Are you a newbie in the sit-stand lifestyle and in the use of a standing desk? Do you want to learn how to build the habits of standing more to live a healthier, better life? One of the secrets to making this a lifestyle is to start right—to just take the first step, practice it consistently, and keep all other areas of your life healthy to sustain the overall lifestyle.
If you’re here because you want to learn how you can keep standing more at work and make sitting and standing something that is an integral part of your working schedule, read on for some practical tips that work.
How Can You Stand More at Work?
There are several things you can do to get started and to keep practicing the sit-stand lifestyle consistently. Check out the following:
Establish the Right Ratio Between Sitting and Standing
One of the questions that many people ask when they start to embark in a sit-stand lifestyle and the use of a standing desk is this: how much standing do I need to do, and how often? As a point of reference, there is a recommended ratio for sitting and standing. A 2015 study suggested the ratio to be between 1:1 and 1:3. This means that every hour, you can stand between 30 to 45 minutes and sit between 15 to 30 minutes.
However, while there is a standard recommended ratio that you can use as a guide when standing, it’s important to remember that you need to listen to your body when practicing this lifestyle, more especially if you are a newbie. In the beginning, you may not be able to stand as much while your body is still adjusting to the increased activity, and that’s okay. Sit down when you get tired, and just see to it that you are building your standing minutes over time.
Use an Alarm Clock
When you’re engrossed in work and so focused on the task that you are doing, it’s easy to forget your resolve to stand more. Before you know it, you might notice you’ve been sitting on your chair for a couple of hours without moving.
Building a habit requires consistency, and consistency is achieved through practice. While you are not yet consistent in the habit of sitting and standing alternately, find some tools that you can use to help you build the consistency. If you tend to forget, set an alarm clock every hour to remind you it’s time to adjust your standing desk height and to work standing. Go back to sitting when you’re tired, and just stand again when the alarm goes off the next hour.
Post Reminders
This is an alternative to setting an alarm. If you find that an alarm is too distracting for you and often breaks your flow when you’re in the middle of an important task that requires extra focus, then another option is to post reminders around your workstation. It can be in the form of post its, or perhaps a note in your desktop wallpaper. This won’t distract your concentration but will remind you to stand more.
Find Other Ways to Move
Although a sit-stand lifestyle is a good start, we encourage you not to stop there. If you follow an exercise regimen, or go on runs or walks during certain days of the week, continue to do those. You may also add desk exercises in your schedule. Do stretches on your standing desk. And, don’t forget to find ways to move naturally at home. Take advantage of household chores to get your daily dose of natural movement. Go gardening. Try to enjoy cleaning. Every little thing counts.
Get accessories that will help make standing easy
There are different ergonomic add-ons you can invest in and pair with your standing desk to make the sit-stand lifestyle easier and more enjoyable for you. We swear by two of these accessories:
- An anti-fatigue mat to protect your feet and leg muscles from the strain caused by prolonged standing
- A set of monitor arms to reposition your monitors, allowing easy adjustment of height and angle and making it easier for you to see the screen without straining (protection for both muscles and eyes)
With all the tips mentioned above, going into a sit-stand lifestyle should be easy. And as long as you get the right standing desk for you, you can build the habits you need to make your work life healthier and so much better.