If you are looking to change up your home work station, you might be considering trying a new desk. Standing desks have a devoted following, but are they the right fit for you? There are pros and cons for standing desks, but before we explore those, let us examine the three main types of workstations available: first, there is the traditional sitting workstation that most of us are used to using. Second, there is a standing workstation where the desk remains at a fixed height so as to be most comfortable for the user while standing. Third, there is the hybrid workstation that can be used in the seated position or easily adjusted for use while standing.

Now that we are familiar with the various types of workstations available, what are the advantages to using a standing desk? According to UCLA, standing desks “burn more calories compared to sitting,” up to a 20% increase. Standing desks can also reduce “strain on the lower back from prolonged sitting, increase muscle activity compared to sitting, and combat a sedentary lifestyle compared to sitting.” While these can certainly sound like encouraging reasons to run out and buy a standing desk, there are also some potential disadvantages to consider. “Sitting uses less energy and helps stabilize the body to perform fine motor tasks like computer work.” Additionally, while standing desks can help to burn more calories, using a standing desk is not a substitute for exercise. Standing workstations also fix “a person’s posture which can compromise their wrist posture, thereby increasing risks of injury such as carpal tunnel syndrome.” They can also “increase pressure cartilage in the knees, hips, and balls of the feet.” While standing desks can burn 20% more calories, they also “require 20% more energy than sitting placing greater strain on the circulatory system and ‘bad’ standing posture can lead to locking knees, weaker abdominal muscles (causing people to sway back), or standing on one leg (causing asymmetry throughout the entire spine) to obtain relief.” While the cons could certainly be concerning, there is still a benefit to finding a combination of sitting and standing. “The human body responds best to a balance between static and dynamic activity, between activity and recovery, between sitting and standing. You have to move, and you have to be supported in safe postures. You have to balance your day.”

            If you decide to move forward with using a standing workstation, UCLA recommends taking the following steps to help avoid some of the pitfalls of incorrect usage:

•   Ensure the standing table height is approximately at your standing elbow height.

•   Use a supportive stool or ergonomic chair to periodically sit. Additionally, if you are using a stool, make sure to use an elevated foot rest as well.

•   Stand on an anti-fatigue mat.

•   Wear supportive footwear.

•   Remember to alternate postures and if it helps, use a timer to help get you in the habit of remembering to sit.

•   Pay attention to how your body is responding.[1]

•   Check with your doctor—if you have any concerns about using a standing desk, your physician could guide you on how to get the most out of this change so you can do it safely and effectively.

What is your preferred workstation to use in your home office? Tag us on social media @therealbodepro and show us how you bring some Happy to your home workspace, standing or sitting (or both)!

[1] “Sitting to Standing Workstations.” Environmental Health & Safety, University of California Los Angeles, https://www.uclahealth.org/safety/sitting-to-standing-workstations.