According to recent research, one of the worst things you can do for your health is something that we all do, every day, for extended periods of time. It’s not eating too much fat or sugar; it’s not smoking or misusing prescription medications. Chances are, you are doing it right now.

The one bad health habit we all have is sitting too much.

The dangers of such sedentary activity are well-documented. The average person sits for six hours a day, and this does not include sitting at work. Even if you increase your activity outside of work, many of us still have jobs that require work at a Desk. The good news is that the fix at work is easy. Stand-up desks are becoming more prevalent in the workplace, and they may be the answer to your sitting problem.

A stand-up desk is very simple, in both theory and practice. These desks remove the chair, raising your workspace so that you can work comfortably while standing. Some of the ready-made desks have a foot rest so that you can take the weight off of one leg every now and again. Others are simply a table with your computer and monitor on it.

There are some key measurements to take into consideration when looking into buying a stand-up desk. You cannot just place your laptop on a tall table and call it a day. Ergonomics are an important consideration.

• To begin, the desk height should be directly in line with your bent elbows, or just slightly below.
• You should have 20 to 28” of space between your eyes and your computer monitor.
• Your computer monitor should be tilted at a 20-degree angle.
• The monitor and the keyboard should not be at the same height. The monitor will need to be raised slightly, and for this reason, a laptop is not the best choice when working at a stand-up desk.

All of these measurements are crucial to working in comfort at a stand-up desk. A table that is too high can result in cramps in the arms or cut-off circulation. A monitor placed too high or too low also puts additional stress and strain on the neck and shoulders.

Stand-up desks are getting more attention as the push for more physical activity increases.

A study by the University of Iowa looked at the effects of sit/stand-up desks on employee activity. Using data from a small study group of mostly female office workers who had been using a sit/stand-up desk for an average of 1.8 years, researchers found that having the option to stand and work caused workers to stand up more often during the course of their day, even after the novelty of the desk wore off.

Employees with sit/stand-up desks stood up 60 minutes more a day than their counterparts without that option. This resulted in the burning of 87 extra calories daily, just by standing up.

Even though the study is small-scale, this is an important finding. Dr. Lucas Carr, an assistant professor in the department of health and human physiology and member of the Obesity Research and Education Initiative at the UI pointed out the dramatic change in the workforce that has corresponded with a rise in obesity in the U.S., saying:

“Studies suggest American workers today burn roughly 100 calories-less each day while at work compared to American workers in 1960. This decline in occupational energy expenditure is thought to play a substantial role in the rising obesity epidemic we have observed over that same time period.”

Carr went on to point out that simply adding a stand-up desk in the office as an option could begin to affordably address this epidemic:

“Our findings are important because they support redesigning the traditionally sedentary office environment as a potentially cost-effective approach for fighting the obesity epidemic.”

But is it really cost effective?

Many stand-up desks come with fancy features and accessories that can really add up, but as with most things there are many more affordable options. You can build your own stand-up desk for less than $30 using various tables and benches from Ikea, or look for more affordable, ready-made options. You can also convert your current sitting desk easily and quickly with just a few accessories.

There are a few things to consider when making the switch to a stand-up desk.

You will be tired

Switching from sitting all day to standing for most of the day is definitely going to cause you to feel more physically fatigued at the end of the day, at least until you get used to it. You don’t have to spend your entire workday on your feet. Aim for 15 minutes of standing every hour, gradually increasing as you feel stronger.

Posture matters

If you are standing with poor posture, your back is going to let you know. Paying attention to the ergonomics of your desk is crucial, but it is also important to stand correctly.

Wear the proper footwear

A stand-up desk requires supportive footwear. Standing all day in three-inch heels is not doing your body any favors. If you wear heels at work, keep them at one inch or lower (think kitten heels), or switch to flats when you stand up.

Prepare to feel hungrier

It may seem strange, but as you utilize your stand-up desk more often than not, you may see a rise in your appetite during the day. After all, you are burning calories as you stand. Keep your snacks healthy and focused on fresh fruits and vegetables for sustained energy.

Using a stand-up desk may be an adjustment, but over time it can provide easy health benefits. Have you used one, or would you give it a try?

Photo by Matthew Pearce via Flickr

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