Is Standing at Work Healthier Than Sitting?

You might feel like ditching your office chair, but hold on—it’s not that simple.

Why Is a Sedentary Lifestyle Harmful?

Nearly two-thirds of people working in modern offices spend their days sitting at computers. Yet, only about 26% take breaks to walk or exercise. Most use breaks to grab a snack or smoke, while some never leave their desks, switching instead to browsing the internet.

This lifestyle isn’t beneficial. Extended sitting increases the risk of obesity, high blood pressure, elevated cholesterol, and blood sugar levels—all factors that can lead to cardiovascular problems.

Benefits of Standing While Working

1. Reduced Neck Pain

Prolonged sitting often causes muscle strain. Using height-adjustable desks has been shown to ease discomfort. For instance, American researchers introduced such desks to office workers who reduced their sitting time by an hour daily and reported less neck and back pain. However, when they returned to sitting all day, the pain returned within two weeks. Similar studies in Japan found that alternating between sitting and standing relieved neck and shoulder pain.

It’s important to approach workspace setup holistically. Choosing the right desk height is just one part; positioning your monitor correctly to avoid leaning forward is crucial. Bending your neck at a 45º angle puts 22 kg of strain on it, although it’s designed to handle only 5 kg. This issue can occur while sitting, but standing may help maintain better posture by reducing the temptation to slouch.

2. Improved Blood Circulation

Long periods of sitting hinder blood flow in the legs and can cause swelling, leading to spider veins, varicose veins, or even blood clots. Experts suggest that alternating between sitting and standing promotes circulation and muscle activity. While standing burns slightly more calories—about 8 extra per hour—it’s not a significant weight-loss strategy.

3. Increased Productivity

A six-month study in Texas observed call center employees and found those who alternated between sitting and standing were 46% more productive, measured by successful calls per hour, compared to those who sat all day.

Another study noted that standing desks do not impair reading comprehension or creativity; in fact, engagement with tasks may improve.

4. Enhanced Mood

Extended sitting can increase anxiety symptoms. The human body isn’t designed to remain seated for hours. Participants who stood for at least one hour daily reported better mood and well-being.

Why You Shouldn’t Stand All Day

Standing work has benefits but going to extremes isn’t advisable. People in standing professions face higher risks of:

• Chronic venous insufficiency;
• Cardiovascular diseases;
• Lower back and foot pain;
• Fatigue and discomfort.

Therefore, standing for the entire workday isn’t recommended. A balanced approach—standing for an hour, then sitting for an hour—is better.

How to Set Up an Ergonomic Standing Workspace

Follow these tips for comfortable standing work:

• Start with 30-minute standing sessions multiple times daily, gradually increasing to 1–2 hours.
• Adjust your desk height so the surface is about 5 cm above your elbows, which should be bent at a 90º angle.
• Position your monitor at eye level to avoid neck strain. If using a laptop, elevate it on a stand and use an external keyboard.
• Keep your mouse and keyboard at the same level, with the keyboard about 5 cm from the desk edge and the mouse aligned with it. This setup minimizes unnecessary arm movements and supports your wrists.
• Take regular breaks. Even though standing may feel more comfortable than sitting, it’s essential to rest your eyes and move around.

Remember, standing at work doesn’t replace exercise. To counteract the effects of prolonged sitting, aim for 60–75 minutes of moderate physical activity daily, such as brisk walking, swimming, tennis, or cycling.

This article was originally published in May 2018 and updated in February 2024.

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