In association with Sit Stand Desks and Linak Lifting Actuators


Tips for Adjusting to a Sit Stand Workstation

Tip #1
Ergonomic Tip #1

There’s no hard and fast rule for how long you should be standing. As a few general rules of thumb:

• Stand for 10-20 minutes, 3-4 times per day to increase metabolism, re-energize fatigued muscles and take pressure off your lower back

• Vary your posture regularly, alternating between sitting and standing throughout the day

• When you have a visitor, adjust your desk to a standing position and have a standing meeting. Research shows that standing meeting are wrapped up quicker than seated meetings

• Start your day standing and before you leave for the day, raise your desk up so you’re ready for tomorrow

• Standing sessions should last between 10-20 minutes, longer if you feel more comfortable. Try to avoid getting tired and needing to sit, build up to the longer sessions.

There’s no hard and fast way to get used to standing up at work. All of our bodies are different and some may take longer to adjust than others. Using accessories like floor mats and standing stools are a great way to get your body accustomed to standing longer whilst at work and to reduct the risk of sore feet and legs. You need to pace yourself but also understand that the change won’t occur overnight. It takes time and you need to stick with it - the health benefits are too great to ignore.

Example Program

Arrive at work: Try standing on your arrival to help counteract the effects of the morning commute.
Before lunch: Just before lunch try to stand to help circulate the blood flow to help activate your muscles.
After lunch: When you return from lunch, stand up to help your body digest your food. This helps stimulate circulation.
Afternoon: Standing up in the afternoon helps increase brain function and boosts productivity and motivation.

Tip #2
Ergonomic Tip #2

Utilising your height adjustable desk isn’t about choosing one or the other, the best method lies in alternating between sitting and standing. A lot of people who invest in a height adjustable desk end up not using them properly. Not only does this end up with the person not utilising the standing function properly, it ends up with a negative impact on the persons body.

By following a regular routine of alternating your position, your body will learn to adjust to the various position in the same way we got used to sitting down for work in the past. Only by committing to regular routine will we break the habits of old.

Tip #3
Ergonomic Tip #3

Make sure to take lots of short breaks and stretch your muscles. Those short breaks don’t need to be a walk away from your desk, sometimes a quick look away from your screen for 1-2 minutes whilst you sort through papers, get a drink or just simply make a phone call is enough to keep yourself active and changing position. You may even find breaking up the day with short little breaks helps increase your productivity as you increase your activity level.

By using these techniques you can make sure you try to keep moderately physically active during the day. Don’t forget, the best posture is always the next one.

Tip #4
Ergonomic Tip #4

Simply having a height adjustable desk is not enough to benefit your health. You need to make sure your workstation is setup up with the correct ergonomics. Use the guide in this booklet to make sure you’ve set your desk up properly.

Tip #5
Ergonomic Tip #4

Exercise makes you smarter, helps keep you fitter and increases your physical and mental well being. Increasing creativity, productivity and wellbeing are critical for maintaining positivity and productivity during the day.

By using the simple exercises below, you can help train your body to adjusting to a sit stand lifestyle to help enjoy the wonderful benefits of your sit stand workstation.

Standing on Tip Toe

Place your feet so that they are in line with your hips and lift your heels slowly to balance on your tiptoes. Hold this position for a moment before lowering down to the start position. Repeat for 1-2 minutes.

Balancing On One Leg

Stand on one leg and hold your balance. Clench your buttocks to stabilise your hips and hold this position for a few moments before releasing and alternating legs. Repeat for 1-2 minutes.

To increase the difficulty, try standing on one leg on tiptoe and performing the same exercise.

Calf Stretch

Place your hands on the edge of your bench top in the raised position. Bend your knees slightly and stretch one leg out towards the back, as if you were going to take a step backwards. Make sure both feet are firmly on the ground and move your hips forward until you feel a slight strain in your calf muscles. Repeat for 1-2 minutes.

Back Stretch

Again place your hands on the edge of your bench top in the raised position. Take a step back with both feet so that you are a step back from the desk and your feet are in line with your hips. Using your arms on the front of the desk for support, lower your body down towards the desk until your arms are at 90 degrees. Once you’ve reached this position push against the desk to raise yourself back up to the starting position. Repeat for 1-2 minutes.

Knee Lift

Place one foot in front of the other and lift the heel of your rear leg from the floor. Bend your knees to lower your body down until you feel a strain on your hamstrings. Hold this position for a moment and return to starting position. Repeat for 1-2 minutes.

Knee Flex

Raise your desk and stand on one leg and hold your balance. Place your hands on the edge of your desk for support. Using your opposite leg, lift from the knee and raise your leg behind you until it is parallel with the floor. Hold this position for a moment before returning to the start position. Repeat 10-15 times per leg.

Leg Stretch

Raise your desk and stand on one leg and hold your balance. Place your hands on the edge of your desk for support. Using your opposite leg, lift your leg up and bend at the knee so that your thigh is even with your hips in front of you. Hold this position for a moment before returning to the start position. Repeat 10-15 times per leg.

To increase the difficulty, once your thigh is even with your hips, extend your leg out as far as you can. Hold this position before slowly lowering it back to the starting position. Without lowering your thigh, repeat 4-5 times.

Useful Links & Articles

© Huffington Post Aug 2014

© NY Times Sep 2014

© TIME Magazine Sep 2014

© The Age Sep 2014

© Juice Daily Apr 2016

Resources / Research

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