Standing Desks: Trend or Necessity?

Traditional office work is associated with long periods of sitting—a sedentary behavior linked to an increased risk of cardiovascular disease, type 2 diabetes, musculoskeletal pain, and reduced overall well-being.

The increased use of standing desks (adjustable desks that allow you to switch between sitting and standing) has been seen as a functional way to reduce sitting time and promote health in the workplace.

Research shows that office workers can spend more than 7–10 hours sitting each day (Parry & Straker, 2013). This behavior, even among people who exercise regularly, is associated with:

• Increased insulin resistance and risk of type 2 diabetes (Dunstan et al., 2012);

• Higher chance of lower back and neck pain (Shrestha et al., 2018);

• Mental fatigue and perceived lower productivity (Pronk et al., 2012).

What science says about standing desks:

• Decreasing sitting time - A randomized controlled trial (Shrestha et al., 2018, Cochrane Review) showed that using adjustable desks decreased daily sitting time at work by an average of 66 to 110 minutes.

• Metabolic impact - Standing increases energy expenditure by about 0.15 kcal/min compared to sitting (Tudor-Locke et al., 2014). Although small in isolation, the cumulative effect can represent a significant increase in weekly caloric expenditure;

• Musculoskeletal benefits - Alternating between sitting and standing reduces pressure on the intervertebral discs and improves circulation, which may alleviate lower back pain in some users (Robertson et al., 2013);

• Productivity and focus - Some initial research indicates that standing desks do not reduce productivity, and some workers report increased energy and focus (Pronk et al., 2012). However, gradual adaptations are recommended to avoid fatigue in the legs and feet.

Nevertheless, we must take certain aspects into account.

First of all, standing desks and this additional time we spend standing do not replace physical exercise. Working while standing is not equivalent to moderate or vigorous physical activity. It would be more accurate to consider standing desks as a way to reduce sedentary behavior, not exercise.

In addition, spontaneous movement is easier. That is, standing makes it easier to take active micro-breaks, stretch, and take short walks.

Finally, we can add the impact on mood and energy. Reducing sitting time can improve mood, energy levels, and perceived vitality, especially in combination with regular movement breaks (Chau et al., 2016).

Practical recommendations:

• Switching between sitting and standing every 30–60 minutes prevents muscle fatigue;

• The monitor should be at eye level and your elbows at an angle of approximately 90° to prevent neck and shoulder pain;

• Combine time at the standing desk with short walks or stretching;

• Start with short periods (15–20 min) and increase gradually.

The use of standing desks, when combined with good practices and active breaks, is an effective strategy for reducing sitting time at work, with potential benefits for metabolic health, musculoskeletal comfort, and overall well-being.

However, it does not replace regular physical exercise, which remains essential for the prevention of chronic diseases and the promotion of quality of life.

References:

Shrestha N, et al. (2018). Workplace interventions for reducing sitting at work. Cochrane Database Syst Rev.

Dunstan DW, et al. (2012). Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care.

Parry S, Straker L. (2013). The contribution of office work to sedentary behaviour. BMC Public Health.

Tudor-Locke C, et al. (2014). Energy cost of standing vs sitting. Journal of Physical Activity and Health.

Robertson MM, et al. (2013). Office ergonomics training and sit–stand desks. J Occup Environ Med.

Chau JY, et al. (2016). The effects of sit–stand workstations on workplace productivity and energy levels. Preventive Medicine Reports.