule

The easiest way to avoid fatigue and get your work done is to alternate between sitting and standing. So, how do you do this?

• Determine how long you can stand. Beginners can often stand for 10 to 20 minutes at a time, while seasoned standing desk users can go for as long as an hour.
• Follow a sit-stand ratio. The ideal balance is 1:1 such that if you stand for 30 minutes, you sit for 30 minutes to enable your body to recover. If you’d like, you can alter this to a sit-stand ratio of 2:1.

You can simplify your alternation by getting an electronic desk on this website, desktronic.co.uk, which enables you to set your preferred standing parameters. That way, you can move to your preferred standing position with the push of a button, which saves you time.

Take Breaks between Work Sessions

While alternation helps you stay alert, your body will eventually start feeling tired from all the sitting and standing, which can result in a dip in your energy levels. Plan your day such that you carve out time to take 5 to 10-minute breaks each hour. You can use this time to do the following:

• Grab a snack. Fuelling up is a great way to keep your energy levels up – choose healthy options like fruits and nuts;
• Do some exercises. Movement stimulates more blood circulation and eases the tension in your muscles. You can keep it simple with calf raises and arm extensions. You can also challenge yourself with some desk pushups or squats. Be sure not to push yourself too much, and always focus on your safety when doing these exercises;
• Stretch your body. Even with good posture, your muscles may still experience fatigue. Stretching them through simple arm raises, side-to-side neck stretches, shoulder rolls and torso twists should do the trick.

Another great way to be more active is to integrate movement into your tasks. For example, if you have a work call that does not require you to be at your desk, you can take the call as you walk around the office. Come up with fun and creative ways to get out of that sit-stand alternation, and you’ll find yourself feeling more active and productive.

Keep it Simple

The prospects of getting some activity in, burning more calories, and protecting your health may push you to take things to the next level. But while challenging yourself is great, you must also protect yourself by choosing safe and sustainable ways to be active at work. How?

• Ensure you are comfortable. Your desk setup should promote proper posture so you do not strain your back, neck, or arms. Otherwise, you will still risk muscle aches despite being active;
• Cap your standing time. Start slowly to account for your standing experience. Then, build on this as you get more comfortable with working while standing. Research suggests that the maximum standing time should average two to four hours a day.

Remember to stay hydrated and listen to your body so you do not strain yourself.

Final Thoughts

Standing desks offer a fantastic opportunity to combat the negative effects of prolonged sitting and integrate more movement into your workday. By implementing a structured sit-stand schedule, incorporating short active breaks, and finding creative ways to move during tasks, you can maximize the benefits of your standing desk. Remember to prioritize comfort and safety by ensuring proper posture, gradually increasing standing time, and listening to your body’s signals.

Staying active at work doesn’t have to be strenuous; even small changes can make a big difference in your overall health and productivity. So, embrace the potential of your standing desk and discover a healthier, more energized you.