Should I use a sit-stand desk?
Research shows that prolonged sitting can be detrimental to health, increasing the risk of illness and disease. There are many benefits to sitting less and moving more, including improved weight management and reducing the risk of developing musculoskeletal disorders. Using a standing or sit-stand workstation is one such way you can help work towards improved health.
Studies have shown that users of the sit-stand desks have reported an improvement in their neck and back pain after only a few weeks of using these desks. Furthermore, users of sit-stand desks also showed some moderate improvements in resting blood pressure levels. It is important, however, to note that standing for too long can have adverse effects on your health. Ideally, alternate between standing and sitting and use a timer to regulate the periods.
Some tips for using a sit-stand desk optimally:
• Setting the standing table height approximately at your standing elbow height,
• Standing on an anti-fatigue mat with supportive shoes,
• Using an ergonomic chair to sit periodically and;
• Alternating postures while paying attention to how your body responds to the exercise.
• Lastly, do not lean forward or backward to avoid causing strain on your lower back and pelvis.
Image: https://www.monash.edu/__data/assets/image/0015/184020/Height-of-your-sit-stand-desk.gif
References
Australian Government – Comcare. (n.d.). Benefits of Movement — Be Upstanding! Retrieved from https://www.comcare.gov.au/about/forms-publications/documents/publications/safety/benefits-of-movement-beupstanding-factsheet.pdf
Boyle, T., Fritschi, L., Heyworth, J. & Bull, F. (2010). Long term sedentary work and the risk of substitute specific colorectal cancer. American Journal of Epidemiology, 173(10), 1183-1191. doi: 10.1093/aje/kwq513
National Heart Foundation of Australia. (2011). Sitting less for adults. Retrieved from https://www.heartfoundation.org.au/getmedia/88c39659-675e-44b2-9da8-b9b28b5f0c83/PA-Sitting-Less-Adults.pdf
Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: the population health science of sedentary behaviour. Exercise and Sports Sciences Reviews, 38(3), 105-113. doi: 10.1097/JES.0b013e3181e373a2 https://www.monash.edu/ohs/info-docs/safety-topics/ergonomics/sit-stand-desksS
