The Case for Standing at Work

As we all know, the US workforce has transitioned over the years from mostly industrial and agricultural jobs to more sedentary, office-based positions. The pandemic in particular has increased the amount of remote and sedentary workers. In addition, our society has become less active in our leisure time, spending over two hours a day in front of their television screen or computer at home, in addition to the time seated at work or school. This shift in work and leisure has led to a significant increase in the amount of time we spend sitting each day.

Because of this, we have seen a significant increase in the prevalence of cardiovascular disease, diabetes, obesity, and certain chronic musculoskeletal conditions.

Sitting has become “the new smoking”, and there are several strategies that individuals and employers have put in place to combat this dangerous and costly change in lifestyle. Interventions include workplace wellness programs, activity trackers like Apple Watches, and converting from a traditional seated desk to an adjustable sit-stand workstation.

Studies Based on Sit-Stand Workstations

The sit-stand workstation has become significantly more popular in recent years, and many manufacturers have jumped on board to produce affordable solutions to the sitting epidemic. In addition to the popularity of the product, there have also been numerous studies that examined the health and productivity impact of sit-stand workstations. Most studies have been quite positive, reflecting increased metabolic activity and decreased amounts of musculoskeletal discomfort.

Several studies have also demonstrated increased overall productivity and accuracy of work. A 2021 study by Daneshmandi et al in the Journal of Occupational Safety and Ergonomics demonstrated that workers following a specific time regimen for sitting and standing showed many health benefits as compared to a control group. These benefits included positive effects on the workers’ energy expenditure, blood parameters, depression, fatigue, and productivity.

As more studies come in and these products become less expensive and more accessible, we should continue to see a stronger push for workplaces to adapt to sit-stand workstations, either at the office or at home for remote workers. In the meantime, the message is clear; we must be more active in our day-to-day lives. It is important to take frequent breaks from the computer (every 30 to 60 minutes) to get up and move. Taking a few minutes away from your computer screen each hour will actually increase your productivity in addition to the multiple health benefits.

Tips for Workers that Sit at a Computer For Extended Periods of Time

Here are some general tips for workers that sit at a computer for extended periods of the day:

When sitting, ensure your chair is adjusted properly so your hips and knees are at a 90-degree angle and you have proper lumbar support. Your armrests should be adjusted to a height where you can rest your elbows on them without elevating your shoulders. Your wrists should be in a neutral position, no more than 10 degrees of extension (backward movement) of your wrist. The top of your computer monitor should be at eye level and an arms reach away. You should use a footrest if your feet are unable to reach the ground.

Take mini stretch breaks every hour. There are several online references on good exercises to do while sitting in your chair.

Look away from your screen every once and a while. Staring at your screen for too long can cause dry eyes and headaches. Looking at your screen too late in the evening can also be disruptive to your sleep, which is our body’s time to rest and heal properly.

Get up and move. Make sure you stand up at least once an hour and walk around. Take a 15-20 minute walk on your lunch break. This will assist in preventing metabolic disorders, heart disease, and ease musculoskeletal discomfort. Take advantage of the sit-stand workstation if your company offers one. Apple Watches or other activity trackers are great to monitor and set goals for your activity levels. Challenge yourself to become more active.

If you experience prolonged musculoskeletal discomfort from seated postures, be sure to see a skilled physical therapist to help with your condition. They can perform manual therapy techniques that will reduce your pain and improve your range of motion. In addition, they will give you a specific exercise program that will reinforce range of motion gains as well as provide education on proper seated posture.

Upstream Rehabilitation physical therapists are expertly trained to treat your musculoskeletal conditions, including those caused from prolonged sitting. For more information, click here.

1. Parker, Kim, et al. “Covid-19 Pandemic Continues to Reshape Work in America.” Pew Research Center’s Social & Demographic Trends Project, Pew Research Center, 23 Mar. 2022, https://www.pewresearch.org/social-trends/2022/02/16/covid-19-pandemic-continues-to-reshape-work-in-america/#:~:text=Looking%20to%20the%20future%2C%2060,said%20the%20same%20in%202020.
2. Rapaport, Lisa. “Sitting in Front of TV May Be Worse for Health Than Desk Job.” Reuters, Thomson Reuters, 27 June 2019, https://www.reuters.com/article/us-health-sitting/sitting-in-front-of-tv-may-be-worse-for-health-than-desk-job-idUSKCN1TS2FX.
3. Garcia, Jeanette M., et al. “Types of Sedentary Behavior and Risk of Cardiovascular Events and Mortality in Blacks: The Jackson Heart Study.” Journal of the American Heart Association, 26 June 2019, https://www.ahajournals.org/doi/10.1161/JAHA.118.010406.
4. Hannah. “Is Sitting the New Smoking?” The Heart Foundation, 10 Aug. 2019, https://theheartfoundation.org/2019/08/10/is-sitting-the-new-smoking/#:~:text=The%20study%20found%20that%20people,of%20death%20from%20cardiovascular%20events.
5. Thorp AA;Kingwell BA;English C;Hammond L;Sethi P;Owen N;Dunstan DW; “Alternating Sitting and Standing Increases the Workplace Energy Expenditure of Overweight Adults.” Journal of Physical Activity & Health, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/25872228/.
6. Ma, Jiameng, et al. “Effects of a Workplace Sit-Stand Desk Intervention on Health and Productivity.” International Journal of Environmental Research and Public Health, MDPI, 4 Nov. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582919/.
7. Investigation of Office Workers’ Sitting Behaviors in an Ergonomically … https://www.researchgate.net/profile/Somayeh-Tahernejad/publication/361117587_Recommended_maximum_holding_time_of_common_static_sitting_postures_of_office_workers_Recommended_maximum_holding_time_of_common_sitting_postures/links/62c5158ba81be51e40927fd2/Recommended-maximum-holding-time-of-common-static-sitting-postures-of-office-workers-Recommended-maximum-holding-time-of-common-sitting-postures.pdf.