Some people say, “Sitting is the new smoking” in terms of how bad it is for our overall health.
Did you know that according to the Australian Bureau of Statistics, only 55% of Australian adults meet the recommended level of physical activity?
That’s almost half of us that aren’t getting enough activity.
So, why aren’t workers achieving the recommended 150 minutes of moderate or 75 minutes of vigorous physical activity per week?
When you consider that the average working adult has a full-time Monday to Friday 9-5 job and spends 70-80% of their workday sedentary, it’s clear why movement and exercise are not prioritised. You spend more of our waking time at work than anywhere else.
Where is the time to exercise?
Using a sit-stand desk that promotes daily activity could make all the difference…
Top 10 Health Benefits of Standing Desks
A standing desk is an adjustable workstation that allows you to switch between sitting and standing positions while working. It typically features manual cranks or electric lifts, so you can easily raise or lower the desk to suit your preferred standing or sitting height. Convenient and easily customisable, these height-adjustable desks have revolutionised modern workplaces, reducing the risks associated with prolonged sitting.
Sit-stand desks, standing desks, adjustable standing workstations—whatever you want to call them—can benefit your health in many ways.
Here are just 10 of them.
1. Standing Desks Relieve Back Pain
In Australia, lower back pain is the most frequently seen musculoskeletal condition in general practice. In 2023, back pain was the third most common cause of disease, affecting around 4 million Australians.
The 2011 CDC ‘Take A Stand Project’ revealed that after a seven-week period, 50% of standing desk users reported reduced back pain.
Even one hour standing at your desk will relieve the stress on your spine caused by sitting all day.
Top Tip: If back pain relief is one of your motivators for wanting a sit-stand desk, choose an electronically adjusted desk.
Our Ascendo Electronic Height Adjustable Desk allows you to program your ideal sitting and standing desk height into the controller to switch between the two seamlessly.
2. Standing Increases Your Productivity
Some participants from standing desk studies felt that standing assisted with their productivity and alertness.
66% of participants believed they felt more productive when they completed work while using their standing desks.
One person was convinced they could work through their emails more efficiently and quickly than they could if they were sitting down.
Another said, “I think you associate sitting with relaxing whereas when I’m standing, I am more alert and far more productive.”
3. Standing Increases Your Concentration
Standing pumps blood around your body and to your brain, thereby increasing your brain function.
Everything, including your brain, seems to slow down when you sit for a long time.
In fact, 71% of people who used standing desks said they felt more focused than when they were slouching in a chair at their desks or hunched over a laptop.
How’s that for “thinking on your feet?”
of people who used standing desks said they felt more focused
4. Standing Reduces Your Stress-Levels
From time to time, everyone gets stressed out at work.
Whether it’s because you have a looming deadline, pressure from your boss, a complicated project or a difficult team that’s just not cooperating.
Wouldn’t it be great if you could reduce your stress levels, even just a little bit?
According to 33% of participants, standing up instead of hunching over your workstation and grinding your teeth makes you feel less stressed. When you stand up, you have the opportunity to stretch those tired muscles and shake off a bit of that fatigue and frustration.
To maximise the advantages of a standing desk, incorporate deep breathing. You will notice almost an immediate calming effect that lowers your stress levels and lets you return to the task at hand in a much calmer mind frame.
5. Standing Reduces the Risks as a Result of Poor Health
Evidence suggests that sedentary lifestyles are associated with poor health outcomes including:
- Obesity
- Type 2 diabetes
- Cardiovascular disease
- Swollen ankles
- Bone decay
- High cholesterol
- Heart attacks
- Poor circulation
Sitting for lengthy periods affects your health: When you slouch in your chair, your calorie-burning slows to a third of the rate compared to walking. Your metabolism drops, increasing your risk of becoming obese and developing diabetes.
Our bodies essentially go to sleep when they are inactive for a long time, like while sitting. This slows down metabolism, which can contribute to the risk of developing type 2 diabetes.
Couple that with unhealthy eating habits and copious amounts of coffee, and you have a recipe for poor health.
Height-adjustable sit-stand desks encourage movement, stimulating many important bodily functions. So, stand up for the sake of your health.
6. Standing Gives You More Energy
One of the main benefits that people notice when standing at desks is that they have more energy. Standing gives you a little energy boost like coffee does, just without the crash.
87% of participants from the ‘Take A Stand Project’ said they had more energy when frequently using their standing desks to complete tasks.
Two years later, participants in an Australian study called ‘Thinking on your Feet’ who were based in Sydney, reported feeling more energetic when standing rather than sitting. One participant said, “Actually, I still feel pretty energised when I get home.”
“Our study found that workers who increased their standing by up to 60 to 90 minutes were more active and felt more energised than workers who used traditional desks, while not comprising their work output,” lead researcher Dr Josephine Chau said.
Who would have thought something so simple as standing could make you feel more energised at work?
7. Standing Incorporates More Activity Into Your Workday
The working class’s highest barrier to motivation and physical activity is a lack of time, especially when you spend one-third of your waking hours at work.
Standing and moving around for short periods is the easiest way to incorporate more activity into your workday.
Try using your standing desk for 30-minute increments, building up to 1 hour. Listen to your body. If you feel any aches or pains, sit back down again.
The key is to ease into the transition and build up your resistance.
8. Standing Burns Calories
Under no circumstances is using a standing desk at work a substitute for real exercise. Nothing will help you get fitter and healthier than regular workouts and a balanced diet.
But there is some good news.
The simple act of standing instead of sitting may help you burn up to 50 calories per hour.
Although, that doesn’t seem like a lot.
That number adds up when you start using your standing desk for up to 4 hours a day.
If you want to take your exercise up a notch, invest in a standing desk treadmill and burn serious calories.
9. Standing Improves Job Satisfaction
If you need to adjust your attitude, simply adjust your altitude.
At the end of week 7 of the ‘Take A Stand Project, ’ 62% of participants who used a standing desk said they noticed they felt happier throughout the workday.
Standing while working will release endorphins, giving you a natural high. While you won’t get the same endorphin rush as you would from running a marathon or base-jumping, standing up gives you a small rush of “feel-good” hormones.
Standing is not only great for improving your overall mood, but it’s also an easy way to break up your day.
The keynote for business owners: simply spending as little as 60 minutes using a sit-stand or standing desk can result in happier employees.
10. Standing Gets Your Creativity Pumping
Apart from getting your blood pumping and increasing circulation to the body and the brain, standing up also boosts creativity.
All that increased blood flow means you’ll be able to ‘think on your feet’, and get those synapsis firing and creative ideas flowing.
More workplaces find that ditching chairs leads to greater creativity during brainstorming sessions and team meetings.
Potential Drawbacks of Standing Desks
If a simple change in your lifestyle led to massive benefits in your resourcefulness and ingenuity, why wouldn’t you do it? Because everything has its pros and cons, and standing desks aren’t perfect either. They come with a few potential downsides to consider:
- Leg and foot discomfort: Prolonged standing can put significant pressure on your knees, hips, and feet, potentially leading to pain and discomfort. Shifting your weight or lifting one foot for relief might seem natural, but it can throw off your posture and contribute to strain over time.
- Vein health concerns: Standing for extended periods may cause blood to pool in your leg veins, increasing varicose vein risk. Studies suggest that people who stand for more than six hours daily are two to three times more likely to require treatment for varicose veins than those who stand or walk for less than four hours daily.
- Task-specific limitations: While standing desks are great for meetings, brainstorming, or answering calls, some tasks—such as drawing or detailed writing—are often easier and more comfortable when sitting.
To maximise standing desk benefits, you need to follow some rules.
Hopefully, I can share them with you.
Make the Most of the Standing-Up Desk Benefits
A standing desk can significantly enhance your health and productivity, but only if you do it right. Here are some simple, actionable tips to help you use your new setup effectively:
- Ease into it: If you’re new to standing desks, alternate between sitting and standing in short intervals. Begin with 30-minute standing sessions a few times a day and build up as it feels comfortable.
- Focus on ergonomics: Adjust your desk and monitor in both sitting and standing positions. The top of the screen should be at eye level. Keep your head, neck, and spine aligned, and ensure your elbows form a 90-degree angle with your wrists flat on the desk. Proper alignment reduces strain and promotes good posture.
- Wear comfortable shoes: Supportive, cushioned footwear is essential for standing comfort. Consider using a cushioned mat to reduce pressure on your feet and joints for extra relief.
- Take breaks to move: A standing desk doesn’t replace the need for breaks. Every 30 minutes or so, step away to walk, stretch, or grab a drink. This keeps your body active and helps prevent stiffness or fatigue.
- Listen to your body: If you experience discomfort, adjust your standing time, posture, or desk setup. Persistent pain may require advice from a healthcare professional, so pay attention to how you feel.
Experts also recommend incorporating at least 30 minutes of moderate exercise five days a week to complement your standing desk benefits.
Conclusion
Getting sit-stand desks for your office can make a dramatic difference in your and your employees’ health and well-being.
Increase Overall Health
Standing for as little as an hour each day can increase your overall health.
Reduce Stress
Being active is proven to reduce stress levels and help you be more focused and productive.
Reduce Pain
50% of standing desk users reported their back pain has been reduced.
Congratulations! You made it to the end of the article.
By now, you must feel so enlightened by all the health benefits of standing desks that you may even consider buying one.
Remember, a height-adjustable standing desk can’t combat a completely sedentary lifestyle. Only you can win the war for your health with regular exercise and a balanced diet.
Standing at a workstation isn’t the cure to all your problems, but it is a positive step forward.
Remember, a sit-stand or standing desk can’t combat a completely sedentary lifestyle. Only you can win the war for your health with regular exercise and a balanced diet.
Standing all day isn’t the cure to all your problems, but it is a positive step forward.
