5 Tips | to make good use of your sit-up desk
LStanding desks have become very popular. Early studies show that they can be very beneficial for health and productivity. This is especially true with versions that adapt between standing and sitting. However, there are no clear guidelines on the best ways to use a standing desk. This article gives you 5 tips on how to properly use a standing desk. These will help you maximize the benefits and minimize the negative effects.
1. Alternate between sitting and standing
There is no doubt that too much sitting is very bad for your health. However, that certainly doesn't mean you should be on your feet all day instead.
Studies have found strong associations between lower back pain and standing occupations, such as bank teller machines and production line workers.
It is also believed that staying still for long periods of time negatively affects leg muscles, tendons, and other connective tissue, and can even cause varicose veins. Fortunately, this can be avoided by simply alternating between sitting and standing. Research is still in its early stages, but a 1: 1 or 2: 1 ratio of sitting to rest time appears to be optimal for comfort and energy levels, without affecting productivity (2Source Reliable). This means that for every 1 to 2 hours that you sit in your office, 1 hour should be spent on your feet.
Try to alternate between sitting and standing every 30 to 60 minutes.
2.Adjust your desktop and screen
The correct height of the desk and the position of the computer screen are fundamental to improving comfort and minimizing the risk of injury at the desk. To start, set your desk standing at about elbow height. This means that your elbows should be 90 degrees off the ground. As a rough guide, the average 5'11 '' (180 cm) person would have their desk approximately 111 cm (44 in) high.
The recommendations for the screen position are not in black and white, but the general consensus is to have it 20 to 28 inches (51 to 71 cm) from your face. For a quick reference, the distance should be no less than the tip of your middle finger to your elbow. The top of your screen should be at eye level, with a slight upward tilt of between 10 and 20 degrees. The idea is that you should never need to tilt your neck up or down.
3.Buy an anti-fatigue mat
Anti-fatigue mats are commonly used in jobs that require long periods of rest, such as working on a product line or at a counter. These mats fight standing fatigue by encouraging subtle movements in your leg muscles. This improves blood circulation and reduces general discomfort.
4.Change the position of your keyboard and mouse
Working long hours on the computer can strain your wrists. Therefore, it is important to optimize the position of the wrist while sitting or standing.
The ideal angle in a standing position is slightly more extended (tilted upward) than in a sitting position. To protect your wrists when standing, always keep your keyboard and mouse level and your wrists straight when typing.
If you still experience occasional wrist pain, consider using an adjustable keyboard stand and gel mouse pads for optimal support.
Sit-stand desk connected with idesk I-Nova® smartphone
5.Don't forget to take breaks
While it's better to stand at your desk than sit down, you should still take regular breaks to move and stretch, clear your head, and rest your eyes.
For some people, these quick breaks come naturally, while others may need an automated reminder.
A great option is to install reminder software on your computer or download a break reminder app to your phone. There are many free versions of both.
Position recall function integrated in the idesk Nero I-Nova® motorized desk