Saturday 12th October
If you are used to being sat at your desk all day, then the best option is to ease into standing for longer periods gradually, before you stand all day, just find a balance between the two. And yet, standing is not the answer to everything; people who stand all day still have issues with their bodies. But overall, standing while working seems to be a healthier habit compared to people who are sedentary all day. One of the greatest benefits of standing desks, is the ability to keep moving. When you stand, it is of key importance that you remember to move – even just on the spot. This means that you will use your muscles, especially your back and leg muscles and your core. When you shift and move, even fractionally, you contract your muscles, which helps to move the fluid around your body. This is a key factor that is often forgotten when transitioning to a standing desk; you should not remain static! Our bodies are designed to move.
If you are transitioning from sitting to standing at your desk, the first thing to do it get up every 20 minutes and walk around, even for 1 minute. If you have a desk that you can move away from, ease in a ‘move myself’ routine. Move from sitting and stand up for at least 1 minute, and repeat at least every 30-60 minutes. Try to work up to a 50/50 ratio between siting and standing, maintain that for a week or so, and then start to stand more.
One element that a lot of people don’t think about, is that the shoes you now stand in can really impact you. You should wear comfy shoes, orthotics if you would normally wear them, and try to avoid bare feet unless you walk barefoot often!
When we think about the ergonomic set-up of our desk, it is easy to forget that that includes the standing position too. When you are standing, keep a tall posture and try not to slouch. Keep your chest forward, keep your shoulders back, pull your chin back so your head is cantered over your shoulders, and squeeze your shoulder blades together.
With your screens, make sure they are eye level and towards the back of your desk. Ideally, get yourself a separate keyboard so that you can keep this close to your body and keep you elbows on the desk, wrists neutral and relaxed.
Try these movements to help you get your body used to your new lifestyle!
Sit forward into the edge of your chair, so that there is some space between your back and the back of your chair
With your palms down, rest your hands on your knees and sit up tall
Lowering your chin to your chest slowly, and round your spine until you feel a stretch (like a cat)
Hold here for 5 seconds
Now look up towards the ceiling, arch your back as you push your stomach forward
Hold here for 5 seconds
Flow smoothly between these two poses and focus on maintaining your calm breathing
Sit forward into the edge of your chair, so that there is some space between your back and the back of your chair
Sitting up tall in your chair, bring your hands behind your lower back, interlock your fingers
Stretch your arms out behind you and you push out your chest
Hold here for 15-30 seconds
Sit forward into the edge of your chair, so that there is some space between your back and the back of your chair, sit up tall
Place your hands behind your head
Keeping your feet flat on the floor and your hips still, slowly turn your torso to the right and hold for 5 seconds
Repeat this movement to the left
Flow smoothly between these two poses and focus on maintaining your calm breathing
Sit forward into the edge of your chair, so that there is some space between your back and the back of your chair
Hold onto the side of the chair with your left hand
Bring your right hand over to your left ear (the base of your skull on the left side), and gently stretch your neck over towards the right, assisting this with a gentle pull with the right hand
Hold here for 30 seconds, slowly release, and repeat on the other side
