Nowadays, Standing desk is becoming more and office life. People are getting aware of the consequences of sitting all day at work and they use a standing desk to have a healthier work environment. Especially for those who have sedentary jobs, a standing desk is a critical part to protect them from the impacts of prolonged sitting.
While sitting down all day can increase your risk of weight gain, heart disease, varicose veins, diabetes,...
Standing while you work can help you decrease the risk of obesity, high blood pressure, improve your productivity and boost your mood.
Why standing with proper posture matters?
Whether you are using a standing desk or having an intent to buy one, it’s important to know the proper way to stand at a standing desk.
The natural standing posture of human is harmless, however, standing can be as damaging as sitting if we do it for a long period of time. Poor posture will pose a serious health problem to your body and your health.
Research has shown that Prolonged standing at work can cause many health problems. Prolonged standing for a long time can lead to health risks such as fatigue, neck/back pain, stiffness in the neck, joint pain…
In the long term, it can lead to serious health consequences.
These tips will help you out.
Here is how to stand up straight if you have a poor posture.
Standing is really beneficial for your body but it doesn’t mean that you can stand in any position that you want. First things first, to gain benefits from standing while you work without any negative side effects, you need to learn how to stand upright with proper posture.
Stand in front of your desk, you should keep your feet shoulder-width apart, or you can take any stance that you feel most comfortable with.
Then keep your ear hole aligns with your center of the shoulder, your shoulder aligns hips and hips aligns with ankles.
Don’t put your head forward, backward or sideways and make sure you are bending your knees instead of locking them.
You can keep your feet gripped into the ground and use rational force to slightly twist them out so that your pelvis will be in the more natural position.
Did you set up your standing desk workstation the right way?.
Switching from sitting to standing during work gives you immense benefits, but in order to maximize the benefits of a standing desk and use it in a proper way, you need to set it up right.
First off, you need to adjust the desk at a proper height when you are standing. The desk height should be at the level of your elbow.
Place your keyboard and mouse slightly below your elbow so that your elbows are at a 90-degree angle to the keyboard platform and your wrists are as straight as possible.
Next, raise the monitor at your eye level and make sure that the monitor is roughly 20-30’’ away from your face.
Tilt the monitor upwards slightly at an angle of 10 to 20 degrees to minimize your neck pain.
If sitting all day can lead to weight gain or standing for a long period of time can cause serious back pains. And you can’t find any free moment to hit the gym regularly to balance work and your health, then quick workout is the best way to strike that balance.
It won't take up too much of your time, there are so many quick workouts that you can do effortlessly right in your office.
Next time, if you have any free minutes, try out these exercises to relieve your stress and tiredness after standing for a long time.
You can do this exercise on the floor, but ideally, you should do it from a chair. This exercise is really easy.
First, get yourself into the position to start by opening up your chest. Then put your hands onto the chair, taking your legs out and keeping your knees bent. Slowly slide off your chair, then you bend the elbows and lower your hips down. Extend your elbows to lift your body up and inhale to lower your hips down again.
Repeat this exercise 20 times and always focus on doing the right technique.
This technique starts by standing with a straight back. Next, place both hands on your hips if you can balance on one foot, otherwise you can put one hand on a chair or a table for support. Then, keep your supporting leg straight and slowly lift your other leg up at the hip level.
Try to hold five seconds and slowly lower your foot to the floor. Repeat 8 times and change the opposite leg.
First, you need to stand with a straight back and with your feet shoulder-width apart, then put your arms straight out to the sides. Now start making circles going forwards. As you are starting to feel fatigued in the arms and shoulders, gradually making larger circles. Rolling your arms in one minute and repeat making small circle going backward and again end up with a nice large circle.
You can also put your arms straight out in front of your body and make arm circles in front of your body.
To start doing a squat, you stand with your feet a little wider than your shoulder-width apart. Lift your arms up in front of you and make sure your weight is concentrated on your heels and your knees are aligned with your ankles. Now inhale and push your hips back, bend your knees and squat straight down as though you are sitting on a chair.
Make sure your back is always straight and your knees don’t collapse when you squat down. Exhale to stand up. You should do 10 to 12 repetitions.
Use other accessories together with your standing desk.
Standing all day can make you exhausted and tired. You need to provide yourself with other necessary standing desk accessories to make you feel more comfortable.
In fact, standing on the bare floor can make you feel discomfort and even cause joint issues. To make you feel more relaxed, you need an anti-fatigue mat. An anti-fatigue mat will let you stand comfortably at your standing desk throughout the day.
There are many types of anti-fatigue mats that you can choose from to fit your particular needs. Apart from regular mats made from polyurethane, there are many other types of mats that have typographical features such as bumps, slopes, inclines, foam, massage mounds…
These features help you relieve the pressure and significantly reduce fatigue discomfort on your feet and joint.
Having an anti-fatigue mat, you can stand longer without feeling painful or exhausted. Especially, the terrain features can make you move more, thus increasing your blood's circulation when you stand to work. An anti-fatigue mat also helps you avoid having a sore back or lower back pain due to standing for a long time.
With monitor arms, you can adjust the screens to align with your eye level so that your eyes and neck won't be tired while working. It provides a comfortable viewing position, a healthy work environment, and flexibility to suit different postures. Besides, having a monitor arm will make your desk more organized and declutter your desk to provide more space to work.
Monitor arm is one of the must-have accessories that allows you to work in a more comfortable and healthier posture. It helps reduce neck pain and increase your blood flow from head to toe. This accessory will be a helpful tool to help you work healthier and stand at your standing desk longer.
Under-Desk Keyboard and Mouse Platform
We have known that the keyboard platform should be slightly below your elbow so that your elbows are at a 90-degree angle to the keyboard platform.
By placing your keyboard and mouse this position, it keeps your arms in the neutral position, thus helping avoid fatigue and straining your muscles.
Adjusting the keyboard and mouse platform at the height that you feel most comfortable with, it will enhance your typing posture.
Attaining an under-desk keyboard and mouse platform, you will not only type at a more ergonomic position but also work in a healthier way. Your attention span will improve significantly as well.
Step away from your desk and take a break!
Sometimes, stop working and take regular breaks to rest and do some stretching exercises in order to let your body recover after a long time standing. This will help your body relieve your stress and pressure from standing all day. If you can’t remind yourself to take regular breaks naturally, you can use apps on the mobile phone to help with that.
Spending all day sitting or standing in only one position is really unhealthy and harmful. If possible, go out for a quick walk to relax your muscle and blow off some steam to make you more productive and energetic instead of spending all day in the office.
Standing while you work can help you work healthier and lowers the risks of diseases related to sedentary work. However, if you using a standing desk in an improper way and standing with the wrong posture, in long-term it can be as damaging as sitting and lead to much more serious consequences.
Using the tips above to make sure you know how to stand properly and get most benefits from using a standing desk
- No Comment.