Working at a desk for hours every day is a fact of modern life. You work from home, you go in a couple days. Either way you’re in a chair a lot. Because of this, you have heard people talking about a standing desk. You might be asking yourself, “Is a standing desk worth it?” or “Is a standing desk good for you?”
The simple answer is yes, but only if you use it the right way.
The problem is that most people call it a “standing desk,” but that is actually the wrong name! The best desks are height-adjustable desks or sit-stand workstations. Their main job is not to make you stand all day, but to make it easy for you to move and change your position often.
If you stand still for hours, it can be as bad for you as sitting still for hours. The real goal is movement and change.
This article will break down all the facts so you can decide if buying a height-adjustable desk is the right move for your health and your work.
What is a Standing Desk, Really?
A traditional standing desk is a tall desk used for reading or writing while standing up. Kind of like a counter top.
But today, when people ask “what is a standing desk,” they mean a height-adjustable desk.
These desks use a motor or a crank to move the desktop up and down. This lets you switch easily between sitting and standing with ease.
Globally, studies show that about 31% of adults do not move enough.
Rather than your desk making you move less, it can make you move more.
The Pros: Is a Standing Desk Good For You?
A Standing desk is an excellent way to fight back and neck pain, increase heart health, and develop focus.
Goodbye Back and Neck Pain
Sitting still for eight hours is tough on your body. It is especially hard on your back, shoulders, and neck, which often ache by the end of the day.
Mostly because when you sit in a single position, it’s not aligned. Over time, staying in a misaligned position will destroy your body.
One major study found that people using standing desks saw a significant drop in their discomfort:
- 47% of people reported a great reduction in pain in their upper back, shoulders, or neck.
- In one small study, people who used a sit-stand desk saw their low back pain decrease by 50%.
The desk does not fix the pain; the act of changing your posture throughout the day is what provides the fix.
When I switched from a traditional desk to a standing desk my aches decreased. I was up and down a couple times and day and my back was thankful.
Better Blood Sugar and Heart Health
Standing after a meal can help control your blood sugar levels.
Research has shown that standing for three hours after eating lunch cut the blood sugar spike by a huge amount: 43% less than if those people had stayed sitting. This happened simply from standing, not from doing any extra walking.
Standing also increases circulation. So, just from standing you can reduce your risk of major morbidity concerns.
Increase your Focus by Standing
The afternoon slump can make it hard to focus. Your brain goes a little foggy, you start scrolling social media, nothing gets done. Standing wards off the focus decline.
No longer are you sliding into your chair like a fat kid after thanksgiving. You can take that lunch energy and use it to crush your assignments.
- 65% of users reported that their work output and focus got better after one year of using a height-adjustable desk.
When you feel better and more energetic, you are more likely to finish tasks and stay productive.
The Calorie Question: Does Standing Desk Burn Calories?
The answer is yes, but you must know the facts so you do not have the wrong idea. Your standing desk isn’t going to be the reason you lose weight. However, it does give you a small bump.
The Small Difference between Standing and Working.
When you stand, your body has to use more muscles to keep you steady. That means extra energy and calories burned.
But the difference is small:
- Standing burns about 70 to 95 calories per hour,
- Sitting burns about 65 to 85 calories per hour .
- That’s about 37 extra calories per hour.
37 calories an hour is not much. But, over the course of a year, it can make a huge difference.
If you replace six hours of sitting with six hours of standing every workday for a year, you could burn about 5.5 pounds of body fat .
So, don’t buy a standing desk if your goal is to lose weight. That’s not the point. You buy a standing desk to increase health and wellness.
The Cons: The Hidden Dangers of Standing Desks
Even with all the good things, a standing desk can be bad for you if you use it incorrectly. This is why the desk is all about movement, not static standing.21
The Dangers of Standing Still Too Long
The single biggest mistake people make is believing they should stand all day long . Your body is not built to stand like a statue for hours.
Standing still for too long can cause blood to pool in your legs. This increases pressure on your veins, forcing your heart to work harder to push the blood back up.
A review of studies found that prolonged static standing was linked to a 50% higher risk of heart disease compared to jobs that allow movement. An insane stat that is hard to ignore.
It also won’t fix your back pain.
So, that means any type of static activity is bad for your heart and you. Movement is your best friend when it comes to work from home health.
How to Use a Standing Desk Correctly (The Rules of Movement)
Using a standing desk correctly can feel like a bit of a mystery. It requires you to listen to your body and invest in the knowledge to get it right.
Master your Sit-Stand Schedule
You must force yourself to change positions often. Do not stay in one spot for too long.
Many experts recommend 2 hours of sitting for every two hours of standing. I’m not a fan of hard and fast rules.
Start on 1 hour a day standing. Get used to it and increase from there. I often stand for about 2-3 hours over an 8 hour workday. I’ve also heard of people who prefer to stand more and some less.
One ultra effective strategy I have used is to stand during meetings and sit otherwise. It increases my focus and engagement in meetings and makes for an easy standing cue.
Find what works for you.
Get Your Standing Desk Height Right
Having the desk at the wrong height is the biggest mistake people make. It can make you slouch, losing all the benefits you stand to gain. (Ha, see what I did there)
That means consulting our Home Office ergonomics list. If it works for a sitting desk, it works for a standing desk.
You can also look at getting an anti fatigue mat if you are on a hard floor. My office has a rug so it’s not necessary.
Final Verdict: Is the Investment Worth It?
The final answer to “is a standing desk worth it” is a strong yes, but with a warning.
You have to use the standing desk the right way to get the benefits. Otherwise you’re paying extra for a desk.
Don’t just stand all day, keep movement top of mind, and get the heart and brain benefits.
I recently bought a motorized standing desk and it was life changing. I used a manual one for 4 years but a motorized version makes me stand more often.
Use this guide as your rulebook. If you want to maximize your WFH workspace, check out The Forge Coaching.
