Standing desks have grown to be very popular. Early studies show they can be highly beneficial for health and productivity. This is especially true with versions that modify between standing and sitting. However, there are no clear guidelines about the best ways to employ a standing desk. This article gives you 6 tips for by using a standing desk correctly. These can help you maximize the benefits and minimize the unwanted side effects.
- Alternate Between Sitting and Standing
There’s no doubt that sitting too much is very harmful to your health. However, that certainly does not mean you should stand throughout the day instead. Studies have found strong associations between lower back pain and standing occupations, such as bank tellers and production line employees. Standing still for very long periods is also considered to negatively affect your leg muscles, tendons and other connective tissue, and may even cause varicose veins. Fortunately, this can be avoided simply by alternating between sitting and standing. The research is still in its early stages, but a ratio of 1:one or two 2:1 sitting versus standing time is apparently optimal for comfort and energy, without affecting productivity. That means for every 1 to 2 2 hours you sit in your workplace, 1 hour should be spent standing. Make an effort to alternate between sitting and standing every 30 to 60 minutes. To get more information about List from trusted source like Standingdesktopper
- Adjust Your Desk and Screen
Correct desk height and computer screen position are fundamental for increasing comfort and minimizing injury risk in the office. To begin, set your standing desk at about elbow height. What this means is your elbows should take a 90 degree position from the floor. As a guide, the average 5’11” (180 cm) person could have their desk about 44 inches (111 cm) high. Tips for screen position are not black and white, but the general consensus is to get it 20-28 inches (51-71 cm) from that person. Being a quick reference, the space should be a minimum of from the end of your middle finger to your elbow.
The top of your screen should be eye level, with a small upwards tilt of between 10 and 20 degrees. The theory is the fact that you should never need to tilt your neck up or down. If you’re utilizing a laptop, make an effort to align the keyboard with your elbow height. However, this forces you to tilt the screen back and your neck downwards, which is not perfect for long-term use.
- Purchase an Anti-Fatigue Mat
Anti-fatigue mats are commonly used in jobs that require extended periods of standing, such as focusing on a product line or at a counter. These mats reportedly combat standing fatigue by encouraging subtle movements of your quads. This improves the flow of blood and reduces overall discomfort. Studies show that people who stand for 2 or more hours per day report less discomfort and tiredness when using anti-fatigue mats. The mats also benefit leg problems and lower back pain. If you experience leg or lower back pain from standing, then anti-fatigue mats could be very useful.
- Change Your Keyboard and Mouse Position
Working long hours on the computer can strain your wrists. Therefore, it’s important to optimize wrist position when sitting or standing. The perfect angle when standing is slightly more extended (tilted upwards) than when sitting. A failure to consider this difference in those who frequently swap between sitting and standing has been shown to lead to greater wrist pain and discomfort. In order to safeguard your wrists when standing, always keep your keyboard and mouse at the same level, and your wrists straight when typing. If you still experience sore wrists sometimes, consider using an adjustable keyboard stand and gel mouse pads for optimal support.
- Use Arm Supports
An arm support is soft padding or surface that attaches to your desk. It is actually created to reduce pressure on the wrist that operates the mouse. This is a well-researched area, with numerous studies showing arm supports can significantly decrease the risk of developing neck and shoulder problems. They are worth looking into if you often experience problems, especially on the side of your dominant hand.
- Remember to Take Breaks
Even though standing at your desk is better than sitting, you should still take regular breaks to go and stretch, clear your mind and rest your eyes. For some people those quick breaks come naturally, while some might need an automated reminder. A great option is to put in reminder software on your pc, or to download a break reminder app on your phone. There are plenty of free versions of both these.