Standing Desks: The Definitive Guide to Standing at Work

Below you will find a table of contents for each section so you can skip ahead as you like or you can go ahead and start from the beginning. Be sure to leave your comments below after reading about your experiences from sitting too much or making the switch to standing desks.

Table of Contents

1. The Damage of Sitting Too Much
2. The Benefits of Standing
3. Disadvantages of Standing
4. Bottom Line on Standing
5. Types of Standing Desks
6. Standing Desk Options
7. Tips for Working at a Standing Desk
8. Further Reading

 

The Damage of Sitting Too Much

Recent research has estimated that more than half of the average American's waking life is spent sitting (Source). During a typical day, most Americans can spend as much as 95% of their day sitting. In fact, office and administration employees spend approximately 80,000 hours of their working life sitting down (Source). That’s a very staggering number. That much sitting leads to an increase in obesity, lower HDL (good cholesterol), and a reduction in our metabolic rate.

While over the past few years, there have been numerous research studies reporting on the harmful effects of sitting for excessive periods, it can be confusing to understand just how bad sitting really is. Some studies suggest that sitting is a lethal activity and it has even been compared to the smoking of our generation. We all seem to know it’s bad but we do it without thought anyways. Then there are some who argue, it’s not sitting that is really doing us in, it's being completely stationary and our lack of movement, whether we are standing or sitting.

However, it’s clear that too much sitting is damaging. Even if you aren’t aware of the stats, many of us know its ill effects. Sore hips, back, neck, and shoulder pain all result from too much sitting.

When you sit, all sorts of activities in your body begin to shut down. The electrical activity in your leg muscles shuts off, calorie burning drops to 1 per minute, enzymes that help break down fat drop 90%, and after two hours of sitting, good cholesterol drops 20% (Source).

Image Source: Kybun

On top of that, sitting 6 or more hours per day increases your chance of dieing within 15 years by 40% compared to someone who sits less than 3 hours. Even with exercise. It’s also found that obese people tend to sit for 2.5 hours more than thin people. And finally, people who have jobs where they spend most of their time sitting have twice the rate of cardiovascular disease as people with standing jobs (Source).

In addition, in a study of more than 17,000 men and women taken place over the course of 13 years, scientists found that people who sit for most of the day are 54% likely to die of heart attacks (Source).

You may be thinking “well, all of that doesn’t really apply to me because I exercise regularly, so I offset any of those harmful effects of sitting”. Wrong. Researchers at the American Cancer Society claim that sitting is so bad that its damaging effects can not be overcome by regular exercise.

Studies have found that people who cap off their day with an intense workout yet still spend the majority of their day sitting, were estimated to be 16% more likely to die of any cause in a given time than those people who did not sit for long (Source).

“It doesn’t matter if you go running every morning, or you’re a regular at the gym. If you spend most of the rest of the day sitting—in your car, your office chair, on your sofa at home—you are putting yourself at increased risk of obesity, diabetes, heart disease, a variety of cancers and an early death. In other words, irrespective of whether you exercise vigorously, sitting for long periods is bad for you.” - Olivia Judson, Evolutionary Biologist at Imperial College London (Source)

Additional Resources:

• https://www.latimes.com/science/sciencenow/la-sci-sn-sitting-health-20150119-story.html
• https://www.msnbc.msn.com/id/38385104/ns/health-fitness/

 

 

Disadvantages of Standing

While standing is a great solution to get off your ass and start to fight the harmful effects of sitting, it’s still not a perfect solution. In fact, many have argued that standing all day can be nearly as bad as sitting all day.

Standing too much can cause the spine to compress and lead to lower back problems. It also increases your risk for varicose veins, carotid arteries, and other cardiovascular problems. In addition, standing for long periods of time is tiring and can put a lot of stress on the body.

Standing can also affect the quality of your work. When standing, the performance of many fine motor skills decreases as compared to sitting. This can make it difficult to focus on more mind intensive work such as writing and typing. Especially, if you’re not in shape or use to standing for long periods of time. It’s hard to focus on certain tasks when the muscles in your leg begin to hurt.

Another problem for those who stand while working, is getting your posture and the ergonomics of the desk just right. If your standing desk is not tuned properly to your height, it can introduce new problems such as pain in your neck due to an incorrect monitor height or pain in your hand and wrists if the desk height is too high.

Additional Resources:

• https://health.usnews.com/health-news/health-wellness/articles/2015/02/17/4-ways-your-standing-desk-is-doing-more-harm-than-good
• https://healthland.time.com/2011/04/13/the-dangers-of-sitting-at-work%E2%80%94and-standing/
• https://qz.com/272350/theres-a-huge-hidden-downside-to-standing-desks-that-no-one-told-me-about-2/

 

 

Types of Standing Desks

So now that you know all about the harmful effects of sitting, the benefits of standing, and everything in between, we want to highlight the different types of standing desks out there. The most common are: Fixed Height Standing Desk, Adjustable Height Desk, Add-On Standing Desk, and Treadmill Desk.

Fixed Height Standing Desk

The fixed height standing desk is positioned at a height for the user to stand at without the ability to adjust the height of the desk. The advantage of picking this type of standing desk is typically that it's less expensive than an adjustable desk.

However, when ordering your fixed height standing desk you need to be certain of the height it will need to be set at. Ideally, you want the desk table top to sit at a height that allows your arms to create a 90 degree angle when typing.

The above and below options were built using one of our table kits.

The video below shows a closer look at how the desk comes together using pipe and fittings.

Adjustable Height Desk

The adjustable height desk is adjustable from a range of height typically allowing you to position it as a sitting or standing desk. Some adjustable height desks, like the one pictured above have to be adjusted manually. The one above is adjusted in height by loosening a set screw, adjusting the height of the leg, and then tightening back down the set screw. You would repeat this process for all legs of the desk. This allows you to adjust the height of the desk from sitting to standing or vice versa.

You can position the desk at a height that works for any user, whether they decide to stand or sit. It's great for office environments when you may change employees. New employees can set the desk up to the height they find most comfortable.

Some adjustable height desks, like the one pictured below, feature a motorized or even hydraulic function that can adjust the height of the desk at the push of a button. This allows you to constantly adjust the height of the desk throughout the day. You can sit for some of your work day and stand for the rest. The downfall of a desk like this is that they can be rather costly.

Image Source: Office Snapshots

Treadmill Desk

By using a standing desk, users can increase their physical activity by adding a treadmill. The treadmill standing desk simply utilizes a standing desk, whether fixed or adjustable, with a treadmill for walking on while at the desk. It's a great way to add more movement to your work day.

Add-On Standing Desk

The add-on desk allows you to add a standing desk to your existing, sitting desk. The advantage of a setup like this is typically that it is less expensive than buying a new standing or adjustable height desk. It can be a lasting solution or it can give you a chance to try out standing before fully investing in a new standing desk.

The above add-on was built using Kee Klamp fittings and pipe. It features a platform for the keyboard and mouse while attaching a monitor to the frame itself. We discuss more add-on options below.

 

 

Tips for Working at a Standing Desk

Below we highlight a few tips to make transitioning from a sitting desk to standing desk a smooth and easy one.

Start Small and/or Minimize Your Risk

If you’ve decided to try out a standing desk, you may want to consider starting with a smaller, less expensive solution. Many people seem to either hate or love working at standing desks and you won’t be sure which you are until you try working at one for some period of time. By starting with a less expensive solution, like an add-on, you can try it out for awhile without making too big of an investment.

Alternatively, you could go with a desk that is adjustable in height from a sitting to standing position. This way if you decide you aren’t loving standing while working, you can position the desk at a sitting position.

Use a Pad Under Your Feet

Image Source: Ergonomics Fix

Using a pad under your feet (often called an Anti-Fatigue mat) can help to alleviate some of the stress on your body from standing for long periods of time. Mats like this one conform to your feet and reduce pressure on your feet, knees and back.  

Opt for a Drafting Chair

If you’re working at a standing desk that is not adjustable or not easy to adjust, we recommend opting for a drafting or similar chair. Drafting chairs are usually high enough to sit at when using a standing desk and can be used when you don’t feel like standing anymore. Alternatively, if you already have an office chair that you really like, you can transform it into a drafting chair by using a drafting chair kit.

We use these chairs in our office (pictured below). They allow those in the office who use standing desks to sit down and continue working at their desk whenever they need a break from standing.

Wear Comfortable Shoes

If your company or work environment allows it, try to wear the most comfortable footwear possible. Sneakers are preferred as they typically offer a fair amount of support and cushioning. But if your office won’t allow it, there are a few things you can do to make your footwear more comfortable. For men and women, try insoles with a bit more support and cushioning. It will make a difference when you're spending more of your time standing and on your feet throughout the day. For women specifically, try to avoid high heels and go with something flatter if possible.

Invest in a Separate Filing Cabinet and/or Drawer

Unlike most traditional desks, standing desk typically don’t offer a lot in the means of storage, if at all. So you’ll more than likely need some sort of filing cabinet or drawer to keep your workspace organized. If you want to keep some storage under the desk, opt for something that is lower than the lowest position you will set the desk at.

We use these 3 drawer units from IKEA in our office:

Stretch and/or Do Simple Exercises Throughout the Day

Like stated above, movement, not just standing, is the best way to combat the ill effects and pain caused by excessive sitting and being stationary. Stretching or doing simple exercises throughout the day are a great way to get your body moving and alleviate any issues.

For stretching, the hips are one of the most common problems areas for those who sit too much. Here are a few hip stretches you can do to help alleviate any pain or tightness:

The Art of Manliness blog also has a great post with stretches to do to undo the damage of sitting.

For simple exercises you can do throughout the day, air squats are a great way to get moving and improve the circulation in your legs. You can do them in between tasks, on breaks, or before you go to lunch.

Walking is another simple exercise you can do. Try to get up as often as you can and walk around for a few minutes. To the water cooler, to talk to a co-worker instead of email, or maybe even to a close by restaurant for lunch rather than driving there. Some companies even hold walking meetings to get everybody moving.

Focus on Certain Tasks While Sitting and Others While Standing

Some tasks will lend themselves better to do while standing and other will be easier to do when sitting. More menial tasks such as going through your inbox are easier to do while standing. However, more mind intensive tasks like writing are better left for when sitting.

Here's what a few of those in our office who use standing desks had to say:

"I sit when I am doing a repetitive or mundane task. If I am stuck doing a drawing for a while or sorting out my emails or writing up a complex quote, I will be sitting." - Josh Borowiec, Simplified Building Technical Support

"When I need to concentrate on a complicated project I do tend to sit, just because it helps me concentrate, but once I've got good rhythm going, I tend to stand up. I do find that I can't stand all day because it's hard on my feet, so it does help to have a tall chair. Lastly, moving from sitting to standing and vice versa, keeps me on my toes (no pun intended ;-0) . It helps me feel awake and motivated as opposed to sitting and working. That's just me though..." Vivien Reed, Simplified Building Administrative Assistant

Move Around More

Even if you made the transition towards a standing desk, it is often recommended to move around as much as possible. Dr. David Atler, a senior scientist at the Toronto Rehabilitation Institute, recommends getting up and moving around for one to three minutes about every half-hour.

Research has shown that simple movement such as walking around is sufficient enough to help combat excessive sitting. So make more of an effort to walk around more, use the stairs in your office, and simply get moving.

Of course you could always do this:

Image Source: Blogspot

Make Sure Your Posture is Correct

Image Source: Wired.com

Just like if you were sitting in your chair at a normal, sitting desk, if you're standing you want to make sure you have the right ergonomics and posture. The height of the desk should be high enough so that when typing your arms are rested and form a 90 degree angle. The monitor should sit higher so that it is at or just below eye level. You can raise the height of the monitor by placing it on a shelf, books, or using a monitor mount.

The above graphic helps to illustrate the correct posture you should try to achieve when standing at your desk. Correct posture will help to alleviate pain and discomfort when standing for longer periods.

 

 

Well, that's everything we have on standing desks, the benefits of standing, the harmful effects of sitting, and everything else in between. Let us know in the comment's section below what you think or if there was anything we missed. Also, be sure to comment on your own experiences with excessive sitting or on transitioning to a standing desk.