Research shows that using a standing desk can encourage employees to spend less time sitting. People with poor sitting posture put themselves at risk for a range of health problems, including misalignment of the spine and knees, which can increase pressure on the knees; worsening arthritis; weak circulation; fatigue; jaw pain; headaches; sexual problems and shoulder and back pain .
If your office job involves sitting hunched over your standing desk electric and clicking on your computer most of the day, you need to take steps — literally — to reduce your sedentary habits. Our bodies are built for movement, so sitting for hours at a time can be bad news for your health.
"Sedentary people have an increased risk of obesity, diabetes and heart disease," says occupational therapist Michael Milicia. "Even when you're actively working, usually your lower body is relatively still, and blood circulation is reduced. Also, less movement during the day means more pain."
Standing more and exercising more throughout the day can have a positive impact on your health. Exercise and activity level (or exercise in general) are among the most significantly modifiable risk factors that an individual can alter.

How to get more movement into your day
While you may not be able to completely get rid of sitting at a standing gaming desk (or at least during certain hours of the workday), there are things you can do to become an "active babysitter." This can be tempting after you've ditched your chair and converted to a sit-stand desk to try and stand for all or most of your workday. That would be a mistake, because standing all day is no better than sitting for eight hours or more, said Alan Hedge, a professor in the Department of Design and Environmental Analysis at Cornell University. "If what you're doing is standing instead of sitting, you're not actually doing your body any favors," he said. "In fact, you're introducing all sorts of new risk factors."
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Here are some suggestions:
Take frequent breaks. Take a break and stand, stretch, and move around to get your blood circulating. Set your computer alarm to remind yourself to stop working and stretching. Or do some standing yoga poses. If your workspace allows, get your blood flowing with squats, lunges, push-ups against a wall, or planks.
Try a standing desk. If you can, invest in a standing desk or find tasks where you can stand, such as making phone calls or reading hard copy reports. Put your filing cabinet on the other side of the room so you have to walk there. If you do have a standing desk, alternate between sitting and standing every hour. Exercise is your best defense against desk work!
Walking meeting. Find reasons to go for a walk or attend a walking meeting. Instead of sending an email, walk to a colleague's office across the hall.
Exercise and commute. Spend some time exercising at home or going to the gym before or after your workday, which will help offset the sedentary days you may be doing throughout the day. Instead of driving to work, bike to work and turn your commute into exercise. Take the stairs instead of the elevator or buy a treadmill walking table.
Combined with sitting exercises. Sit at your standing computer desk and do exercises such as fingers crossed, palms out, and arms outstretched. You can also rotate your shoulders, neck and ankles.
Leaving the small standing desk at lunchtime. Leave your cube or home office. Climb some stairs. Walk 10 minutes around the block. Trust us, your physical and mental health will thank you.
Monitor carefully. A pedometer, heart rate monitor, or fitness tracker can help you better understand your activity level and encourage you to do more exercise, such as walking, throughout the day. Aim to take at least 1,000 steps a day. One thing a standing desk crank is unlikely to help you with is losing weight. A 2017 analysis of 44 studies in the journal Circn found that switching from sitting to standing for six hours a day only burns about 50 more calories. Eat an extra apple (closer to 100 calories) and you're overcompensating.
Use a therapy ball chair. Instead of sitting in an office chair, try sitting in a therapy ball chair. The ball forces you to use your postural muscles for uprightness and balance, and you can transfer your weight easily. As a bonus, you tend to be vigilant while sitting on the healing ball.
Remember that good eye hygiene is important
Staring at a computer screen for long periods of time can do more harm than good, which can lead to computer vision syndrome. Things like changing perspectives, practicing the 20-20-20 rule, and remembering to blink often can help.
Maintain ergonomically correct sitting posture
Office workers typically configure their desks and workstations to whatever configuration they have, but things don't have to stay that way. It's easy to set up an ergonomic office so your workstation doesn't cause you pain or loss of productivity.


Advice on changing work areas:
Adjust your computer monitor, keyboard and mouse to fit your height. Your monitor screen should be about an arm's length away. When your head is facing forward, the top of the monitor should be flush with your forehead. Be careful not to look up or down, but look straight ahead.
The height of the keyboard and mouse should keep your elbows at your side and bent at 90 degrees. Make sure you are not reaching or pulling too hard on the mouse or keyboard. Also worth mentioning is the investment in an ergonomic mouse, which keeps your wrist in a neutral position, as if you were shaking someone's hand.
Your hips and knees should be at a 90-degree angle. When you sit, your feet should be on the ground or on a footrest. Your back should be fully supported against the back of the chair in an upright, straight position.
Make sure your head is directly on your shoulders. Instead of leaning forward in front of the computer like many of us do, be sure to sit up straight with a neutral spine. Leaning forward can put a lot of stress and strain on the neck and upper back.

 

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