We’ve all been at a desk, working away, back pain and shoulders in a tense position as the hours go by. If you’ve experienced this (poor) posture you’ve probably thought about the advantages of standing up at work.
The treadmill desk and standing desks have been gaining popularity in the past few years. Recent surveys of human resource professionals found that standing desks grown by 7 percent in the past year, as a perk offered by employers to employees. A standing desk is just one of those wellness choices that employers are able to encourage and can really boost the mood of office workers.
Get rid of back pain and damage due to too much work by understanding the benefits of standing desk ergonomics. Here are some benefits of standing up at work.
Stand Desk Ergonomics: Find the Right Position
It is common to hear the term ergonomics in relation to office furniture and computers. Ergonomics refers to the method by which the designers design equipment that fits well with the contours of human bodies. By utilizing the latest technology in design and biotechnology Office furniture manufacturers offer innovative solutions to ensure you are in a good posture when you work.
In the beginning standing desks were usually just a couple of boxes or books propped up on top of your laptop. Today, a standing desk could be adjustable using various levers to raise and lower your keyboard, while keeping the monitor level with your eyes (to stop “hunching” or neck strain) as well as an ergonomic wrist pad to use your mouse.
It’s not always practical to stand at all times during a task. For instance, taking video conferencing, a phone call or even quick emails can be straightforward standing-up activities. However designing, writing, or a lot of research might be simpler to complete in a sitting position. Take your time to ease into the habit of sitting and standing. Set aside 15-30 minutes for sitting and standing times throughout your day until you achieve the level that feels comfortable to you.
Another aspect of ergonomics for standing desks that you should consider is measures to avoid leg and knee strain. Being in a position for a long period with your knees locked wearing heels can cause strain on your legs, and possibly the lower part of your back. Keep your knees free with a slight bend. Find a comfortable standing mat that is designed to match your desk. You should also wear supportive, comfortable shoes as you sit.
Choose an adjustable standing desk. A variety of options are placed on top of your regular desk and make use of hydraulics to lift or lower the desk which holds your laptop easily. The ergonomic desks made for standing allow you to enjoy the advantages from standing up at work.
7 . Benefits of standing Up at Work
If you work from your home office or in an office space that is crowded A standing desk is an excellent solution to increase your overall health throughout the day. Here are 7 benefits to standing up at work.
1. Burns Calories
Sitting burns up more energy than standing even if you sit still. However, the difference in calories between sitting and standing isn’t that significant. Standing burns between 100 and 200 calories an hour, whereas sitting burns 60 to 130 calories. Over time, this could increase.
The other benefit of burning calories standing while working is the change in your mental state. Standing up you’re more likely to stay at “wellness mindset.” You’ll be walking around more frequently during the course of your day. It’s possible to perform some leg lifts or break by doing squats or jumping at jacks. These tiny shifts in exercise can help you burn calories during your working day.
2. It gives you an energy boost.
An analysis of 53 studies that were published by the Applied Ergonomics journal, having standing desks encouraged employees to be more active sitting up. Researchers from the UK discovered an average of 66% people were more productive, as well as 87% of them felt energetic after spending only an hour or so of their workday sitting. The results were so beneficial that they started their Smart Work and Life program for employees to become more active.
A few small movements and active times throughout the day can help keep you alert and focused. It’s easier to stay engaged when you “think while you walk.” When you’re struggling to keep up with your working day, adding short amount of standing time can assist you in recovering some of the vitality and energy.
3. Improves Posture
A standing desk that has good ergonomics will aid in maintaining a healthy posture when working. The monitor should be placed at eye level, approximately 20 inches away from your face, at 20 degrees of tilt. Likewise, the arms should be bent with 100-degree angles to your sides. The wrists should sit comfortably over the keyboard, with the weight shifting between your legs.
If you’re a regular stander and sitting, the correct posture will become habitual and won’t create the strain on your spine as sitting does. Longer periods of sitting can cause pressure on your discs and back and cause shoulder, back, and neck pain.
4. Reduces Back Pain
As with poor posture and back pain is due to sitting down, but it’s not something you must live with or accept as a part of your job. If you’re in a comfy chair that has back and lumbar support , and alternate between periods of standing, then you are likely to relieve your slight back discomfort.
According to NIH: National Institute of Arthritis and Musculoskeletal and Skin Diseases about 8 in 10 individuals experience back pain in their lives. If you don’t feel better by making a few minor adjustments to your posture It could be the right an appropriate time to speak an orthopedic specialists to determine if you require more intervention.
5. Aids in the Wrist Position
If you’ve ever sat with an laptop on your lap while you type or working, you’ve likely noticed that your wrists start to dip into “rest” on the keyboard. This can cause discomfort and strain in the wrists. People suffering from carpal tunnel syndrome with a pinched nerve on the wrist can cause discomfort when the wrists are placed in the wrong way (although contrary to what many believe there’s no link between using a keyboard as well as CTS).
It is important to be aware of the position of your wrist and how much strain you put on your body when working. If you use a standing desk, you can keep your arms comfortably bent at a 90-100-degree angle. This is typically an ergonomic posture and can even increase the speed of your typing!
6. Keeps the Circulation Running
If we consider the evolution of humans, we can see that our bodies were built to move. When you stand, you strengthen the leg muscles as well as our balance and the strength of our muscles in general. Additionally, we stop blood clots to form inside the legs. If individuals sit for a prolonged period of time (such like on an airplane) blood can slow down and build up on their legs. In extreme cases it can cause blood clots.
When we get up, we stretch our legs and get blood flowing through our bodies. According to some studies, those who sat for extended durations also had shorter durations because of low cardiovascular health. Being active is a part of a healthy lifestyle.
7. It boosts Your Mood and Improves Focus
If your day is long and you are disoriented, standing up could help you mental and physical boost, which can boost your efficiency. A study by Texas A&M University found people who stood while working in call centers were 50 percent more productive.
Being active helps us feel better and, when we’re feeling good, we tend to be more positive. The participants in studies that involve standing working have reported better mood as an additional benefit of standing while working. If you’re experiencing an inefficient day at work (or experiencing low mood) take a step forward and get up and moving!
