- The most common discomforts associated with prolonged sitting are neck and back. An additional common risk associated with computer work is carpal tunnel.
- Sit stand station options may decrease risks significantly, IF the user is personally accountable for appropriate adjustments and computer entry movement techniques.
- If working from home, standing at a kitchen counter non and again, can do the trick.
Pros
◦Standing burns more calories per minute -(European Journal of Prevention Cardiology 2018).
◦Lower risk of stroke and heart disease with standing-(European Journal of Prevention Cardiology 2018).
◦Positive effect is noted with standing 20-30 minutes. (BMC Public Health, 13, 1057-1057- 2013).
◦Productivity increased with standing over time, 23% in the first month and 53% over the next six months.(IIE Trans Occup. Erg Hum Fact- Garrett 2016).
Cons
◦Increased risk of heart disease with prolonged sitting(American Journal Epidemiology 2017).
◦Standing may not be safe for all people such as those with joint or vascular issues(European Journal of Prevention Cardiology 2018).
◦Lower back discomfort was found with standing for 45 minutes. (Ergonomics, 57(4), 555-562, 2014).
◦Two hour chunks of standing may lead to physical discomfort, making it harder to stay focused and energized(Ergonomic 2018)
Sit-Stand Recommendations
Change your posture every hour.
Try the 20/20/20 rule (Each hour-Stand 20 min, Sit 20 min, Walk 20 min)
Stand for duration of 20-30 minutes, not longer.
Wear comfortable shoes.
Anti fatigue mats are not routinely recommended.
Stand when talking on the phone.
– Stand at your kitchen counter with your laptop.
Walk around your house, backyard or block.
Use the printer furthest away.
Stand up and stretch during long meetings.
Use Technology to remind up to move. Set timers on your watch and computers to remind you to move.
Take your breaks and lunch away from your desk.
Go for a walk.
Stand at the kitchen counter
Raise you laptop on a riser or books/boxes. plug in an alternative mouse …
… and you are good to go.
