WHAT:
This habit is about spending less time sitting while working or doing other desk-based tasks.
WHY:
A standing desk is a great way to spend less time sitting and avoid some of the downsides of a very sedentary job.
Standing desks may lower your risk of weight gain and obesity, lower blood sugar levels, lower risk of heart disease, reduce back pain, improve mood and energy levels, boost productivity, and more.
HOW:
First, keep in mind that just like sitting too much can be bad for your health, standing all day every day can cause issues too.
The best thing to do is alternate between sitting and standing throughout the day while moving around frequently in between.
A helpful ratio is 2:1 sitting versus standing. Meaning aim to stand for 1 hour for every 2 hours that you sit during the work day.
If you’re new to a standing desk, start gradually and work your way up.
Wearing comfortable shoes or going barefoot can help, definitely get yourself an anti-fatigue mat or something padded to stand on, and make sure that your desk, screen, mouse, and keyboard are adjusted ergonomically.
TIPS:
✅ Make the habit an easy obvious choice by starting your day off standing, or standing when you come back from lunch – rather than trying to remember or decide when to switch back and forth.
✅ Immediate Reward: Celebrate your commitment to health each time you stand. A small fist pump or a quick stretch can reinforce the behavior.
✅ Experiment with the 2:1 ratio. Don’t try and stand all day long because for most people this is not sustainable. Rather, start small and see if you can work your way up to a ratio of 1 hour standing for every 2 hours sitting. Eventually, you could even swap that ratio around to 2 hours of standing for every 1 hour of sitting.
✅ Make it a Group Thing: Social reinforcement can be powerful. Encourage coworkers to join in or keep a shared log of standing hours to turn it into a friendly competition.