How Often Should You Stand Up From Your Desk?

Your job requires you to sit with your laptop for multiple hours in a day. However, this sedentary lifestyle can lead to severe health problems, as explained by various studies. The unparalleled solution to this switching between standing and sitting. Still, how often should you get up from your desk?

In this article, you will get answers for the correct sitting and standing ratio. Additionally, you will learn about a few tips that will help you stand up at work and improve your lifestyle!

Why Switch Between Sitting and Standing?

While you may think you cannot opt-out of it, sitting down for extended periods leads to adverse health problems. Of course, sitting in itself is not harmful, but when you continue to sit for long, it causes severe muscle issues. That is because you are likely to slouch, lean back with a curved spine, bend your head, etc.

Even if you think you will make it up with the morning gym or evening exercise, TIME reports otherwise. Setting workout sessions apart, you need to switch between sitting and standing during your work hours to stay healthy. Moreover, research suggests that prolonged sitting periods increase the risk of death.

Benefits of Switching Between Sitting and Standing

Are you still confused about the constant conflict between sitting vs standing at work and wondering how often should you stand up from your desk? Here are a few of the numerous benefits of switching positions between work!

1. Eliminates Body Stiffness and Pain

If you get a smart office desk, you will automatically maintain an ergonomic posture. You need not slouch or bend your neck when the screen is aligned with your eyes. Plus, switching positions will encourage muscle movement and eliminate body stiffness, while a straight spine will help reduce back pain.

2. Lowers Chances of Weight Gain

One of the key benefits of switching between sitting and standing is more standing time. Several studies explain that you can lose a few pounds if you stand for six hours a day instead of sitting. A sedentary position directly stores whatever you eat in the form of fats, while continuous standing uses these fats for energy.

3. Decreases the Risk of Health Issues

Whether or not you have severe health concerns like fluctuating blood sugar levels, cardiovascular problems, etc., switching positions is still beneficial. Standing between your work sessions can help lower your blood sugar level and reduce the risk of heart diseases and death. Whereas sitting for extended periods can severely increase these possibilities.

4. Increases Productivity

Another excellent benefit of changing positions while working is increasing productivity. Moreover, when you stand, your alertness level is comparatively higher, and thus, your concentration is automatically enhanced. Therefore, in the standing vs. sitting office desk war, a standing desk certainly wins!

How Often You Should Stand At Work?

Now that you know about the significance of standing, the question is, how often should you stand up at work? The researched ratio for this lies between 1:1 to 1:3. That is between standing and sitting equal amounts to standing for 45 minutes every hour for an 8-hour day.

Though you got the answer of how often should you get up from your desk, it is not easy to follow. You cannot incorporate standing for so long in your routine. Well, here are a few tips to increase your standing duration while working.

1. Set Reminder

With your deadlines approaching, you often tend to overlook your health requirements. From eating on time and staying hydrated to moving your muscles—work can make you lose count of time. You can solve this by setting a reminder on your phone or computer for every 30 minutes.

With the reminder, you can go to take a 2-minute walk outside or fetch a glass of water. In this way, you will walk around for 10 minutes every hour. You can also set a reminder to switch your positions every short while.

2. Change Between Sitting and Standing

If you want to follow the standing rules, you can swap your position every 30 minutes. With a smart desk, you can seamlessly switch your positions between sitting and standing. It comes with an intelligent keypad that you can use to change the desk height. Moreover, the desk works with a dual-motor system.

You can save your desired desk height with its memory function and switch the adjustments in seconds. This will help you follow the 1:1 ratio of sitting vs. standing at work, letting you enjoy the benefits of standing.

3. Add Exercises To Your Working Routine

An excellent way to maintain a healthy work schedule is indulging in standing desk exercises. These are light exercises that help stretch out your muscles and burn a few calories, all from your desk. Moreover, you can also find a few exercises that you can do from your office chair itself.

Apart from this, adding office activities between your on-screen work is an efficient way of standing more often. These can be as simple as walking to the other end of the office to fetch your printouts. Also, you can move around more by visiting your colleague's desk for discussions instead of talking over messages or calls.

Invest in a Standing Desk to Stand More at Work

A standing desk can be a game-changer for your health. By incorporating standing into your daily routine, you reduce the amount of time spent sitting and improve your posture. If you’re thinking of switching to a more active workspace, here are a few options from Autonomous that can make it easier to stand, sit, and move comfortably:

Autonomous SmartDesk 2

This versatile standing desk features a robust frame, adjustable height settings, and a smooth transition between sitting and standing. The SmartDesk 2 is designed to support a variety of tasks, from typing to video conferencing.

Autonomous SmartDesk 2

3635 reviews

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Top description

Top	Classic Top
Dimensions	53"L x 29"W x 1"H
Shipping dimensions	56"L x 33"W x 3"H x 47 lbs
Colors	White, Black, Walnut, White Oak, Bamboo
Material	Warp-proof MDF wood Natural Bamboo

 

Frame description

Model	2-Stage	3-Stage
Motor type	Dual	Dual
Lifting speed	1.1”/sec	2.3”/sec
Lifting capacity	250 lbs	310 lbs
Noise level	45 dB	40 dB
Height range (without top)	27.2" - 46.5"	25.2" - 51"
Height range (with top)	28.3" - 47.5"	26.2" - 52"
Length range	39.8'' - 59''	40" - 73"
Frame foot width	23.6''	27.5"
Material	SPCC steel	SPCC steel
Colors	White, Black	White, Black, Grey
Outlet voltage	110-240V	110-240V
Anti - collision	Yes	Yes
Shipping dimensions	39"L x 11"W x 9"H x 51 lbs	43"L x 13"W x 10"H x 70 lbs

 

• 

  "I chose the black top, and it fits perfectly with the rest of my office furniture. The desk is incredibly sturdy, and the height adjustment is smooth and quiet. It has plenty of space for my dual monitors, laptop, and keyboard." - Casey W
• 

  "Solid all-metal structure, stable, and highly adjustable. The control panel offers precise height adjustments and 4 presets. It’s almost silent with a smooth movement." - Ben G.
• 

  "I really love the vibe that this combo brings to my home office - modern, sleek, yet sturdy and easy to operate. I highly recommend it to anyone who works from home full-time, like me, and is looking for a well-built and highly adjustable product." - David H.

Autonomous SmartDesk 5 Pro

The SmartDesk 5 Pro comes with an advanced dual motor system, ensuring smooth, quick, and noise-free height adjustments. It also includes a memory function to save your preferred sitting and standing heights.

SmartDesk 5 Pro

42 reviews

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Top description

Dimensions	53"L x 29"W x 1.2"H
Colors	Stone Desert, Titanium White, Meteor Grey
Coating	Special customize sealing paint based on Green Standard
Material	HDF wood

 

3-Stage Frame description

Motor type	Dual
Lifting speed	1.6”/sec
Lifting capacity	330 lbs
Noise level	40 dB
Height range (without top)	26" - 51.5"
Height range (with top)	27.2" - 52.7"
Length range	40.4" - 70.9"
Frame foot width	26.4"
Material	SPCC steel
Colors	Stone Desert, Titanium White, Meteor Grey
Outlet voltage	110-240V
Anti - collision	Yes

• 

  "The color of the SmartDesk 5 really caught my eye. Sand and beige are super trendy right now, and I love being part of that! Plus, the keypad on the surface is convenient, and the cable tray saves my life. No more mess of cords hanging around, and my cat won't be able to play with them anymore (yasssss!)." - Saxx R.
• 

  "Love the Meteor Grey color, but the frame is darker than expected from images on the site." - David
• 

  "I love the dark gray color. It's just so clean and matches my setup perfectly. The surface is smooth and has this cool feeling when you touch it." - Jaxon W.

Autonomous SmartDesk 2 L-Shaped

The L-shaped design offers more workspace, perfect for multitasking and organizing multiple monitors. This desk allows you to easily adjust from sitting to standing while offering the space you need to stay productive.

SmartDesk 2 L-Shaped

804 reviews

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Top description

Dimensions	Full: 77”L x 64”W x 1”H Large Top: 77”L x 29”W x 1”H Small Top: 29”L x 35”W x 1”H
Shipping Dimensions	84"L x 35"W x 5"H x 95 lbs
Colors	White, Black, Walnut
Material	Warp-proof MDF wood

 

Frame description

Motor type	Triple
Lifting speed	2.3”/sec
Lifting capacity	400 lbs
Noise level	50 dB
Height range (without top)	28.4" - 47"
Height range (with top)	29.4" - 48"
Length range	42” - 71”
Frame foot width	27.5"
Material	SPCC steel
Colors	White/ Black
Outlet voltage	110-240V
Anti - collision	Yes
Shipping Dimensions	Box 1: 54"L x 12"W x 8"H x 51 lbs Box 2: 35"L x 21"W x 9"H x 55 lbs

 

Pros and Cons

Pros	Cons
The L-shaped design offers extensive room for monitors, laptops, and other work essentials.	Larger size and weight may complicate the assembly process.
Triple motor system with a 400 lbs lifting capacity ensures strong, reliable operation.
Operates at a low noise level of 50 dB, keeping your workspace serene.
Easily switch the desk’s orientation to fit any workspace layout.
SPCC steel frame with BIFMA certification provides long-lasting stability.
Designed for quick assembly in just 15-30 minutes.
Premium finish from White, Black, or Walnut, with warp-proof MDF wood tops.

• 

  "The L-Shaped desk is exactly what I needed. It’s spacious, sturdy, and looks great in my office. The electronic controls are easy to use, and the four preset height options are super helpful. I also appreciated the thorough packaging—everything arrived in perfect condition." - Merle N.
• 

  "Autonomous has absolutely changed the way I create with this desk. To say this is the best I have ever Owned is an understatement. It is QUALITY, stability, and minimalism. It also brings a different vibe to my work space that honestly, I’m addicted to.." - Diazz
• 

  "With my ultra-wide monitor and triple laptop setup, I needed a larger desk that could accommodate my gear. This L-shaped desk has exceeded my expectations, offering a spacious surface area and a clean, minimalist design. I was also pleasantly surprised by how easy it was to assemble, although I did enlist the help of my dad to make the process even smoother." - Anjali V.

Autonomous SmartDesk Levitate

Known for its sleek design and easy-to-use controls, the Levitate offers smooth height adjustments with a non-touch button interface. It's ideal for those looking for a more minimalistic approach.

SmartDesk Levitate 2

172 reviews

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Top description

Top	Classic Top	Ultra Top
Dimensions	53"L x 29"W x 1.2"H	59"L x 31.5"W x 1.2"H
Shipping dimensions	56"L x 32"W x 3"H x 53lbs	62"L x 35"W x 3"H x 64lbs
Cable management	0.4" groove on the desktop	0.4" groove on the desktop
Colors	Bright Ash	Bright Ash
Material	Natural Solid Ash wood	Natural Solid Ash wood
Coating	Nitrocellulose	Nitrocellulose
Net Weight	50 lbs	55 lbs

 

Frame description

Class of protection	Front IP53
Handset	Non-touch control / One-button control
Handset color	Black
Motor type	Quad
Column style	Round
Column size	1.4" - 1.7"
Load capacity	380 lbs
Material	SPCC steel
Speed	1.25 in/s
Sound level	<45 dB
Rated voltage	110-250V
Frame size	Classic Frame: 53"L x 29"W Ultra Frame: 59"L x 31.5"W
Height range	26.8" - 44.1" (without Top)
Surface	Power coating
Color	Moderate White
Configuration	Embedded handset
Anti-collision technology	Yes
Storage and transport temperature	14°F - 158°F
Net weight	65 lbs

• 

  

  • 

    "Upgrades to my home with the new SmartDesk Levitate, this new non-touch standing desk fits perfect for my new workspace. I’m really enjoying the look and how it fits perfectly anywhere!" - Vince D.
  • 

    "Beyond the design, the technology in this desk is the other factor that sets it apart from anything else out there. The touch-free sensor really works. It took a minute to get a feel for where to position my hand, but now it’s quite easy to use. I appreciate that it also has a single button with intuitively-programmable memory settings." - Jonathan
  • 

    "It sleeks, modern, minimalist, and refined. While I had higher expectations consider the price point and the time it took to receive the desk, I'm overall happy with the purchase. Definitely not your average stand up desk!" - Joshua C.

• Standing desks are more than just a trend—they're a health-conscious choice for people who want to improve their productivity and well-being. By investing in an adjustable desk and incorporating standing into your routine, you can reduce the negative effects of sitting while boosting your energy and focus.

• Wrap Up

• How long should you stand per day? For an 8-hour long workday, you must stand for at least 4 to 6 hours. Does it sound too long? Once you get habitual of standing and moving around more, you will realize how easy it is. Moreover, standing at work has numerous health benefits.

• In this article, you got answers to how often should you get up from your desk. Plus, you also got a hold of a few standing desk tips that will encourage movement while working.

• So, follow these easy yet effective ways to indulge in a healthy working lifestyle!