Several weeks ago, one of our designers took a stand at work, literally.  He took an old computer box and set it atop his desk so he could raise up his keyboard; he propped up his monitor on some programming books and toner cartridge boxes; and then he eighty-sixed his office chair.  His new stand-up work station was met with some laughter and of course an immediate Photoshop comparison to a fellow mustachioed stand-up work stationer, and, I think, most of us wrote it off as just another workplace fad that would wane.  But he’s still standing and going strong.

He explained that after searching for solutions to his lower back pain he decided to give standing up at his desk a try.  That was roughly fives weeks ago.  Then last week an infographic entitled “Sitting is Killing You” circulated through the office stating “sitting for 6+ hour/day makes you up to 40% more likely to die within 15 years than someone who sits less than 3.”  Another designer quickly decided to give standing at work a try.  And what I thought to be a silly fad suddenly aroused my curiosity.  Could I stand all day?  Would it really make a difference if I did?  What are the real dangers of sitting down all day?

Well, if you consider that you spend the majority of your day, a normal 9-5 workday, seated (except for your occasional bathroom break and lunch time jaunt to the kitchen) and then another 8 hours lying down while you sleep, that leaves 8 hours (probably less if you have a long commute to work) for exercise.  But are you spending those other 8 hours at the gym, doing yard work, running marathons, or are you a couch potato when you get home?  Prolonged periods of sitting can lead to some pretty serious health problems like an increased risk for type 2 diabetes, cardiovascular disease, back pain, and blood clots to name a few.

According to EmaxHealth.com:

Periods of standing throughout the day can improve circulation, muscle tone and vitality. The increased weight bearing on the skeleton is good for maintaining bone strength. You may even lose weight. Standing for just two hours during an average workday can burn an extra 280 calories. In one year, that could potentially provide a weight loss of around 20 pounds. Research has also shown an improvement in the metabolism of fats and sugars, which results in an improved lean body mass to fat ratio.

How can you take a stand?

If you want to convert your desk into a standing work station you want to make sure that you customize your station to fit your specifications.  If you don’t want to spring for an $800 GeekDesk then use some found objects to create a standing work station like cardboard boxes or a stack of books.  Whatever you use, make sure that you customize your work station to your standing height.

Monitor height: One of the benefits of standing at work is decreasing back and neck pain.  If you’re standing at work, you will want to make sure that your monitor is in line with your eyes.  Make sure that you’re not looking down with hunched shoulders or looking straight up like you’re in the front row at the movies.  Raise your monitor to a comfortable level for your height.

Keyboard/Mouse height: Once you’ve got your monitor set, you want to raise your keyboard to the appropriate level; you’ll want your arms to be at about a 90 degree angle when you place your hands on the home keys.  Stretching your arms to reach your keyboard or mouse can cause back, shoulder, and neck pain.

Finally, I polled the office to find out what everyone else thinks about standing while they work.  Here’s what they said:

Matt, our designer who took a stand:

You were the first to take a stand at work.  What prompted you to make your desk a stand-up work station?

I actually noticed when I first started working here that I had some discomfort with my back.  The only thing that was different in my life was this job, and I realized that sitting all day was already starting to bother my back within only a few months.  At the time I believe I was 22 and was surprised that I wasn’t indestructible and that somehow sitting would bother me.  I started brainstorming about how to help my back and standing was the easy solution.

Do you think you’ve benefited from standing at work?  What are the benefits?

Standing has significantly helped my back and I feel more awake at work.  Plus everyone has been sending me these emails about the other health benefits so I felt very reassured.

What are the drawbacks (if any) to standing while you work?

Standing up took a little getting used to.  The only drawback is occasionally feeling the need to sit and rest, but I feel like I’m building more stamina.  I also need to make some modifications when we move to the new space so that my monitor is raised a bit higher.

Do you think that your productivity has increased or decreased at all since you’ve started standing?

Well, they call me the Crusher, Haha.  And while I can’t say if my productivity has actually increased I feel more awake.  On a side note, I have had to ask Ben for more work, which I think is a good thing.

Do you think that you will continue the standing trend for a long time?  Why or why not?

I’m definitely going to continue standing.  I spend at least 8 hours a day here, and I was concerned about the health issues of sitting (especially with my back).  I exercise, but I still sit a decent amount when I get home.  Standing up makes me feel better and I don’t even think about it most of the work day.

 

What did you think the first time you saw Matt Wetter standing up at his desk to work?

Jason:

Why is Matt standing with a box on his desk?

Chris:

He’s a loon…

Jena:

I thought his setup was a bit odd at first, using old boxes from the office.  But, I had read an article a few days before on Yahoo about the pros/cons so I wasn’t confused or surprised that he was doing it.

Joel:

Did he break his chair already; it was only a couple months old?

Ben:

Chuckled, then went looking for some boxes…

Angie:

The first time I saw Matt standing at his desk, I thought he had restless leg syndrome & he was trying to avoid driving himself crazy.

Lee:

When I first saw Matt standing at his desk, I thought it was just temporary.

Dan:

This won’t last long.

Kelli:

I thought it was a joke since Eric had sent me a link to an article about it that morning, asking me why I wasn’t standing at my desk. Because standing at your desk is all the rage with hipsters, and apparently, I’m a hipster. Ha.

 

Have you read about stand-up work stations?  If so, did the side effects of sitting down all day/every day scare you?

Jason:

Yes, and no they do not.

Chris:

I have heard a lot recently about this topic, and I am not frightened by the side effects.

Jena:

The side effects didn’t scare me but it was interesting to read.  Doing anything all day/every day, no matter what it is, is bound to have side effects.

Joel:

I haven’t read anything, but talking with fitness people, they have told me personally how bad sitting all day can be.

Ben:

Yes and yes.  I sit for the majority of my day and suffer regular back pain.  It made me wonder if changing my work environment would help.

Angie:

I have read about it, even before the work emails were being circulated. The side effects DO scare me and I do think everyone would benefit from a stand-up desk option. Obviously it’s not perfect for every situation but I think it will help most people a majority of the time.

Lee:

Years ago at a LAN party, I had a makeshift workstation above a treadmill.  I was walking and playing Unreal Tournament, but I had very poor mouse control so it was short lived!

Kelli:

I’ve read all of the articles that have been going around the office; they don’t really scare me. However, I’m all about burning more calories.

 

Would you consider switching to a stand-up work station?  Why or why not?

Jason:

No.  Benefits aside, I am too fidgety to attempt this.

Chris:

Yes, I’d try it.  I’m up to try anything once, twice if it’s fun.

Jena:

I would like to have the option of rotating between standing up and sitting down while working.  Standing all day isn’t good for you either so I think it would be good to find a comfortable balance.

Joel:

I now walk between offices and meetings enough that I am not actually sitting full days anymore… when I write code, I don’t think I could stand for a long period though.

Ben:

I would love an adjustable desk that I could stand or sit at easily.  Moving my monitors, keyboards and mouse around with temporary supports is not feasible.

Angie:

Yes. I’d like a convertible work station. So I could switch it up, depending on the task at hand. I think it makes for a more energy-filled day in catering to your body’s natural reluctance to sit still.

Lee:

A standing workstation looks like it would have a positive effect in both my work and personal life.  The side effects of sitting down all day don’t really scare me as I believe they are quite embellished. Still, I’d be for switching to a stand-up work station.

Dan:

Yes, a desk that was meant as a standup work station would be awesome. Having a makeshift setup has its downfalls, i.e having a giant box on your desk that props up your keyboard kind of sucks.

Kelli:

Yes, because I’m all about any fad that helps you stay in shape.

 

What is one pro (one way you think you can benefit) of standing while you work?

Jason:

You will look cooler than those around you.

Jena:

I tend to sit in the same position all day so it would be good to stretch my back, arms, and legs.  I’m sure my chiropractor would appreciate it too.

Ben:

Simply changing things up (standing on a phone call) already helps keep the blood flowing.  I imagine standing while working would help as well.  The articles you mentioned do a great job of explaining the benefits.

Angie:

Decreasing cardiovascular issues come with sitting more than 3 hours in a row each day. Feeling more alert because you are standing. Better posture, less neck/back issues.

Lee:

One pro of standing while working is preventing the tightness in my legs and back from sitting all day.

Kelli:

All day dance party while I work?

 

What is one con (one way you think that it would hinder your work) of standing while you work?

Jena:

I don’t always make the smartest choices when it comes to my footwear (in terms of style over comfort) so that would probably be an issue.  Also, working in the front office customers may find it weird to walk in and see me standing.

Joel:

I would worry about the concentration on the details when not “as comfortable”.  I think it would be tougher to get into a “groove”.

Ben:

Not having a simple/fast way to adjust my desk would make it very cumbersome to adjust my preference throughout the day.

Angie:

The only negative would be if you HAD to stand at your desk for 8 hours. That’s only causing fatigue and body injury in other ways. There needs to be a balance. Just like everything else in life; diet, alcohol, fun – everything in moderation equals a healthy life.

Lee:

On the flip side, standing is typically not the preferred position for computer work.  Leaning forward could cause discomfort in the shoulders and neck.

Dan:

Your feet can tend to hurt if you’re not wearing the proper kicks. I tried flip flops and bare feet, that didn’t work.  Going the boring route… shoes.  Proper stretching every once and a while helps.

Kelli:

I’m pretty broken and standing all day may actually do me more harm than good, in terms of irritating old injuries.

 

How active are you before and after work?  Do you exercise daily?  For how long?

Jason:

Very.  I exercise daily for at least 45 minutes.

Chris:

Not very.  Yes, I do pushups, so less than 20 minutes.

Jena:

On average I exercise about 3-4 days per week.  It’s always after work or on the weekends for about an hour at a time.

Joel:

I try to exercise (mostly cardio) before work each day, if possible 30-45 minutes.

Ben:

Not as active as I should be.  I probably spend 12+ hours a day sitting. : (

Angie:

I usually do at least a little workout before work, when I get up in the morning. It usually consists of push-ups, crunches & stretches. Some mornings I fit in a 20 minute pilates workout. I don’t exercise daily but I wish I could/would. I lift weights about 3 times a week (if my neck allows) and it usually takes about an hour to do my full routine. I enjoy running when the weather permits but probably couldn’t do more than 30 minutes at this point.

Lee:

I try to stay very active outside of work.  Most evenings I attend the gym when not busy with fire training.  Workouts are usually 2 hours at the gym and often longer for fire / rescue drills. As for the mornings before work, I enjoy riding my bike to the office, weather permitting.

Kelli:

Before work, I’m dead to the world. But I do try to be active after work… I just don’t always succeed. If I make it to the gym or park it’s usually for about an hour or so.

Are you considering standing while you work?  Send us your thoughts in the comments section below.