What’s the Ideal Sitting and Standing Desk Ratio?
You’ve done your research, read the studies, talked to friends, and you’ve finally purchased that standing desk you’ve always wanted.
Being the go-getter that you are, you want to jump into this standing thing head first. You’re so motivated to improve your health and productivity, you’ve even pondered throwing your chair in the trash and dedicating yourself to a 100% active workday.
Not so fast! Just like sitting all day is harmful, standing for hours on end can have its drawbacks too.
For this reason, ergonomics and health experts have been looking at data gleaned from a wide variety of extensive studies to determine exactly what is the right combination of sitting and standing, and what are the factors.
Many experts have stated that a 3:1 sitting/standing ratio is ideal (45 minutes of sitting to 15 minutes of standing). However, new studies are coming out suggesting a 1:1 or even a 1:3 sitting/standing ratio (15 minutes of sitting to 45 minutes of standing) is necessary to see real health benefits.
So what’s the right answer? Stand Up Desk Store recently attended the National Ergonomics Conference in Las Vegas to find out.
Factors of an Ideal Ratio for a Sit Stand Desk
1. Physical Considerations
In her presentation entitled “Industrial Ergonomics Boot Camp,” NC State University’s Senior Ergonomist Heather White, MIE, CPE went into detail about the wide range of factors that can affect pain, comfort…and by extension the amount of time you should spend standing. Following are some examples of factors which will significantly affect sitting to standing ratio:
- Fitness (strength, cardiovascular health, and flexibility)
- The more fit an individual is, the longer he or she can stand (or sit) before experiencing pain and discomfort.
- Ergonomics and posture
- Parameters such as proper keyboard, mouse, and monitor placement can help promote correct posture, which will place less stress on joints, also extending the time one can spend sitting or standing. White explained that when posture is correct, the spine is “properly loaded,” which evenly distributes pressure on the disks instead of focusing pressure on only one side of the disks.
- In addition to a straight spine, White discussed keeping joints in a “neutral position,” (e.g. elbows at 90 degrees, wrists in “handshake, position,” etc.) to increase the amount of time before pain, discomfort, and eventually risk of injury come into play.
- Movement
- Later in her presentation, White stressed the importance frequent motion, stating that “static postures” of any type deprive your body of vital circulation.
Following are White’s thoughts on the ideal sit to stand ratio: “Standing is a neutral posture. We are stronger and we work more efficiently when we stand. We shouldn’t sit all day, but we shouldn’t stand all day, either. We need movement. Movement is what delivers oxygen to your muscles and joints.”
2. Age
In his presentation “The Impact of Ergonomics, Wellness, and Emerging Technologies on an Aging Workforce,” Richard W. Bunch, Ph.D., P.T., C.B.E.S. of the Industrial Safety & Rehabilitation Institute explained that age will impact sit-to-stand ratio. Following are basic guidelines:
- Under 40 years of age
- 1:1 ratio (30 minutes sitting and 30 minutes standing)
- Over 40 years of age
- 3:2 ratio (36 minutes sitting and 24 minutes standing)
In Dr. Bunch’s words: “There is less tolerance to standing with age.”
3. Frequency of Transitions
Katie Lonsdale, AE, an employee of the ergonomic consulting firm Options Incorporated, presented a talk called “Take a Stand: Is it Beneficial?”
Lonsdale’s presentation was based on a study she conducted with a group of workers of various fitness levels and job descriptions who were outfitted with standing desks. Over the course of the study, she tracked standing desk usage and its relation to comfort, pain, and productivity.
Throughout the study, she noticed practices which consistently yielded improved comfort, and less pain. Predictably, these included proper workspace adjustment, in particular achieving the correct monitor height.
What was less predictable was the importance of something she referred to as “transitions.” Specifically, this was the frequency in which the user changed positions. In terms of alternating between sitting and standing, she saw a noticeable increase in comfort and pain relief with people who changed positions as often every 30 minutes, and even those who transitioned a little as three times per day.
“There is a positive relationship found between frequency of transitions and decrease in discomfort,” Lonsdale said.
Takeaways:
- What we saw at the National Ergonomics Conference echoed the results of older studies we’ve seen. Specifically studies that recommend a sit/stand ratio between 3:1 and a 1:1 ratio.
- While standing desks will certainly offer improvements, the ideal workstation should revolve around a height adjustable desk that allows you to regularly transition between standing and sitting.
- Your age and fitness level will impact the amount of time you can spend standing or sitting. This will include your flexibility, strength, and cardiovascular health. As such, individuals who regularly work out to improve these areas will experience less discomfort and pain.
- Proper ergonomics, such as adjustment of parameters such as monitor and keyboard height are vital to comfortable and pain-free workdays, regardless if you are sitting or standing.
We hope these insights on sitting and standing ratio help you find what’s right for you…and helps you increase comfort while reducing pain!
