The traditional office setup faces increasing scrutiny in today’s health-conscious and productivity-driven world. The once-unquestioned image of the employee seated diligently at their desk for hours is being challenged by a growing awareness of the potential downsides of prolonged sitting.
This has sparked a significant debate: is standing the new sitting? Or is the optimal solution a more nuanced approach that embraces both postures?
We’ve tested out plenty of the best standing desks and the best office chairs, but we were curious how to strike the right balance at work and what the science says about it.
So, this article delves into the science behind the sitting versus standing debate in the workplace, exploring the purported benefits and drawbacks, and ultimately seeking to uncover practical strategies for creating a healthier and more productive work environment.
From potential impacts on cardiovascular health and musculoskeletal well-being to the effects on focus and energy levels, we’ll examine the evidence to help you navigate this evolving landscape of workplace ergonomics.
Historical perspective on work posture
For decades, the seated posture reigned supreme in the office, a natural consequence of the evolving work that shifted towards desk-bound tasks like writing, operating machinery, and computers.
Sitting was perceived as the most stable and efficient position for tasks demanding fine motor skills and sustained concentration, and office design and furniture readily accommodated this norm with rows of desks and chairs. Furthermore, a static, seated posture was often equated with diligence and focused productivity in the traditional managerial mindset.
However, this long-standing dominance is now being challenged by a growing body of research highlighting the significant health risks associated with prolonged sedentary behavior. This awareness, advancements in adjustable standing desk technology, and an increasing emphasis on workplace ergonomics and employee well-being have spurred a reconsideration of workplace posture.
The perception of standing has shifted from an unconventional alternative to a potential solution for combating the adverse effects of sitting, with some studies and anecdotal evidence suggesting benefits for energy levels and focus.
Consequently, modern workplaces are increasingly exploring more dynamic environments that offer various workstation options, reflecting a cultural shift towards prioritizing movement and a healthier balance between sitting and standing throughout the workday.
While seemingly a modern trend, the emergence of standing desks in the workplace has historical roots stretching back centuries. Prominent figures like Leonardo da Vinci and Thomas Jefferson utilized elevated surfaces for work, perhaps intuitively recognizing some benefit to a standing posture.
In the 18th and 19th centuries, standing desks gained traction among intellectuals and the upper classes. However, the widespread adoption of seated office desks coincided with the rise of industrialization and office work in the 20th century, prioritizing efficiency and uniformity.
Early studies on posture and productivity, even if not explicitly focused on standing versus sitting, often explored the impact of body position on cognitive functions and comfort.
While the explicit investigation into the health detriments of prolonged sitting and the specific benefits of standing desks is a more recent phenomenon, these earlier considerations of posture laid the groundwork for the eventual re-emergence of standing as a viable and advantageous way to work.
Even if not fully understood, the understanding that posture could influence well-being and potentially cognitive processes paved the way for the modern re-evaluation of the traditional seated office environment.
Current research findings
To gain a broader understanding of the effects of sitting versus standing at work, it is valuable to examine the findings of systematic reviews and meta-analyses that synthesize the results of multiple studies.
A recent systematic review concluded that sit-stand desk interventions can reduce sedentary behavior in office workers in the short, medium, and long term.
However, a Cochrane Review found that the benefits of sit-stand desks and other interventions to reduce workplace sitting were still very uncertain due to the low quality of the available evidence. Another systematic review found no significant differences in cognitive performance between sitting and standing.
As previously mentioned, a meta-analysis indicated that prolonged standing did not result in less low back pain than sitting. Conversely, another study found participants experienced reduced musculoskeletal discomfort and fatigue over six months with sit-stand desks.
Still another study underscored the effectiveness of sit-stand desks in reducing sitting time but noted the potential for compensatory increases in sitting time outside of work. Finally, a meta-analysis showed slight reductions in fasting blood glucose and body fat mass with sit-stand use but no significant effects on other cardiovascular risk factors.
The conflicting findings from these broader analyses highlight the complexity of the issue and the need for more rigorous, long-term research to draw definitive conclusions about the overall benefits and risks.
Separately, as we reported, a 2024 study involving over 83,000 adults in the UK, conducted over seven years, has revealed important insights regarding the health implications of standing desks.
Contrary to the belief that standing desks are universally beneficial, the research indicates that both prolonged sitting (more than 10 hours daily) and prolonged standing (more than 2 hours daily) can increase the risk of orthostatic circulatory diseases.
While extended standing did not appear to raise the risk for cardiovascular disease, it was associated with a higher occurrence of circulatory issues.
The key takeaway from this study is that the danger does not lie inherently in sitting or standing, but rather in the excessive duration of either. Therefore, it is crucial to incorporate regular movement and breaks throughout the workday, whether using a sitting or standing desk, to mitigate potential health risks.
Standing vs. sitting studies
Here’s a list summarizing recent studies examining standing versus sitting in the workplace and links:
|
Study ID |
Citation |
Sample Size |
Primary Outcomes |
|---|---|---|---|
|
Study 1 |
PMC6982465 |
25 Overweight/Obese Adults |
Less discomfort, sleepiness, fatigue. More leg discomfort. |
|
Study 2 |
BMJ.k3870 |
146 Office Workers |
Less work sitting, prolonged sitting, anxiety. Better quality of life. |
|
Study 3 |
PMC8582919 |
74 Japanese Desk Workers |
Less sitting, neck/shoulder pain. Better health. |
|
Study 4 |
PubMed 38241049 |
481,688 Taiwanese Participants |
Higher death/CVD risk from sitting. |
|
Study 5 |
PubMed 33957889 |
44,978 Swedish Employees |
Less sitting/more breaks linked to better health, less back/neck pain. |
|
Study 6 |
PMC5618737 |
447 Iranian Office Workers |
Long sitting linked to exhaustion, high blood pressure, body pain. |
|
Study 7 |
PubMed 23057991 |
34 Sedentary Workers |
Less sitting, upper back/neck pain. Gains lost after device removal. |
|
Study 8 |
Cospineandjoint |
Office Workers (size not specified) |
Less body pain, post-work fatigue. |
|
Study 9 |
Tandfonline 2016 |
167 Call Center Employees |
Not measured |
|
Study 10 |
PMC4733097 |
31 Call Center Workers |
More standing, less sitting. |
|
Study 11 |
Today.tamu.edu 2024 |
61 University Office Workers |
Less lower back pain with stand-biased desks. |
|
Study 12 |
PubMed 39626101 |
12 Studies (Office Workers) |
Less full-day and work sitting. |
|
Study 13 |
Cochrane 2016 |
20 Studies (US, UK, Europe) |
Sit-stand desk benefits unclear (low evidence). |
|
Study 14 |
PubMed 33074206 |
3 Studies (Healthy Adults) |
No difference in low back pain. |
|
Study 15 |
PMC7749276 |
9 Trials, 877 Participants (Healthy Adults) |
Slight drop in blood sugar, body fat. No other heart risk changes. |
|
Study 16 |
PMC9578685 |
15 Obese Office Workers |
Less sitting, better blood vessel function, triglycerides, insulin resistance. |
|
Study 17 |
PubMed 31658089 |
11 Office Employees |
Not measured |
|
Study 18 |
PubMed 37729188 |
224 Desk Workers |
More standing linked to more body pain (3 months). More stepping linked to less pain (3 months). No link at 12 months. |
Making sitting healthier
Maintaining proper posture and using ergonomic seating are essential to prevent musculoskeletal disorders (MSDs) and enhance overall well-being, particularly for those who sit for long periods.
Poor posture and lack of support can result in various problems like back pain, neck strain, carpal tunnel syndrome, and headaches. These issues can severely affect productivity, comfort, and quality of life.
In contrast, ergonomic seating and good posture help maintain the spine’s natural curves, reduce muscle strain, and improve circulation.
Follow these key recommendations to create an optimal ergonomic workspace. First, position your desk so the monitor is at or slightly below eye level and about an arm’s length away. Keep the keyboard and mouse close to your body to avoid reaching, with elbows bent at a 90-degree angle and wrists straight.
Second, ensure your chair provides proper support. An ergonomic chair should have adjustable height, lumbar support, and armrests. Adjust the chair so your feet rest flat on the floor or a footrest, and ensure the lumbar support fits snugly against the natural curve of your lower back.
Finally, it’s crucial to take regular movement breaks. Sitting for extended periods can cause stiffness and fatigue, even with an ideal setup. Aim to take short breaks every 20-30 minutes to stand, stretch, or walk around, which helps improve blood flow and reduce muscle strain.
Following these guidelines can lower your risk of developing MSDs and foster a more comfortable and productive work environment.
Making standing healthier
Transitioning to a standing desk for a healthier workday requires a thoughtful approach that goes beyond merely elevating your workspace. It’s crucial to start with a gradual adjustment, alternating between sitting and standing at comfortable intervals while always listening to your body’s signals to avoid overexertion.
Maintaining proper posture is essential; envision your head level, shoulders relaxed and down, elbows bent at a 90-degree angle, core gently engaged, hips level, and weight evenly distributed with a slight bend in your knees.
Regular posture checks, micro-breaks for gentle stretches, and an ergonomically arranged workspace all contribute to sustained comfort.
Your footwear plays a significant role, so prioritize supportive and cushioned shoes over high heels or entirely flat options, and consider orthotics if needed. Anti-fatigue mats are invaluable for reducing the impact of standing on hard surfaces, providing cushioning and encouraging subtle movements that promote circulation.
Finally, remember that movement is key; incorporate regular weight shifts, gentle exercises, and short walks into your standing routine. By adopting these holistic best practices, you can create a comfortable and ergonomic standing environment that supports your long-term well-being and productivity.
The benefits of alternating between sitting and standing throughout the workday
Alternating between sitting and standing throughout the workday offers numerous benefits for both physical and mental well-being. Prolonged periods of sitting have been associated with various health risks, including increased susceptibility to cardiovascular diseases, type 2 diabetes, obesity, and musculoskeletal disorders.
By incorporating regular standing intervals, individuals can effectively counteract these risks. This promotes better circulation, boosts energy levels, and alleviates back and neck pain. Standing engages different muscle groups, contributing to improved posture and strengthening the core, further enhancing overall physical health.
Moreover, research indicates that integrating movement breaks and varying postures can have a positive impact on cognitive function. This leads to heightened focus and increased productivity at work.
Embracing a dynamic workspace goes beyond just enhancing physical health; it fosters a more engaged, alert, and energized work experience that can significantly improve job satisfaction.
To create an effective dynamic workspace, incorporating simple yet impactful tools and strategies is essential. Adjustable-height desks are a foundational element, providing an effortless way to transition between sitting and standing at the push of a button or with a manual crank. For those lacking space or on a budget, the best standing desk converters, which sit atop existing desks, offer an equally viable alternative.
In addition to optimizing furniture, consider integrating tools that encourage movement. Balance boards and stability balls can be utilized while standing to engage core muscles actively. Moreover, anti-fatigue mats are beneficial as they provide cushioning and promote subtle movements, reducing discomfort during prolonged standing periods.
Scheduling standing breaks strategically throughout the day is vital. Setting timers or utilizing productivity apps can serve as effective reminders to change one’s posture regularly. Incorporating short walking breaks, even for just a few minutes each hour, can significantly amplify these benefits. Furthermore, encouraging movement during phone calls or meetings can help contribute to a more dynamic and invigorating workday.
Ultimately, the key to creating a sustainable and beneficial routine lies in discovering a rhythm that works for each individual. Gradually increasing standing time while attentively listening to the body’s cues can lead to a balanced approach that enhances both health and productivity.
Choosing a standing desk
Over the years, TechRadar has spent much time testing the latest standing desks in the marketplace. At the time of this writing, the FlexiSpot E7 is commended for its overall functionality and build quality. It features dual motors, a height range of 22.8 – 48.4 inches, a lifting capacity of 355 pounds, and an integrated wireless charger. It also comes with a 15-year warranty.
The Fezibo electric standing desk offers essential features for a budget-friendly option. It has a single motor, a height range of 28.3 – 46.5 inches, and a weight of 265 pounds. This desk includes desk hooks and has a 5-year warranty.
The Branch Duo is noted for its design and quiet height adjustment. It boasts dual motors, a height range of 28 – 47.3 inches, and a lifting weight of 275 pounds, backed by a 10-year warranty. Gamers might consider the Secretlab Magnus Pro, designed with dual motors, a height range of 25.6 – 49.2 inches, and a lifting weight of 265 pounds. It features excellent cable management, optional RGB lighting, and a 5-year warranty.
The Herman Miller Fully Jarvis is a professional-grade desk with dual motors, a height range of 22.9 – 51 inches, and a lifting capacity of 350 pounds, supported by a 15-year warranty. Meanwhile, the FlexiSpot Comhar includes a drawer for added storage, a single motor, and a height range of 28.3 – 47.6 inches, with a 5-year warranty.
The Lillipad Pro stands out with its foldable design, single motor, height range of 6 – 48 inches, lower lifting weight of 75 pounds, and 5-year warranty. For those needing an L-shaped desk, the FlexiSpot E7L offers ample space with three motors, a height range of 25 – 50 inches, a lifting weight of 331 pounds, and a 15-year warranty.
Lastly, the Ergonofis Shift excels in cable management, featuring a dual motor, a height range of 24.5 – 50.2 inches, a lifting capacity of 300 pounds, and a 10-year warranty.
Choosing an office desk
Not all traditional desks are created equal. The best office desks we’ve reviewed offer a range of features for various needs. The Office Hippo Professional Cantilever Desk is the top pick. It is praised for its sturdiness, multiple size options (ranging from 31.5 to 70.9 inches in length), and excellent value, enhanced by cable management holes.
The Casaottima L-shaped Desk stands out for corner spaces with its robust design and easy assembly (51.2 x 18 x 29.5 inches), including a small shelf and adjustable leveling studs for stability. The Flexispot E7, mentioned earlier, is our top choice sit-stand option, featuring motorized height adjustment (47.2 x 23.6 – 82.6 x 31.4 inches), superior build quality, and a built-in wireless charger.
Budget-conscious buyers may consider the Furinno Computer Desk, a compact (39.4 x 15.7 x 34 inches) and affordable choice with a PC shelf, slide-out keyboard tray, and a drawer. For students, the Sweetcrispy Computer Desk is a lightweight and compact option (39.37 x 23.62 x 29.72 inches) with extra storage features like headphone hooks, drawers, and shelving.
Other notable desks include the Piranha Unicorn Large Reversible Corner Desk for its flexible corner design and ample workspace, the John Lewis Abacus Small Desk, a high-quality compact oak desk (80cm long x 42cm deep) with an optional keyboard tray, the Mind Reader Home Office Sit and Stand Desk for its space-saving and manually adjustable height, the FlexiSpot EN1 as a budget-friendly standing desk with motorized lift and preset heights, and the Branch Six-Person Desk, designed for multiple users with cable management and privacy panel options.
Conclusion
After exploring the history, research findings, and practical recommendations for sitting and standing at work, the key takeaway is clear: neither sitting nor standing alone is ideal—balance is crucial.
Recap of Key Findings
- Historical context: Sitting has long been the default posture for office work, but standing desks gained popularity as concerns about sedentary lifestyles grew.
- Research insights: Studies suggest prolonged sitting may contribute to health risks like obesity, heart disease, and back pain. Conversely, standing all day can lead to discomfort, fatigue, and joint stress.
- Optimizing each posture: Ergonomic seating, posture awareness, and movement breaks improve the sitting experience. For standing, proper footwear, anti-fatigue mats, and desk height adjustments are key to avoiding strain.
Final Recommendations:
- Alternate between sitting and standing: Aim for a mix of both throughout the workday, such as a 30- to 60-minute sit-stand cycle.
- Invest in ergonomics: Whether sitting or standing, desk and chair adjustments, lumbar support, and screen positioning matter.
- Prioritize movement: Take short walks, stretch periodically, and consider accessories like a balance board or footrest to encourage dynamic movement.
- Listen to your body: There’s no universal formula—adjust based on comfort, work demands, and personal health needs.
Ultimately, the best approach is a flexible and personalized one. Embracing movement and ergonomic solutions creates a healthier, more productive work environment that supports both physical well-being and efficiency.
As TechRadar‘s former Senior Fitness & Wearables Writer, Stephen Warwick explains:
“The trick is to balance both sitting and standing. It’s best not to stay in one position for too long. After all, if you stay seated for too long, it carries risks of CVD such as coronary heart disease, stroke, and heart failure. So, make sure you move often during your work day. For anyone using a standing desk for two or more hours, I’d recommend getting an under-desk treadmill, so you can continue staying active throughout the day. Extra support for health and mobility may also help improve your workplace routine, like ergonomic office chairs, smartwatches with movement reminders, and the best fitness trackers.”
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