Professor Alan Hedge at The Cornell University Ergonomics Web released a review on the possible perils of Sitting and Standing at Work
Key points include
- Sitting for “more than 1 hour …leads to the deposit of fats in adipose tissue rather than these being metabolised by muscle”. This is true for both individuals who exercise regularly and those who are unfit.
- Standing for extended periods can be more tiring and may lead to varicose veins.
- “Frequent microbreaks improve levels of comfort, work performance, and reduce the risks of musculoskeletal injuries.”
- Studies found that the use of sit-stand stations rapidly declines. After 1 month, the majority stay seated.
- “Sit-stand workstations are expensive and generally cost-ineffective in addressing the issues at hand.”
The Recommendation – “The bottom line:”
“Sit to do computer work. Sit using a height-adjustable, downward-titling keyboard tray for the best work posture, then every 20 minutes, stand for 8 minutes AND MOVE for 2 minutes. The absolute time isn’t critical, but about every 20-30 minutes, take a posture break, stand, and move for a couple of minutes. Simply standing is insufficient. Movement is important to get blood circulation through the muscles.”
Click here for recommended Sit-Stand Working Programs
Take charge of your comfort at work—grab your Free Stretch at Your Desk sheet to loosen tight muscles and the Roll–Reset–Relax guide to release neck strain and restore posture. If pain is already affecting you, book a 1:1 consultation for personalised strategies that get you back on track.
This is a great summary of the original article. Thanks!
Thanks Stevyn
Prof Hedge certainly provides concise clarity!
What’s often overlooked is you should incorporate an anti fatigue mat for those who use a stand device
These mats can be useful Duane if the user is forced to stand for extended periods. However, I have heard rehabilitation consultants warn of increased back injuries when users try to move mats out of the way as they go back to a seated work posture.
I wonder if good shoes and a focus on ways to keep moving without disrupting workflow may be more effective in reducing fatigue.
Agree, the movement of pulling the matting out of storage and putting away is potentially the exact movement to cause a back issue.
I usually recommend wearing good supportive shoes when using a sit stand workstation(ssw) if you are getting fatigued while standing , then sit down. That is the point of the ssw !
Movement is the answer, period.
In the sit on desk variety, some of the poorer constructed workstations positions the levers far from the edge and at large armspan, this can also cause awkward lifting positions, not to mention the lack of gas assistance.
Additional issues are overloading them in regards to dual monitor weight, and the fact that most are not ergonomically positioned for people over 6″2′.
I think I’ve said enough
I find this growing focus on the need for movement very encouraging. Dane, you see the ergonomic design and manufacturing issues I had not considered. Especially the design of mechanisms that enable the movement of the work surface. I will have to look more closely at these during my assessments. Thanks!
If we all just coach people on moving and micro-pausing every hour, and most significantly sitting supported…this is understated but key to success. Sit supported, then get up. Excellent, thank you for sharing.
I agree Shannon. We underestimate the importance of #MoveMore and #SitLess
I tend to find people don’t move enough at a standing work desk. I encourage active movement stretches and exercises at the same intervals as sitting. This is every 20-30 minutes for 2-3 minutes. (In addition to micro pauses of course)This can be done while working at an increased frequency.
I also find the use of a foot stool while standing an excellent option for shifting the weight from one leg at a time. This assists to reduce lower back discomfort.
I set a max stand time for two hours then alternate with sitting.
This also works well.
To me it’s not just sitting or standing it’s the frequent moving.
Both sitting and standing have defects that is why movement is essential.
Megan, I think you are spot on! It is all about moving and I love the use of a footstool when standing. I also ask about shoes (how often do we see high heals in the workplace or ugg boots at home!). We have to encourage people to think more holistically and look closely at different aspects of the way they work that cause discomfort!
Very Good information here.
Poor posture and backache is my main problem.
Organizations should provide user friendly workstations and equipment to avoid many issues that ail employees.
It’s crucial to find a balance that works for our individual needs and work environments. While standing desks can offer benefits like improved posture and reduced back pain, it’s also important to remember that standing for prolonged periods can have its own set of challenges. Incorporating movement throughout the day, whether through short walks or stretching, seems to be a key factor in maintaining overall health. Thanks for shedding light on this important topic!
Thank you, Ellie
You are right! Movement is Medicine!
Thanks for dropping by.