Optimal Standing Desk Setup: Boost Your Productivity

Why Use A Standing Desk?

Did you know the average office worker spends a whopping 1,700 hours a year sitting? That’s about71 days of continuous sitting! It’s no wonder that standing desks have become the latest workplace revolution. But here’s the catch – simply owning a standing desk isn’t enough. The key lies in forming a setup that works and performs as well as it sounds. And, with working from home or remote work taking over the world by storm, most people are turning towards the rage that is standing desk.

We thought it wise to address this crucial aspect of the home office here on Remote Turtle. Brace yourself as we look to transform your workspace and skyrocket your productivity (and health) with the ultimate standing desk setup guide!

Understanding the Benefits of a Standing Desk

So, what really are the benefits of a standing desk? Why is it all the rage with desk workers everywhere? Let’s have a look into what medical benefits one can expect with a standing desk setup in their home office.

• Enhanced energy levels and productivity
• Potential for increased calorie burn throughout the day owning to posture
• Reduced risk of obesity, type 2 diabetes, and cardiovascular disease
• Improved posture and reduced back pain
• Potential improvement in cognitive function and creativity
• Potential reduction in neck and shoulder pain
• Improved blood circulation and reduced risk of blood clots
• Reduced risk of musculoskeletal disorders or MSDs (disorders caused by the work a person does)
• Possible increase in overall life expectancy

Choosing the Right Standing Desk

After understanding the obvious benefits of a standing desk, the next natural step for any remote worker is to equip their home office with the right one. Choosing one can be a daunting challenge for someone with little or no knowledge of the product, so here are a few things to consider:-

• Types of standing desks: fixed-height, adjustable, and converter options
• Factors to consider: size, weight capacity, and adjustment mechanism (electric or mechanical)
• Importance of height range for proper ergonomics depending on the user’s height
• Budget considerations and viability of long-term investment depending on expected productivity increase
• Considering desk stability and wobble factor
• Importance of smooth and quiet height adjustment mechanisms for uninterrupted work
• Surface area of the desk to cater to user’s tasks and equipment
• Options for programmable height settings for multiple users

Essential Ergonomic Principles for Standing Desk Setup

After having selected a standing desk, there are a few principles that every user must be knowledgeable of with a standing desk:-

• Proper monitor height and distance depending on the viewing distance and display size
• Keyboard and mouse positioning for wrist comfort and accessibility
• Importance of maintaining neutral postures
• The 90-90-90 rule for arms, hips, and knees
• Keeping elbows at 90 degrees when typing
• Ensuring the top of the monitor is at or slightly below eye level
• Ensuring forearms are parallel to the floor when typing
• Positioning the mouse close to the keyboard to prevent overreaching
• Maintaining a neutral neck position (ears aligned with shoulders)

Proper Adjustment of Your Standing Desk

Properly adjusting your standing desk is as crucial as the advantage it is set to give you, so be sure to keep the following in mind when you set up your standing desk:-

• Step-by-step guide to setting the correct desk height according to the manufacturer
• Tips for finding the right monitor height and distance
• Ensuring adequate legroom and foot space for movement and stretching

Accessorizing Your Standing Desk for Comfort

As with any other desk, accessorizing it to optimize for comfort is something that all employees will invariably resort to. Some elements can be:-

• Anti-fatigue mats: reducing leg and foot strain
• Monitor arms: achieving optimal screen positioning while minimizing screen footprint on the desk
• Cable management solutions: maintaining a tidy workspace while ensuring no connectivity issues arise due to bad management or un-plugged cables
• Standing desk balance boards: promoting active standing
• Document holders to increase accessibility
• Footrests to posture
• Foot rails for periodic leg elevation
• Ergonomic keyboard trays for optimal wrist positioning

Creating a Sit-Stand Schedule

There is a caveat with a standing desk: the lack of rest one would have while sitting. To cater for this, you should ideally have a sit-stand schedule in which you alternate between standing work to sitting work and then back to the standing posture. A few points to remember while making a sit-stand schedule are:-

• Gradual transition to standing work
• Recommended ratio of sitting to standing time (A study from the University of Waterloo says the ideal ratio for standing-to-sitting time is between 1:1 and 3:1)
• Importance of movement and position changes
• Listen to your body: recognize signs of discomfort
• Aim for 2-4 hours of standing time in an 8-hour workday
• The importance of changing postures every 30-60 minutes, stretch breaks or walk breaks can be instrumental in this regard
• Gradually increasing standing time over several weeks
• Start with 30-60 minutes of standing per day and gradually increase without causing too much fatigue
• Incorporate 5-15 minute intervals of sitting or standing throughout the day
• When starting out, always be on the lookout for signs of fatigue, stress, or injury

Implementing Active Working Techniques

Active working, as the name implies, involves activity during and within work. Some measures to include active working in your routine can be:-

• Taking calls while walking
• Using standing desks for work
• Incorporating “activity permissive” workstations (e.g., treadmill desks)
• Using dynamic sitting options like stability balls or active sitting chairs
• Encouraging walking meetings or stand-up huddles
• Performing simple exercises or stretches during the workday

Footwear and Clothing

The type of footwear and clothing you wear can greatly impact your work endurance. Some important considerations are:-

• Choosing supportive shoes with comfortable soles for extended standing
• Alternating between different types of footwear
• Foot exercises to reduce fatigue and improve circulation during extended periods of work
• Avoiding high heels or completely flat shoes for extended standing
• Wearing active-wear clothing (dri-fit tees, joggers) during work hours when working from your home office

Maximizing Productivity with Your Standing Desk Setup

As with any home office setup, maximizing productivity boils down to your creativity and innovation. Some ways to optimize your productivity can be:-

• Organizing your workspace for efficiency
• Incorporating task-specific zones
• Utilizing vertical space with shelving and organizers
• Implementing the Pomodoro Technique with sit-stand intervals
• Incorporating micro-breaks for stretching and movement
• Setting reminders to change positions regularly

Health Considerations for Standing Desk Users

Granted that the benefits of a standing desk are wide-ranging, it must be understood that the correct application of a standing desk can take time depending on the user’s physique, age, body type, medical conditions, and other factors. Therefore, some crucial factors should always be kept in mind to cater to these health considerations:-

• Monitoring for signs of fatigue, discomfort, or swelling in the legs
• Understanding that some tasks may be better performed while sitting
• Importance of maintaining good posture even while standing
• Addressing pre-existing conditions that may affect standing tolerance
• Monitoring and managing any new discomfort or pain
• Understanding that standing all day is not necessarily better than sitting all day and that a balanced approach is the safest

Training and Education for Standing Desk Users

Since the idea of a standing desk is relatively new for the modern home office environment, its understanding has been elusive for most people. Educating oneself on wide-ranging issues and features of standing-desk culture can be achieved through:-

• Going through all reading materials and instructions on desk use, adjustment, and health when buying your first standing desk
• Reading about the importance of postural changes
• Going through ergonomic assessments and follow-ups
• Encouraging open communication about comfort and productivity
• Sharing ideas and insights into products and their experiences with colleagues

The Ultimate Standing Desk Setup

Congratulations! You’re now equipped with the knowledge and awareness to try to create your own ultimate standing desk setup. But adjustments are corrections are always necessary as per your desired level and preferences. We hope these tips will lead you get you thinking about a more comfortable, productive, and healthier work life.

Remember, as the Canadian Centre for Occupational Health and Safety (CCOHS) emphasizes, variation and movement are key to a successful standing desk setup. It’s not about standing all day but creating a dynamic work environment that promotes health, comfort, and productivity. By implementing these expert tips and listening to your body, you’re setting yourself up for a more energized, focused, and healthier work life. So, stand up for your well-being and embrace the flexibility of your new workstation!

Further Ideas to Look Into

• ergonomic assessment for standing desks
• treadmill desk setups
• active sitting options

References

Canadian Centre for Occupational Health and Safety (CCOHS). (2024). Sit/Stand Desks. Retrieved from https://www.ccohs.ca/oshanswers/ergonomics/office/sit_stand_desk.html

UCLA Health. (2024). Sitting and Standing Workstations. Retrieved from https://www.uclahealth.org/safety/ergonomics/office-ergonomics/sitting-standing-workstations

Pomodoro Technique | Dietrich Arts & Sciences Undergraduate Studies. (n.d.). https://www.asundergrad.pitt.edu/study-lab/study-skills-tools-resources/pomodoro-technique