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People are becoming more mindful of their health and well-being in today’s fast-paced society, mostly in an effort to combat sedentary behavior. One aspect of daily life that has come under scrutiny is our choice of workstations. The decision between standing desks vs. sitting desks isn’t simple. It involves various factors, including ergonomics, productivity, and overall health benefits. In this review, we’ll compare the pros and cons of standing desk vs regular desk. So let’s dive in and explore!
Choosing and understanding the advantages and disadvantages of standing and sitting desks can promote a healthier work environment for employees with an office job.
Standing desks are all the rage due to their potential health benefits, but old-school sitting desks have advantages too.
This section will explore the health benefits of standing desks vs regular desks, which should help you prioritize your well-being while at your desk job.
A sitting desk is typically designed for prolonged sitting and, if not used correctly, can contribute to back and neck pain, poor posture, and spinal misalignment.
Sitting with the correct posture can also aid with your core strength. A standing desk encourages a more dynamic and good posture, benefiting spinal alignment.
It’s worth mentioning that finding the right balance between standing vs. sitting is crucial. Both prolonged sitting and standing can harm your posture and spinal health.
Incorporating regular breaks, stretching, and movement is essential, regardless of your existing desk type.
According to researchers, office workers may burn more calories standing as they probably move more frequently. A standing desk can increase calorie expenditure compared to a sitting desk.
Standing desks require more muscular effort and engage various muscles in the legs, core, and back, leading to higher energy expenditure and avoiding weight gain.
Standing desks are an excellent way to lose weight while you work standing up.
However, it’s vital to note that the calorie difference between standing and sitting alone is relatively small.
One of the benefits of standing desks includes a modest increase in calorie expenditure; however, they should not be considered a significant weight loss or management factor.
Standing promotes better blood flow, which can help carry more oxygen and nutrients to the brain, potentially enhancing cognitive function and mental clarity.
Standing may also help prevent the lethargy or drowsiness that can sometimes occur to office workers when sitting in front of a computer screen for long periods.
That said, a sitting desk can still provide a suitable environment for alertness and productivity when used correctly.
Too much sitting can result in a higher risk of conditions like heart disease, diabetes, and even premature death.
A standing desk cannot stave off weight gain but allows for more movement and a less sedentary lifestyle, which may help mitigate these risks and burn more calories.
Standing desks can improve blood circulation and decrease the risk of heart disease or blood pressure by reducing the time spent at a sedentary job position.
Muscle activity from standing or using a standing desk is also related to a lower risk of strokes and heart attacks.
As our work and lifestyle habits evolve, the debate between standing desks vs. sitting desks has gained significant attention.
This section will explore the drawbacks of a standing and sitting desk that can help us make reasonable decisions about our work environments and well-being.
Standing desks tend to be more costly than sitting desks. A standing desk can be a headache for individuals or organizations with budget constraints.
Sitting desks are generally more affordable compared to standing desks. Traditional desks are widely available at various prices, making them a more cost-effective option for many.
Some standing desks may have limited adaptability regarding different workspace layouts or requirements.
When a person sits down for too long, they risk running into problems. Conversely, too much standing for long periods can lead to discomfort and fatigue.
The human body simply isn’t designed to stand statically for extended periods. Forcing your body can put considerable strain on your legs, feet, and lower back.
Sitting for eight hours daily can also lead to fatigue, albeit differently. Sitting for extended periods can cause stiffness, muscle tension, and increased blood pressure compared to if you comfortably stand.
Regular exercise is harder to maintain at a desk job because you’ll spend lots of time sitting down.
Some standing desks have limited adjustability options, posing challenges in achieving optimal ergonomic positions.
If the standing desk height cannot be adjusted to match the individual’s height, it may lead to bad posture and physical discomfort.
Proper positioning of the monitor and keyboard is crucial for maintaining good ergonomics.
Conventional desks typically have fixed heights, limiting the ability to adjust the desk to an individual’s needs.
This lack of adjustability can result in poor posture, discomfort, and increased health risks.
While both options offer distinct advantages, switching from a traditional sitting desk to a new standing desk or vice versa requires careful consideration of practical factors.
Take the setup, for example. The proper way to set up a standing desk involves several important considerations to ensure a comfortable and healthy work environment.
In this section, we’ll explore the practical aspects of switching between standing desks vs. sitting desks, aiming to provide insights to guide you in making an informed decision.
QUICK TIP: You can maximize comfort with a standing desk mat. Choose a standing desk mat of appropriate thickness and size, and consider one with beveled edges to prevent tripping.
Swapping from a sitting desk to a standing desk, or vice versa, involves a period of adjustment as you adapt to the new working environment.
When switching to a standing desk, starting gradually is generally recommended. Begin by incorporating short periods of standing and gradually increase the duration over time.
In the quest for a healthier and more productive work environment, the concept of a sit-stand desk has gained significant popularity.
Sit-stand desks offer a balanced solution allowing individuals to alternate between standing vs. sitting while at their office.
The sit-stand approach combines the sitting and standing desks pros, mitigating the potential drawbacks of prolonged periods of either position.
A sit-stand desk addresses the passive nature of traditional office setups, where prolonged sitting can lead to an increased risk of health problems, including diabetes and heart disease.
These items can promote good posture, reduce strain, prevent chronic pain, and make your workspace more comfortable:
Expert opinions and scientific research guide how standing and sitting desk types can impact various health, productivity, and well-being aspects.
By examining expert recommendations and findings from studies, you can make reasonable decisions based on your unique needs and preferences.
So, what does the ideal time spent standing vs. sitting look like?
Experts suggest adopting a dynamic approach that encourages regular transitions between sitting and standing throughout the day.
This approach can help reduce the negative consequences of prolonged static postures, whether sitting or standing.
The CCOHS, or Canadian Center for Occupational Health and Safety, recommends a guideline known as the “20-8-2 rule.”
It suggests standing for 20 minutes, sitting for 8 minutes, and engaging in light activity or movement for 2 minutes every half hour. It also helps burn more calories.
According to a recent European Journal of Preventive Cardiol study, standing for six hours a day instead of sitting can help with weight loss.
Most individuals find it exhausting since standing for six hours daily requires much stamina.
Experts suggest that rotating between sitting and standing helps prevent the overuse of specific muscle groups, reducing the risk of back or foot pain or stiffness.
Movement breaks throughout the workday can boost energy expenditure and enhance mental focus and productivity.
It is also suggested that physical activity and movement breaks positively impact cognitive function, memory retention, and creativity.
Expert recommendations and studies provide valuable insights into the impact of standing and sitting desk types, dispelling fallacies and promoting an accurate understanding.
By examining the evidence and expert opinions, we can make reasonable decisions based on realistic expectations and optimize our workspace for health and productivity.
We must base our decisions on sound information to create a workspace that enhances our well-being and office performance.
This section addresses critical concerns, benefits, and considerations, helping readers understand the factors in choosing the right standing or traditional desk for their needs.
Standing workstations do little to reduce your risk of developing heart disease or burn more calories, and prolonged standing can harm your health.
Nevertheless, using a standing desk at work is preferable to just sitting if you can strike the perfect balance between standing and sitting during the entire day.
Adjust the platform’s height to roughly the same position as your elbows when seated.
The keyboard and mouse are positioned as they would be while seated. Keep your monitor’s height between horizontal and 35 degrees below horizontal.
Although research is ongoing, many ergonomic experts advise standing for 5 to 15 minutes every hour when using a fixed desk.
As the British Journal of Sports Medicine explains, walking around, comfortably standing, and taking breaks from sitting for at least two hours during an eight-hour workday is optimal.
Remember that excessive standing has a higher risk for health effects like back discomfort and varicose veins.
Sitting at a desk for long periods brings about physical discomfort in many people; standing could modify the location of that discomfort.
There are no difficulties, and the basic ironing board may be used as a sit/stand desk.
Its small footprint makes it suitable for cramped spaces, plus you can fold it up once you’re done for the day. You can also quickly adjust the height for sitting or standing.
When considering the standing desk versus traditional desk debate, it is crucial to prioritize individual needs, preferences, and health problems.
Standing at work has many beneficial health implications and can encourage a healthy lifestyle.
While there are benefits of standing desks, they may not suit everyone, and alternative solutions exist.
Regardless if you want a standing or traditional desk type, the value of continuous movement throughout the day cannot be overstated.
Frequent breaks are the best way to ensure you’re standing or sitting optimally.