The health benefits of a height adjustable, standing desk are clear, and anyone who has used one will be well aware of how it can influence your physical and mental health. However, many people aren’t sure exactly how long should be spent standing and sitting at your desk per day, and how you should divide that up.
How often you should stand at your desk depends on the needs and capabilities of the individual in question, but there are a few guidelines that might help you work out your own ratio.
The 50/50 Method
The research on an ideal ratio for switching between standing and sitting is still in the early stages. However, initial research shows that anywhere from a 1:1 to 2:1 ratio of sitting/standing seems to be ideal for gaining the benefits of standing at your desk, without suffering the repercussions of standing too much.
The length of time you decide to stay in one position before switching is up to you. Assuming you go with the 1:1 ratio, you can stand for 30 minutes before sitting for 30 minutes, or otherwise stand for a whole hour before sitting for the same duration. It depends on what you are comfortable with.
Although adjustable desks can benefit those who have mobility issues, you may still have trouble standing for long durations. In that case, shorten the time - start by standing for short intervals, such as 15 to 30 minutes, and gradually increase the duration as your body adjusts
If you are particularly fit and healthy, you might find you can easily stay standing for longer, in which case you may choose to stay standing for over an hour. In this case, you should consider a mat for your standing desk, as this can help to cushion, support and relieve pressure on the feet, legs, and lower back when standing up for longer periods of time.
In short, if you are unsure on how often you should stand at your desk, start with the 50/50 method and work out what is right for you from there. With automatic raising and lowering on electronic sit-stand desks, you don't have to commit to one or the other either – going back and forth couldn’t be easier! Just make sure that you are standing and sitting correctly at your desk to reap the benefits.
Tracking Your Adjustments
Keeping track of when you should be standing or sitting is simple, but you have to be vigilant. Although you may just assume that you’ll remember to stand up every time you see the clock hit the next hour, this is easier said than done – especially during your hyper-focused standing sessions where it’s all too easy to lose yourself in your work!
One method we like is to set a reminder on your email or calendar. Decide what ratio works best for you and set daily reminders to sit or stand at certain points. That way, you’ll never lose track, and can make the most of your sit-stand desk.
Another option is to use an app on your phone. This might simple be a case of using the included calendar app, but there are also numerous alternatives out there that will send you a notification at regular intervals to change your position. You can even get Bluetooth standing desks which send you reminders to move based on your activity!
Remember, losing track of when you should be sitting or standing happens! As long as you aren’t standing beyond your capabilities repeatedly day after day, it's not the end of the world. These tips are just for those of you who want to set it and forget it. But regardless of what your tracker might be telling you, it’s always important to listen to your body above else.
Final Considerations
Regardless of whether you're sitting or standing, it's essential to incorporate movement breaks into your routine. Take short walks, stretch, or perform simple exercises to promote blood circulation and prevent stiffness.
As well as making sure you are sitting and standing in the correct position, and incorporating regular movement into your routine, you should also make sure your desk is at the right height for both positions. There are several factors to consider but your elbows should be at a 90-degree angle, and your eyes should be level with the top of your monitor.
Finally, think about what time works for you. There is no universally recognised "best" time of day to stand at your desk or to be seated. However, some people find it easier to stand at certain points in their routine, such as after breakfast or lunch, or when they are on an important call. You might even want to use this as your "ratio" - stand during specific activities, which can also help you to remember to stand up at more regular intervals.
Why Ergo Desks?
The beauty of an Ergo Desk means that switching between sit and stand mode is an absolute breeze. With just the click of a button on our electronic models, your standing desk will adjust to the specific height that is more comfortable for you either sitting or standing – a setting which can be easily adjusted to suit your needs.
We also have manual options available. While not quite as simple as hitting a button and waiting for the motor to do its thing, the mechanism is nonetheless smooth and near effortless to move to whatever height you need.
With a wide range of desks to suit all spaces, needs, and budgets, Ergo Desks is the premium supplier of adjustable standing desks in the UK. Join the standing revolution and start enjoying the physical and mental benefits of getting up on your feet!
All of our desks come with free P&P and a delivery time of just 3-5 days. Take a look through our website for more information and to browse our range, and if you need any more information don’t hesitate to get in touch by calling 0845 646 0150, emailing info@ergodesks.co.uk, or reaching out to us on Facebook.
Date Published: July 28, 2020
Last Updated: November 14, 2023
