One in every four Americans sits down for more than eight hours per day. Also, a majority of these people don’t engage in any type of physical activity after work.
This sedentary lifestyle can cause a wide range of health problems such as high blood pressure, obesity, heart problems, certain cancers, and high blood sugar.
Many people have decided to take a ‘stand’ for their health and invest in a standing desk. With the right standing desk ergonomics, you have a chance of getting your health back.
The only problem is, you need to set your desk up correctly, or else it could be working against you, not for you. By knowing the right standing desk ergonomics, you can reap the benefits of a healthier work station.
Thankfully, we did that research for you.
Keep on reading to learn more about standing desk ergonomics, and how to set your desk up the right way
Why Use a Standing Desk?
A standing desk, when set up correctly, has the potential to improve your health if you are usually sitting for multiple hours a day.
Standing desk ergonomics, when set up properly have many incredible health benefits such as:
- Lowering blood sugar levels, standing helps to lower the blood sugar after consuming a meal.
- Lowering chances of heart disease, standing can significantly improve your heart health. Even more than if you engaged in physical activity after sitting all day.
- Improved energy and overall better mood, standing during the day can lower your chances of depression related to a sedentary lifestyle. Also, it can improve your overall energy levels.
- Improved weight loss, standing burns more calories and has many more benefits on the physiological functions of the body.
- Boosts productivity by increasing energy levels.
There are endless benefits of using ergonomic workstations. It is a no-brainer to take that stand for you and your employee’s health and include standing desks at your workplace.
Now we will cover how you can set up the standing desk ergonomics so you can receive all the benefits they have to offer.
Use Arm Supports
When used correctly, arm supports can help to take some pressure off of the shoulder joint while working and operating the mouse, etc.
The arm support is the padded surface area that is attached to your desk, and it can also help relieve the wrists from overuse from typing and mouse operating.
Your keyboard and mouse must be within reach of your hands when your arms are at a 90-degree angle. While typing, it is important to keep your wrists straight, and your elbows tucked into the sides of your body. If your wrists continue to be bent, it can cause carpal tunnel syndrome and a lot of wrist strain.
The desk height is perhaps the most essential component of standing desk ergonomics.
Your desk should be at about elbow height so that your elbows can maintain a 90-degree angle from the floor. If the desk is too high, it can put pressure on your shoulder joint and cause tension in the shoulders, upper back, and neck.
Screen Height and Distance
If your screen is too far away, your head will naturally lean forward, which can cause strain on the back of the neck and shoulders, which can lead to postural issues in the future.
Your screen should be about 20-28 inches from your face. For example, if you were to reach out towards your screen, you can touch it with a slight bend in your elbow.
The top of the screen should be just below eye level. If you have two screens, place them together with their side edges touching. If you use one monitor more than the other, position yourself to face that monitor more.
Use an Anti-Fatigue Mat
If the ground beneath you is cement, or just hard in general, it will cause pressure and strain on your back.
An anti-fatigue mat will help provide cushion underneath your feet and reduce the strain on your body.
Use a Foot Stool
While standing is much better for the body than sitting, standing for long periods can put a lot of pressure on the lower back. You can reduce this pressure by using a footstool to raise one leg while you stand.
This can be an overturned garbage can, an actual footstool, a box, or anything that raises one foot a little bit. Switch up your legs frequently to even out your posture.
It is essential for your health, well-being, and productivity to take little breaks throughout the day. These breaks are not only good for your body, but they are also good for your mental and emotional health.
Set reminders on your phone to notify you whenever a break time is, so you can move away from your standing desk and walk around a bit. Add in some stretching, deep breathing, and try your best not to think about work during this time.
Alternate Sitting and Standing
We have covered that standing is healthier on the body than sitting for long periods. However, standing can cause issues such as varicose veins and back strain.
If you have the option of moving your desk to a seated position, you will be able to soak up the benefits in a much more ergonomic way.
Learn More About Standing Desk Ergonomics
There you have it! The complete guide to understanding the best standing desk ergonomics. Do your research before purchasing a standing desk, and look for a multifunctional one that can adjust between sitting and standing for ultimate use.
Keep tabs on the health and wellness section for more helpful tips and insights.