How to Use a Standing Desk Like a Pro

How to Use Your Standing Desk to It's Full Potential

In recent years, the popularity of standing desks has skyrocketed due to the growing awareness of the health risks associated with sitting.  Have you ever wondered how to use your standing desk effectively? These ergonomic workstations offer numerous benefits, such as improved posture, increased energy levels, and enhanced productivity.  However, using a standing desk effectively requires a little know-how.  Come on a journey as we explore the key tips and techniques that will help you become a pro at using a standing desk and maximise its advantages.

1. Set Up Your Workspace

   Before diving into using a standing desk, it is essential to ensure that your workspace is ergonomically optimised.  Start by adjusting the desk height to align with your elbow height, maintaining a 90-degree angle at your elbows. As a guide, the average 5.11" (180cm) person would have heir desk about 44 inches (111cm) high. Position your monitor at eye level, directly in front of you, with an upwards tilt of between 10 and 20 degrees, to avoid straining your neck. General consensus is that your monitor should be 20-28 inches (51-71cm) from your face.  Finally arrange your keyboard and mouse in a way that allows your arms to rest at a comfortable, relaxed position.  Consider using a monitor arm to make your life easier.

2. Gradual Transition

   When starting with a standing desk, it is crucial to give your body time to adjust.  Begin by alternating between sitting and standing for shorter periods, gradually increasing your standing duration over time.  Aim for a ration of 1:1 initially, then gradually progress to spending more time standing than sitting.  This gradual transition will help your muscles and joints adapt, minimising discomfort.

3. Use Arm Supports

    An arm support is soft padding or surface area that attaches to your desk.  It is designed to reduce the pressure on the wrist that operates the mouse.  Numerous studies have shown that arm supports can significantly reduce the risk of developing neck and should problems.

4. Optimal Posture For Your Standing Desk

   Proper posture is key to maximising the benefits of a standing desk.  While standing, ensure your weight is evenly distributed on both feet, with your shoulders relaxed and your spine aligned.  Avoid slouching or leaning excessively forward or backward.  Engage our core muscles to maintain stability and prevent strain on your lower back.  Ensure that your knees don't lock while standing.

5. Move & Stretch

    While using a standing desk, it is important to avoid static positions.  Incorporate movement throughout the day to keep your muscles engaged and prevent fatigue.  Take short breaks to stretch, walk around, or perform simple exercises such as shoulder rolls, leg stretches, or neck rotations.  Use opportunities, like phone calls, to pace around or take a quick stroll.

6. Anti-Fatigue Mat 

   Investing in an anti-fatigue mat/standing desk mat can significantly improve your standing desk experience.  These mats provide cushioning, support and encourage subtle movements that promote better blood circulation and reduce leg and foot fatigue.  Choose a mat with a comfortable thickness and a non-slip surface to enhance your standing comfort.

7. Customisable Height Settings

   Standing desks are more often that not supplied with simple up/down controllers which do not give you opportunity to set your preferred sitting and standing heights.  Consider adding a four way memory controller which provides you with the ability to store and recall your preferred desk height settings at the push of a button.  In this way you are able to optimise your workstation for improved ergonomics and overall work efficiency.

8. Footwear Matters

   The shoes you wear when using your standing desk can make a huge difference to your overall comfort.  Opt for comfortable shoes that provide proper arch support and cushioning.  Consider using orthotic inserts if needed, as they can alleviate foot and leg discomfort during prolonged standing.

9. Monitor Breaks 

   It's easy to be absorbed in work and forget to take breaks.  If taking quick breaks doesn't come naturally to you, set reminders or use software applications that encourage regular screen breaks to give your eyes and mind a rest.  During these breaks, engage in activities like stretching, looking away from the screen, or focusing on distant objects to relax your eyes.

10. Listen to your Body 

    Each person's body is unique, so it is essential to pay attention to how your both responds to using a standing desk.  If you experience discomfort or pain, adjust your posture, take breaks, or try different standing positions.  Experiment with varying desk heights and monitor positions to find the configuration that works best for you.

Conclusion

Mastering how to use your standing desk is not only about standing up, but also about adopting a holistic approach to ergonomics and wellbeing.  By following the tips outlined in this blog, you can make the most of your standing desk and enjoy its many benefits.  Remember, it's all about finding the right balance between sitting and standing, practicing good posture, incorporating movement and listening to body's needs.  Stand tall, work smart, and optimise your productivity with the aid of a standing desk.

Useful Information

• How to perform leg stretches
• How to perform shoulder rolls
• How to perform neck rotations