Finding Your Perfect Sit-to-Stand Ratio

Have you considered switching to a stand up desk, but felt intimidated by the prospect of standing all day? The good news is eight hours of continuous standing was never the intention of standing desk creators. In fact, Stand Up Desk Store’s variety of crank adjustable, manual adjustable, and electric sit-to-stand desks are designed to promote movement and comfort by effortlessly transitioning users from sitting to standing positions. And with the electric standing desk, it’s as easy as pressing a button. So how long should you stand per day? Consult the research below and find the perfect sit-to-stand ratio for your workday.

Stand Up Every 20 Minutes

Reducing your risk of diabetes and heart disease is as simple as standing every 20 minutes, says New York Times exercise research reporter, Gretchen Reynolds. “The science shows that if you just do anything, even stand in place 20 minutes, you will be healthier,” Reynolds confirms. Prolonged sitting results in physiological changes that even exercise can’t counteract. But briefly standing for 5-20 minutes every hour causes the big muscles in your legs and back to contract, contributing to an increase in enzymes that break up fat in the bloodstream. The British Journal of Sports Medicine also found that periodic standing (more so than exercise) lengthens telomeres, the tiny caps on DNA cells that shorten and fray as a cell ages, thus protecting cells from premature aging and you from premature death.        

Gradually Increase Standing Time (And Listen to Your Body)

While standing every 20 minutes is ideal, it’s important to be aware of your body’s strengths and limitations. Transitioning from sitting to standing requires training and time—just like running or any other physical activity—so start by standing for small increments of time and work up to your desired amount. Don’t get discouraged if your coworker stands for longer periods of time than you do. Consider your health history and preferences, and do what’s right for you. 

When You Sit, Do It Correctly

For a sit-to-stand regimen that works, be cognizant of your posture and seat position. Back, neck, and knee pain can result from sitting improperly. To avoid this, sit up straight with your shoulders back and your body weight evenly distributed on both hips. Consider investing in a chair with lumbar support to keep all three normal back curves in place while sitting. Bend your knees at a right angle, with feet flat on the floor or a foot rest. Refrain from holding the same position for more than 30 minutes, incorporating the optimal standing time of 20 minutes into your routine. (For a visual representation, see our Guide to Better Posture for proper sitting and standing guidelines.)

Adjust your work environment without disrupting your workday with the Stand Up Desk Store’s new addition: the electric standing desk. Browse our wide variety of stand up desks to find an adjustable-height workstation that meets your needs. Shop now, or contact us today!