Sitting and standing at your desk can both be bad for your health!

Written by: Shelli Stevenson, PT DPT

“Sitting is the new smoking.” “Sitting is killing you!” “Sitting is dangerous.” Recent reports clearly state prolonged sitting is dangerous and can cause early death. We live in a modern world with advanced technology which allows us to drive in cars, take public transportation, work from our computers, and make phone calls. We no longer have to walk to work, walk to chat with another coworker or friend, or work to gather or hunt our food.

The most logical and most common change for many of you has been the evolution of the standing desk! Now instead of sitting in front of your computer with your forward head, rounded shoulders, and flexed hips you can stand up and facilitate more upright posture, improved breathing, and activate your legs. Definitely a step in the right direction!

A standing desk is a step in the right direction, but not the complete answer to changing your health. A standing desk still allows you to stand in one position for hours on end, not providing the movement and activity your body needs for optimal health.

If you exercise for thirty minutes every day five times a week, you are only spending about 3% of your day being active! It’s not possible to cancel out the 8-10 hours you spend sitting or standing at your desk by doing one workout per day.

What is the answer? The answer is more movement throughout the entire day! Here are some of my favorite tips for making activity simple and easy to implement in your day:

1. Go refill your water bottle every hour.
2. Walk for lunch or hold a walking lunch meeting.
3. Use your phone or a pedometer to count your steps, shooting for 5,000 to 10,000 per day.
4. Follow the 20-8-2 rule. Sit for 20 min, stand for 8 min, and move for 2 min.
5. Walk to talk to a co-worker instead of email, walk to the mailbox, walk to the neighbors, park far away from the mall or grocery.
6. Set a timer or alarm to remind you to stand up, stretch, or move every hour while at work.

Make sure you have your sitting or standing desk set up the most efficiently for you for the time you do have to spend at your desk. Below are two diagrams of the basic principles for proper ergonomics for your sitting or standing desk.