Ergonomic Standing Workstation: 7 Best Practices for Your Health
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Are you considering an ergonomic standing workstation? You should, as this is something that could improve your health. Plenty of research has been conducted which concludes that sitting for long periods has a negative impact on your health. It is time to make the right move for your health. Setting up sit-stand workstations is not complicated as there is a wide variety of products on the market. It is about finding the most suitable and comfortable items for you.
If you need some inspiration for your ergonomic workstation or are merely looking for some tips to use your standing desk, then you have come to the right place!
What is an Ergonomic Standing Workstation?
If you are looking at ergonomics for standing desk practices, then you should know what this means. An ergonomic standing workstation is one that accommodates both standing and sitting. The purpose of having a work setup like this is that it reduces specific health issues and improves your office performance.
A standing ergonomic workstation does not mean that you only have to stand. It is a workspace that incorporates standing and sitting into your daily work routine through specific office furniture. It considers the effects of different working practices on your physical and mental health. This particular type of workspace makes use of:
- Adjustable standing desks
- Ergonomic chairs
- Ergonomic desk accessories
- An organized and tidy work environment
What are the Pros and Cons of an Ergonomic Standing Workstation?
Why should you upgrade your workstation to implement these practices? It is no secret that the market for this type of workspace continues to grow, so what is the hype all about? This system is all about trying to bring convenience into your place of work. Listed below are the advantages and disadvantages of an ergonomic standing workstation.
- There are various health benefits associated with this setup.
- Reduced back and neck pain.
- Increased productivity and work performance.
- Increased energy levels.
- You are happier and more motivated to work.
- You can get more physical activity into your daily routine./li>
- It is an expensive procedure which you have to invest in.
- You often have to assemble the furniture by yourself.
What Do You Need to Consider for an Ergonomic Standing Workstation Setup?
There are seven factors that you need to consider when establishing your ergonomic workstation. Have you considered the proper ergonomics behind this idea? These standing desk best practices are broken down into seven categories, which include:
- Your standing posture – This includes your head, neck, torso, and legs.
- The ergonomic desk – Ensure that the standing desk is at a suitable desk height.
- Placement of the monitor – You need to know how to place your monitor, whether you are working with one or a dual monitor system.
- The ergonomic keyboard and mouse – The placement of these objects is also critical.
- Desk accessories – What are the key objects on your desk? How do you organize them?
- Comfortable shoes for standing – Your shoes are essential as they affect your posture and the pressure put on the rest of your body.
- Switching between sitting and standing – How often do you interchange between sitting and standing? Do you use an ergonomic chair when you sit?
These are discussed in further detail below.
When standing, it is crucial to try to keep your head, neck, torso, and legs as straight as possible. You need to try to form a vertical line with your body. Establishing proper posture is also useful in reducing back pain. Posture affects your spine’s health; therefore, it is not something to be taken lightly.
Standing desk posture includes shoulders that are not rounded, your head being straight, ears lining up over your shoulders, elbows close to the body, desk height slightly below elbow height, and a monitor that is level with your eyes.
Other things can help in maintaining good posture, such as using a footrest and wearing the appropriate shoes. It is all about giving your body the necessary support.
Choosing the appropriate desk is vital. You need a desk that is going to give you enough space to place your equipment at the required distance. Having a standing desk that is adjustable is also of utmost importance. You need a desk that can adjust to your height and preferences.
That is the beauty of these modern table designs; it adjusts to your likings; you do not have to compromise on your health and comfort for it.
Ideally, the desk should enable you to keep your wrists straight. Your hands should also be at the level of or slightly below your elbows. The monitor you use should also be approximately 20 inches away from you. It is essential that you do not place any pressure on your wrists.
Autonomous standing desks are the perfect standing desks for your ergonomic workstation.
Monitor placement is a principle that many people overlook; however, it does affect your health. You should place your monitor directly in front of you and at an arm’s length away. Specifically, the top of the screen should be slightly below or at your eye level. For those who wear glasses, the optimal comfort range is one to two inches lower than the average height.
Lighting is also key. The brightest light source should be to the side of the monitor.
Dual monitors are also something to consider. If you utilize dual monitors, the placement depends on which monitor you use more and what type of work is being done on each screen. Therefore, if you use both screens equally, they should be located closely together at an angle. They should also be in front of you with the edges of the screens touching. Alternatively, if you use one of the monitors about 80% of the time, you should place that screen directly in front of you, and the other one should be off to the side. The Autonomous monitor arm is an excellent investment if you need better control over your monitor placement.
Ergonomic Keyboard and Mouse
A keyboard and mouse are two things that people often do not pay a lot of attention to; however, they do play an essential role in your workstation. Both items should be placed on the same surface, at an even level. They should also be at a distance that enables you to keep your elbows close to your body.
When you type or use your mouse, your wrists should be straight, your hands must be at the level of or slightly below your wrists, and your upper arms must remain close to your body. Take advantage of the ergonomic keyboard shortcuts so that you do not have to use your mouse as often. Extended mouse usage can negatively impact your health; therefore, it is also beneficial to have your mouse on a high sensitivity level so that you can use a light touch. When you use your mouse, try alternating your hands to move it so that you do not continue to strain only one of your hands.
Your standing desk accessories should consist of the objects that you use most often. These should be kept as close to you as possible. Desk accessories usually include your telephone, stapler, printer, stationery, and books. You generally keep these objects close so that you can avoid excessive stretching. Items that you do not use often can be placed further away from you. The accessories also depend on the type of setup you are trying to achieve. For example, people who want a minimalist design often do not want anything on their desk.
Most office workers find that they are on the phone quite often. If you fall under this category, it is recommended that you put your phone on speaker or use a headset. Trying to balance the phone between your ear and neck is extremely bad for your neck health and alignment.
Certain standing desk accessories are essential to ensure that you can maximize your productivity.
Comfortable Shoes for Standing
Shoes are so much more important than merely completing an outfit or being stylish. The shoes you choose to wear do have a significant impact on your health. Your choice of footwear affects your posture, and hence, the alignment of your spine. Many people experience back pain due to poor choice of footwear.
If you are going to be standing during your work practices, the importance of this needs to be emphasized. Wearing the right shoes is going to help you get the most out of your standing desk. Your footwear needs to provide adequate and even support. For example, high heels are not recommended because they change the natural shape of your foot. Shoes with a wider, shorter heel that is soft, conforming, and not narrow are good options. Try the shoes on and walk around in them before purchasing them.
Switching between Sitting and Standing
Having a standing workstation does not mean that you have to stand 24/7. It is all about finding a healthy balance between two. Why do you need to alternate between sitting and standing? Sitting for prolonged periods can have adverse effects on your health. Standing for hours on end is also not the most comfortable thing to do. Alternating between the two also results in increased movement, which has various physical and mental benefits. Sit-stand workstations are key as you can find the ratio between the two that helps you to be the most productive.
Studies have also shown that adding frequent low-intensity physical activity, such as intermittent standing, offers various benefits to your health and overall well-being. Evidence also shows that people who adopt this practice experience a more worker-friendly environment and have reduced health risks. Other advantages of this movement include reduced lumbar pain, improved comfort, less stiffness, and reduced muscle fatigue. Pros of reduced sitting include increased energy levels, improved focus, heightened productivity, and more work enjoyment.
Investing in an ergonomic chair is of utmost importance for when you do sit. Autonomous ErgoChair 2 has all the necessary features that a useful ergonomic office chair should have.
Autonomous SmartDesk 2
Have you made the decision to convert your space into an ergonomic standing workstation? If so, what standing desk are you going to choose? The SmartDesk 2 is the ideal table to assist in increasing your focus, productivity, and creativity. This option is going to improve your mood and transform your standing desk posture and workspace. It is specifically designed to cater to your health needs and to fit in with your office space. This ergonomic standing desk offers:
- A Durable and Motorized Standing Desk Frame – This desk has been designed to accommodate a dual-monitor system, and it contains a heavy-duty industrial steel frame. You do not have to worry about the quality of this desk as it is made to last.
- Improved Energy Levels – Research has indicated that standing while working boosts your energy levels and mood. You can expect to enjoy your work more, which results in increased productivity.
- Complete Adjustability – All the features provided by this desk are entirely adjustable, which is precisely what you want! You can customize the height and width of the features and choose the color that best fits your workstation.
The Final Stand
It is evident that there are so many benefits to having an ergonomic standing workstation. However, simply having the workstation is not going to make a miraculous change. You have to apply certain practices to truly experience the health benefits of this setup. There is a wide variety of standing desks, ergonomic chairs, and desk accessories to choose from. You are not going to struggle to find items for your ideal setup.
By making a few simple adjustments, you can transform your entire work atmosphere. It is time to take a stand for your health!
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