Top Power Habits: How to Build a Healthy Standing Desk Routine

Ask most people how you can boost your productivity at work, and they will recommend getting a standing desk. The truth is that they are not wrong. Research in the past decade has proven that working while standing improves mental clarity, which results in better focus. But as anyone who works hours on end will tell you, there is a thin line between being productive and putting your health at risk. The good news is that you can have your cake and eat it by building healthy routines around your standing desk. This guide shows you how.

The Top Habits for Standing Desk Users

Getting a height-adjustable work desk is a sure way to boost your productivity and set yourself up for better health outcomes. After all, with reduced sitting time, you can say goodbye to issues like poor blood circulation, shoulder and back pains, and muscle cramps. However, standing for too long also predisposes you to other issues, such as fatigue and joint strain. As such, the best way to keep that productivity up without sacrificing your overall health lies in making the following strategies a part of your standing desk routine:

Alternate Your Sit-Stand Periods

Some people get so excited by how much more they can work while standing that they forget that their bodies need rest. Unfortunately, standing for long periods, especially as a beginner, can result in muscle fatigue and joint strain. It’s thus important to come up with a sit-stand ratio that helps you reap the benefits of standing while giving your body some downtime. So, what does this look like?

For a start, work with a 1:1 ratio where you stand for half an hour and then sit for half an hour. When you start feeling more comfortable, start working with a 3:2 ratio, where you stand for half an hour and sit for twenty minutes, or stand for an hour and sit for forty minutes. Eventually, you can graduate to a 2:1 ratio where you stand for an hour and sit for thirty minutes.

Please note that these ratios are guidelines and you can alter them as you wish, e.g., you can start with a 1:1 ratio where you sit for ten minutes and stand for 10 minutes.

This alternation allows you to avoid the negative consequences that can result from too much sitting or standing. As you build your endurance, be sure to listen to your body to avoid pushing yourself too much.

Perfect Your Desk Setup

As much as working while standing can help you work faster and better, these benefits are only present when the desk setup is ideal. How so? When your desk surface is too high or too low, you end up straining your body, which results in issues such as shoulder tension, neck strain, and even lower back pain. Luckily, these are issues that you can avoid by setting your desk up as follows:

★ Ensure that your elbows meet the desk surface at a 90-degree angle. This angle works best for typing. If you are writing, lower the desk surface by two to three inches to give your wrist some wiggle room.

★ Place your monitor at an angle that aligns the top part of the screen (top third) with your eye level.

★ Ensure your screen is about 20 to 30 inches from your face, such that you can comfortably see what you are doing without leaning forward.

It’s also important to ensure that you are wearing comfortable shoes that give you adequate arch support.

Add Some Movements

Alternating between sitting and standing will improve your blood circulation. But at some point, the prolonged standing periods will start taking their toll. Here are simple ways you can prevent such issues:

★ Stretch your body every hour, whether this means raising your arms above your head or doing some calf raises.

★ Take a short walk every hour – it can be as simple as walking to the dispenser to refill your water bottle.

Adding some micro movements, such as toe taps, as you work, is also a great way to increase that circulation.