How-to Guide: Standing at Work
Besides stuff like tribal warfare, cannibalism, and high infant mortality, it seems like most any divergence from our ancestral norms is ultimately detrimental, or at least problematic. Nutrition is an obvious one, along with sunlight, sleep, and exercise. The mainstream media is even beginning to question the superiority of modern footwear. And then there’s the seemingly simple act of sitting down in a chair. It seems harmless, but as I discussed last year and a recent NY Times piece mentioned last month, sitting for extended periods of time is strongly linked with increased mortality and metabolic syndrome, regardless of how much exercise a sitter gets.
The chair is a bit like wheat, actually: a relative novelty to which we aren’t physiologically adapted that has become a cultural staple nonetheless. For at least eight hours each day, we twist our bodies into weird Tetris blocks with poor posture and sit, for the most part unmoving, on chairs. When you stop and think about it, sitting down in a chair for extended periods of time seems a little silly. I mean, it’s not even all that comfortable (isn’t that why we distort our bodies with terrible posture – to make sitting more comfortable?). We aren’t “designed” to sit in chairs. We’re certainly meant to stand, but we sit in chairs because we designed them to fit our anatomy, and I somehow doubt that whoever came up with the chair was thinking about long-term effects on our physiology.
Acutely, sitting weakens our muscles, especially in the legs and the hips. When you sit, your glutes are totally inactive. They aren’t being used. They’re stretched out. It’s just one big static stretch, all day long, which weakens them. Strong, engaged glutes are required for effective, natural movement. Running, walking, lifting weights – if you’re doing any of this with weak, inactive glutes from excessive sitting, you’re an injury waiting to happen. Sitting also causes permanent hip flexion. It shortens your hip flexors and makes them tight. Without good hip mobility and strength, your ability to perform the compound lower body lifts, let alone just walk around and perform day-to-day motions, is going to be severely compromised.
Besides, is sitting really all that comfortable? What are we trying to avoid here, really?
Most people just don’t know any better. Sitting down is part of our culture. Try going on a first date at a nice restaurant and waving off the chair. Try being that weird guy that stands in the movie theater, or that chronically unemployed applicant who refuses to sit down for the job interview. That guy is weird because he’s rare; he doesn’t even really exist. Sitting down is about the most uncontroversial societal expectation out there. You could have massive drag-out verbal fights over tipping or saying “bless you” or holding the door open for people, but sitting down in a chair has the wind of consensus at its back.
Which is why lobbying your boss for a stand-up workstation might be tricky, perhaps trickier even than convincing management to let you nap on the job. There’s nothing particularly objectionable about standing – it probably comes off as a bit weird or wacky – but it does require structural changes to your workstation, and changes can be expensive or time-consuming. Many of the larger companies have ergonomics teams dedicated to helping employees sit and work well. Asking them for assistance might work, but whatever you do a new desk is going to be installed and feathers will be ruffled. Sure, if they’re going to ask you to work a full day at a computer, they probably owe it to you to provide a standing workstation, but it’s not a perfect world. People will see your fancy new standing workstation as an extravagance.
“Why can’t he just sit/eat normal food/wear shoes like everyone else?”
If your boss offers resistance, you have a couple options. First, bring the data. Send an email, print out copies, whatever – just create a compendium of powerful references showing the dangers of sitting for hours on end. I’ve thrown a little something together for just such an endeavor:
Australian study (PDF) reveals sedentarism/sitting at work leads to more sitting at home, and eventually obesity. You want a healthy, vibrant workforce, don’t you?
New Zealand study shows that workers who sat for long periods of time were more likely to get deep vein thrombosis.
Excessive sitting was linked to negative metabolic and cardiovascular effects in another study.
One doctor even compared sitting to smoking cigarettes in terms of negative health effects.
Here’s that NY Times piece once again.
To round everything up, healthy employees are productive employees. Healthier employees incur lower health care costs. They miss fewer workdays. They work better, harder, and smarter when they’re at work. And workers with standing workstations are more energetic and more focused (no crippling back pain to worry about). They also take fewer breaks than sitters (PDF), which, once again, leads to greater productivity.
If your boss seems amenable, and you’re feeling cocky, slip in this final link.
Still, jobs are scarce, and employees hold few real bargaining chips these days. Your boss or your department may still balk at any additional short-term costs, even in the face of all that evidence. If that’s the case, I suggest you take matters into your own hands. Build your own. Even if your company won’t spring for a standing workstation conversion, I doubt they’ll complain if you handle it yourself.
A standing workstation doesn’t have to be fancy; it just has to work.
When I work from home, for example, and I feel like standing, I just put my laptop on a stack of hardcovers sitting on the counter.
If you like to work out of cafes, you’re in luck. I find that most people in coffee shops avoid the tall tables at all costs, instead opting for cushy chairs or plush sofas, so they’re generally available. Just push the tall chair aside and work standing. Tall café tables tend to be the perfect height for standing and working.
If you’re a laptop user at work, a bunch of books from the corporate library (no one reads those – c’mon) stacked up could work in a pinch.
You could spring for one of the official standing workstations in the link above, but that’s unnecessary. I’d recommend doing what this woman did and spend $20 to build your own. She essentially bought a light baker’s rack that fit on her desk, attached some no-slip shelf paper to the bottom of the laptop, and was done with it. If you have a desktop computer, you’re going to need more room, but you don’t really need a dedicated “standing workstation.” You simply need a reliable surface at the proper height.
Whatever method you choose, just make sure you’re actually comfortable working in the position. You shouldn’t be hunched over, bent at the waist, or straining with your arms to reach the workstation. You shouldn’t be leaning on the desk for support. Standing up to work is about comfort in addition to health, and you defeat the purpose if you have to strain to make it work. Before you buy anything, test out different workstation heights. Measure the one that works and keep that measurement handy when you’re shopping or building.
If I make standing to work seem like a panacea, I don’t mean to, because there are potential problems. The Canadian Centre for Occupational Health and Safety caution against prolonged static standing, which can increase the chances of “sore feet, swelling of the legs, varicose veins, general muscular fatigue, lower back pain, and stiffness.” (Check your posture if that’s the case!) But the problem isn’t standing, really; it’s standing and never moving, which probably isn’t all that different from sitting and never moving (the symptoms of both are almost identical). I’m not worried about MDA readers being inactive while standing, though. You guys’ll probably be busting out random burpees and lunges in between TPS reports and video-conferences.
Anyone use a standing workstation currently? Got any tips for newbies looking to convert? Let everyone know in the comments section!
rKnight Flickr Photo (CC)
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Posted By: Mark Sisson
This is actually pretty common in the entertainment industry. Usually for artists because it is a more natural position for them to paint in.
I think the body motion is also an essential part of creativity. This is why people “get up and walk around” when they are really contemplating something. That plus the change of environmental stimulus… but pacing is engaging your body in your mental process and the hormones released affect how the brain is going to function.
I see it a lot at movie studios doing CG, and it’s not strange at many game development studios.
The barstool advice from Richard is great! Variation really is key. Variation between postures and even better, variation between static and dynamic activities.
Mark, thanks for that last paragraph: standing for 8h isn’t that good either.
see paleohacks for a comment on the subject: http://paleohacks.com/questions/2109/anyone-use-a-treadmill-desk/2231#2231
I’d love to stand up all the time, but my feet cannot handle it. After 3 hours or so of standing/moving around, my feet just plain hurt like the dickens ): So I’m kind of glad sitting is the norm.
When I was a cashier, standing for 8 hours at a time, it was AWFUL. My feet would hurt so much I could barely walk on them (they felt bruised). Needless to say, I stopped after awhile because I just couldn’t handle the constant pain.
I bought some nike frees (5.0) but they don’t really seem to be helping make my feet stronger.
Anyone have any links or advice as to help strengthen my apparently really weak feet?
I use to be a cashier and also suffered pain from standing for so long. It was so bad that I kept a pair of crutches at home to help me get around the house after work. I now believe the pain was from improper alignment due to my flat feet. I realize this is against the minimalist footwear promoted hear, but I would suggest Birkenstocks (or similar), as I have found that they work quite well for myself.
Try some Vibram FiveFingers (they’re shoes, despite the name that seems to indicate otherwise). I just picked-up a pair of them today (the KSO model) and LOVE them. They’ll retrain your muscles to do what they’re supposed to do while protecting the sensitive soles and toes in the process. The next best thing to being barefoot, IMHO.
Great post Mark. I have had a desk that I am able to rise to various height, but never really used that function – until now. Thanks
Here is my desk:
[img]http://dl.dropbox.com/u/2498415/my-desk-at-work.jpg[/img]
The last few months I’ve actually been playing with different sitting styles while driving and sitting at work. I’ve pretty much determined that however you look at it, its is a double edged sword. I’ve been dealing with leg muscle imbalances (glutes weakened and TFL/IT bands super tense) and Been focusing on strengthening glutes and stretching/massaging the other but I sit way too much! I’m in great shape but I work on an ambulance where we sit a lot. We don’t have stations either. In the rig all day. I also teach medical stuff and am always on the road. I really wish there was an alternative to transportation and on the ambulance where I didn’t have to sit so much! I’m doomed!
Great article. It was funny to see this because I’d not really considered it to not be the norm, but you’re right. Standing is great. I’m a stay at home mom with 2 small children so I’m on my feet all day. I do like to use the computer during the day, it’s like my little connection to conversation above the level of a 4 year old. So I like to come and go, read and post as I have time. I keep my laptop perched on top of our fireplace. It’s at just the right height and I don’t have to sit down to use it. If I sit I tend to spend more time than I maybe ought to. It is nice to put my feet up once in a while though.
I am a chef and stand ALL day long and some times for 10 hours at a time and to sit down is almost a detriment because it’s hard to get back up! For those standing don’t forget rubber mats to stand on to help your legs & back!
I am in my last year of law school and I’ve used a standing desk for a few years now. The first time I saw one, I had to have one. Instead of investing in an over-priced desk, or getting a more modern desk, I went to a lumber yard and got materials to build a base for the desk. It’s worked very well.
Standing while I’m working/reading/etc. has been a great advantage. It helps me stay alert–whereas I often fall asleep reading while I’m sitting down. I think standing, in addition to all the health benefits, makes me more productive throughout the day.
It’s interesting that many of the attorneys at the firm I work for have smaller standing desks in their offices. They will organize presentations there, read through their mail, or do some real work. It’s a nice break from sitting all day long.
Brilliant. This makes so much sense. I have implemented this in 15 minutes with whatever I had in the house: http://aldebrn.posterous.com/stand-while-you-work-0
Great post! I bought this workstation from Ikea a few years ago:
http://www.ikea.com/us/en/catalog/products/80137872
It mounts on the wall so I mounted it at standing height and really loved it! I haven’t mounted it in my new place, but now I’m inspired…
Good Article. I have the luxury of being rather mobile throughout the day but spend too much time sitting in front on computers.
I’ve always wanted a laptop harness for home use… any thoughts on these? http://connect-a-desk.com/
I’ve been insisting for some time that I want old-fashioned library tables- the ones that you can stand and work at- for my office. Eventually, that is. Right now my ‘office’ is in a corner at the end of my bed, where creating a standing workstation is not an option. But someday I will have my library tables, shelving, enough bookshelves…
Hi! I’m a P90Xer who is new to the whole Primal idea, and just got the book during the big push last week.
I saw the article and had to comment.
About a year and half ago I got this wild hair, and decided I was going to try standing. I work with the internet technologies, so I’m staring at a monitor all day long. I also like to move while I think. I felt like sitting was just NOT doing me any good at all.
So anyway, I got the Ikea desk with legs that adjust, setup all my gear and away I went. The first few weeks went by and I would notice that by the end of the day my knees would feel a little tight and swelled. While, hiking up the steps in the parking garage, I could really feel it. But slowly over time, each day became easier and easier.
Now, it’s like completely second nature. I mean my legs feel no different at the end of the day compared to the beginning. I usually just blow up the several flights of stairs like its nothing.
I really think standing while working has made me feel stronger, and more stable, and I really can’t see myself sitting ever again.
Like I said, I like to move while think and such, so I actually plan on putting a large square desk in the center of the room, and staking a couple of monitors and such there so I can actually move around the desk and work from all sides… weird huh???
Anyway, looking forward to learning more about Primal.
Jim
I have standing most of my workday for the better part of a year. I have a bar stool, but find myself using it less and less. Lately, when I do sit, which is probably less than 20 minutes all day long, (not counting lunch, which I usually do sit for,)it feels like a relief, but a minute or two later my energy is such that I want to get up and be on my feet.
(One of the postures that gives me “stifness-relief” is to put one foot up on my desk while I’m standing. I do that often.)
I am getting more and more and more used to it over time.
Any thoughts from fellow standers regarding anti-fatigue mats ? Right now, I stand on a hard floor.
I would love to try a 1-2 mph tread, but don’t know if I’m ready to go that much deeper into the “Oh, he’s THAT guy,” profile I already have at work
I get that sitting for extended periods is not that natural or healthy, but is standing in the same location either?
I can not imagine early humans standing for long periods of time (the way you would stand in front a desk). Probably they were slowly moving here and there, and spend a lot of their time “sitting” on the ground, cross-legged, or in a squat.
I don’t think standing in front of a desk for 8 hours is natural either.
StrongWomanJanet says:
An architect-height desk works fine for me; I got mine at IKEA a few years ago. It’s glass and chrome and was very reasonably priced. I also have a mini-trampoline in my home-office so that I can bounce once in awhile to get the blood flowing. Works well to let off steam after aggravating phone calls and project snafus too.
Posted 2 days ago. ( permalink )
My job doesn’t allow anything other than a chair, I’ve had a sitting job for the past 6 years. What can I do to help out with the stretched out glutes and shortened hip flexors? I can’t even sit on my husband facing him on the couch (stradling him), my hips can’t take it even 30 seconds and then my hips hurt for days afterwards. I’m assuming this is the tight hip flexor problem? How can I fix this? Love your posts Mark!!
I have flat-feet, not the shoe-induced variety, the genetic type that does not improve with any amount of exercise or shoe choice. In fact I am barefoot about 95% of the time anyways. Standing in one place becomes extremely uncomfortable after just a few minutes. When I was young, I would always die in church because my parents made me stand during the song portion. I always wondered why I couldn’t handle standing like everyone else. Anyone else have naturally flat-feet and had anything work for them?
See my reply to Hannah above- I have found that Birkenstocks work quite well, allowing me to stand for long periods of time without pain.
I want to know if my legs feel tired or sore after trying this for a while, will they eventually get stronger and stop feeling this way? You always hear about grocery store checkers complaining about being on their feet all day. I’m asking if this is because of bad posture and not enough regular muscular health?
Do you really need a treadmill? Can’t you just walk in place? Or, they have those old-school treadmills without a motor that take up less space.
Inspired by this post I made a standing workstation using two cheap Ikea tables:
http://www.abload.de/image.php?img=dscn4546j2ni.jpg
I like it so far, but I’ve only been standing for 30mins
. Typing and using the mouse is no problem and I can read a lot better as I’m closer to the display.
So I am all for being healthy and becoming more mobile and healthy. However, I recently went to a concert and got a spot on the floor where we stood for 4 hours. By the end of the concert my bad knee was KILLING ME (inflamation + loss of cartilage from strenuous activity for years and years). So the thought of standing up for 8 hours straight sounds like a nightmare. Is there a compromise? Would any kind of compromise even be as effective?
Any thoughts on “kneeling chairs.” Such as this one: http://3.bp.blogspot.com/_kaTn3vbpOmE/SQeQSPiZE9I/AAAAAAAAAC8/aHB-ubONf8E/s400/Kneeling_chair_A.jpg
I’ve tried using a “standard” kneeling chair like you linked to as well as a large exercise ball, but didn’t stick with them very long. Last May I bought a Kneelsit (http://www.kneelsit.com/) kneeling chair (both seat and knee pad are free to rock) and after about two months of adjusting I now use it all day. I think it is superior to a standard office chair where your legs are at 90 degree angles.
That being said, I’ve been wanting a sit/stand adjustable desk for a couple years and I’m finally going to buy one (probably with a treadmill).
The NY Times had another article about standing at work. Here is the link: http://www.nytimes.com/2010/04/22/technology/personaltech/22basics.html?src=busln
Mark I have to applaud you for this post. I am a physical therapist who frequently has to educate the how to and help people work through the cumulative problems that have all but crippled them due to the prolonged sitting they do throuugh out the day. And, it’s not just the sitting at work, its the 1 hour commute both ways. It’s the sitting at the lunch counter, or the sitting at the dinner table. Then off to the sofa for a little TV before they hop into bed and prop their legs up on pillows because its hurts to lye supine with legs extended.
I appreciated the fact that you have referenced the fact that it is a cultural subconscious norm that we have adopted. When I point out this fact to my patients it comes as a revelation to them, a sort of “Ahaa!” moment. I have found that once this revelation takes place it is much easier to have people buy into the stretching programs that I teach them.
I also appreciate the fact that you have given your readers, and hence the world, a blueprint to follow to try to change their work space. I will definitely point people to this page.
Good post!
I got a custom built stand up desk a few months ago. I just did a write up on it along with a few other ergo hacks.
I like standing, but variation is key. You need to move around or you’ll get stiff and sore. Having a stool to sit down once in a while helps.
Mark, I would also like to suggest to many who may be implementing this particular strategy that, maybe in addition to a soft mat under both feet, that people also use a small box or stool to alternately rest a foot on. This takes the strain off the low back that would come with a static standing posture over a period of time.
Here’s an article in the Times that discusses this very topic:
http://roomfordebate.blogs.nytimes.com/2010/04/23/is-all-that-sitting-really-killing-us/?ref=personaltech
Just wanted to share. Thanks!
I am a flag person for road construction. I just started a few weeks ago, and normally drive a truck. I do four 10 hour shifts standing all of that time on asphalt. I can attest to the pain that you can experience from static standing. I am going to go buy an anti fatigue mat today and see if this will help at all. I am not allowed to sit at all and the only breaks I get are to use the restroom. Not so sure I am cut out for this type of work! Lol!
Have you tried Mark’s Primal Fitness Exercises?
I love the sprinting exercise. It makes me feel energized and, call me crazy, actually a lot younger.
The mat should help, but the key is moving. Don’t just stand their statically. Walk around as much as you can.
I have a standing desk and absolutely love it, but it took me awhile to get it right. I put a box under my desk about six inches in height, and I regularly put one or the other leg on it, like it’s a bar rail.