Workplaces have tried both sitting and standing, but which is better? Find out in this in-depth article: standing vs sitting.
The ergonomics of standing vs sitting has become a hot topic in workplace health discussions. As more professionals transition to hybrid work environments, understanding the impact of standing and sitting on posture, energy levels, and circulation is more crucial than ever. Workers who stand while working report feeling more energy throughout the workday compared to those who sit for long periods. In this guide, we’ll explore the pros and cons of both and how they impact your long-term well-being.
Introduction to Ergonomics
Ergonomics is the science of designing workplaces and tasks to fit the needs of people rather than forcing people to adapt to poorly designed environments. In the context of office work, ergonomics is crucial for preventing the health issues that can arise from prolonged periods of sitting or standing. Standing desks and sit-stand desks are innovative solutions that allow office workers to alternate between sitting and standing positions throughout the day, helping to combat the negative effects of a sedentary lifestyle. By encouraging regular changes in posture and movement, these desks can enhance blood circulation, increase energy expenditure, and reduce the risk of serious health issues, including heart disease, deep vein thrombosis, and cardiovascular disease. Incorporating ergonomic principles into your workspace—whether you sit, stand, or alternate between the two—can help you stay comfortable, productive, and healthy throughout the day.
Health Risks and the Ergonomics of Standing vs Sitting
Occupational injuries have changed. Today, they’re less about heavy lifting and more about the toll of prolonged stillness. The ergonomics of standing versus sitting play a significant role in how we protect our spine, joints, and circulation while at work.
Studies suggest that prolonged sitting can lead to poor blood flow, leg swelling, and increased pressure on spinal discs. Meanwhile, standing for extended periods may cause joint fatigue, joint aches, and lower limb strain. Both postures carry risks—especially when done without breaks or poor form. Highly sedentary individuals who spend extensive hours sitting or are inactive are at greater risk for health issues.
Prolonged sitting can also lead to chronic diseases such as type 2 diabetes, heart disease, and some cancers. Sedentary behaviour is linked to negative health effects, including impacts on cardiovascular, muscular, and metabolic health. Additionally, it can negatively impact endothelial function, reducing the arteries' ability to dilate properly. The health effects of both prolonged sitting and standing should be considered when evaluating workplace ergonomics.
Both sitting and standing for long periods can influence blood pressure, and alternating between these postures and incorporating movement can help manage blood pressure effectively.
The Role of Circulation and Movement
One major benefit of improving your sitting or standing ergonomics is better circulation. Movement helps prevent fatigue and injury and can also increase mobility over time. Taking regular breaks to move enhances blood circulation and metabolism. Incorporating incidental movements, such as brief walks or stretches, throughout the day is key to maintaining good health. Regular movement at work can also prevent the nervous system from becoming overactivated, which can lead to pain. That’s why alternating between postures and walking briefly every hour supports better overall health.
People who stay still for long hours often feel more tired. Their muscles tighten, their spines compress, and they may develop chronic pain. Sitting for long periods can lead to oxidative stress, which in turn contributes to inflammation. Over time, this affects productivity and even sleep quality. Excessive sitting is particularly detrimental among individuals who engage in minimal physical activity or fail to meet the recommended physical activity levels.
The Risks of a Sedentary Lifestyle
A sedentary lifestyle, marked by prolonged periods of sitting or even standing without movement, poses significant health risks. Sitting for extended periods has been linked to a higher risk of heart disease, cardiovascular disease, and even premature death. On the other hand, standing for long periods can also cause circulatory issues, such as varicose veins and blood pooling in the legs, especially if you remain in the same position. Both habits can contribute to weight gain due to reduced energy expenditure and lower levels of physical activity. To counteract these negative effects, it’s essential to incorporate regular movement and take frequent breaks, such as standing up, stretching, or walking around the office. Using a standing desk can help reduce sitting time and encourage more physical activity, but it’s crucial to balance standing and sitting to avoid the downsides of prolonged standing. Ultimately, breaking up long periods of inactivity with movement is essential for maintaining good circulatory health and reducing the risk of chronic health issues.
Is Standing Always Better Than Sitting?
Many assume standing is the healthier choice, but studies suggest otherwise. The debate of standing versus sitting at a desk continues, with ongoing discussion about which is better for health and productivity. According to Harvard research, the benefits of standing must be weighed against the new physical challenges it creates.
Participants in one small study who used standing desks for two hours reported muscle fatigue and stress. The ergonomics of standing versus sitting depend on maintaining proper posture and making frequent changes in position, rather than relying on a single static pose. Standing desks can alleviate low back pain among office workers when used correctly. The health benefits of standing desks include improved blood flow, reduced risk of chronic diseases, and better overall well-being. Standing desks provide a healthier work environment by allowing users to alternate between standing and sitting, which can help prevent health issues associated with a typical desk job.
When comparing standing desks to traditional sitting desks, standing desks may offer advantages in terms of focus and performance. Many people with desk jobs are now considering alternatives, such as standing desks, to improve their health.
How to Balance Standing and Sitting
Experts now recommend a mix of both sitting and standing. Moving frequently mirrors how humans evolved—constantly walking, stretching, squatting, and shifting positions throughout the day. Interrupting prolonged sitting time with short walking breaks can improve blood glucose, fat, and cholesterol levels.
A 2015 study found that walking for just two minutes every hour reduced the risk of premature death by 33%. Walking for five minutes every thirty minutes can improve blood glucose levels. Even walking for half an hour during lunch can significantly increase daily calorie expenditure. Incorporating walking meetings into the workday is an effective way to add movement and break up sedentary time.
We didn’t evolve to sit or stand still all day. Remaining in the same posture for several hours, six hours, or even eight hours during the entire day increases health risks; therefore, it's essential to vary movement and take breaks throughout the day. Taking breaks during long periods of sitting or standing, such as during extended work shifts, is vital to maintaining good health. Regular exercise, including moderate to vigorous activity, is essential for maintaining good health and reducing the risks associated with a sedentary lifestyle. A varied posture and movement routine could be the answer.
Standing Desk Ergonomics
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Keep your elbows parallel to the desk height: Reduce wrist strain by aligning your elbows with your work surface.
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Wrists in line with forearms: Avoid letting hands droop down toward the keyboard.
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Position your computer screen directly in front of you and at eye level to reduce neck and eye strain, ensuring proper ergonomics during computer work.
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Neutral shoulders: Avoid slouching or tensing upward.
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Head over spine: Keep the neck aligned by not leaning forward.
Varying your standing postures throughout the day and alternating between different standing postures can help prevent discomfort and promote muscle engagement during computer work. Avoid spending prolonged time in any single posture, as remaining static—even at a standing desk—can lead to discomfort and increase health risks. Regular movement and posture changes are important for overall well-being.
Leg Position and Support
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Use a footrest: Shift weight from one foot to the other regularly. A footrest can allow you to shift your weight and provide little movement while standing at your desk.
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Stand on an anti-fatigue mat: These mats support the lower legs and encourage subtle muscle movement. Standing for long periods can lead to foot pain, so using anti-fatigue mats or taking regular breaks can help prevent this issue.
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Wear flat shoes: Avoid high heels for long-standing sessions.
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Bend your knees slightly: To relieve discomfort while standing, try bending your knees slightly instead of locking them.
Sitting Desk Ergonomics
Just like standing, sitting has its own ergonomic rules. While a regular desk is common in most offices, it can be modified for better ergonomics or even converted into a height-adjustable or standing desk to improve comfort and health. Individuals who spend long periods at a regular desk may experience increased health risks, such as back pain and reduced circulation. However, alternating between sitting and standing can help mitigate these risks and optimise both health and productivity. Paying attention to form helps reduce spinal stress and joint pain. Proper ergonomics are essential to ensure you work safely and comfortably, whether in the office or from home.
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Mouse and keyboard placement: Keep them close to avoid reaching too far.
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Feet flat on the floor or on a footrest: This supports good posture and reduces knee strain.
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Monitor at eye level: Prevents neck tilting and hunching.
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Hip angle at 90–100°: Ensures upright posture and proper circulation.
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Elbows at 90°: Keeps arms in a neutral, relaxed position.
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Knees at 90°: This reduces pressure on ankles and shins.
Choosing the Right Desk
Selecting the right standing desk or sit-stand desk is a crucial step in creating a healthier and more ergonomic workspace. Look for a desk that offers easy and reliable height adjustability, allowing you to switch smoothly between sitting and standing positions. An electric sit-stand desk can make these transitions effortless and quiet, which is ideal for busy office environments. Consider the desk’s stability and durability, especially if you use multiple monitors or heavy equipment. Ensure the desk fits your available space and budget, and verify that it’s compatible with your computer and other office essentials. By choosing a standing desk that meets your needs, you’ll be better equipped to alternate between standing and sitting positions, supporting your health and productivity while minimising the risks associated with sedentary behaviour.
Tips for Using a Sit-Stand Desk
To maximise the benefits of your sit-stand desk, it’s important to use it thoughtfully and incorporate regular movement into your workday. Start by alternating between sitting and standing positions every 30 to 60 minutes, adjusting the desk to a comfortable height each time. When standing, keep your feet shoulder-width apart, your monitor at eye level, and maintain an upright posture to avoid strain. Don’t forget to take regular breaks—stand up, stretch, or take a quick walk around the office to keep your blood flowing and your energy up. Even small bursts of movement, such as walking to the printer or doing a few stretches, can make a significant difference. By using your sit-stand desk correctly and making movement a habit, you’ll reduce the risks of sedentary behaviour, improve your overall well-being, and enjoy higher productivity and energy levels throughout the day.
Should You Sit or Stand More?
The ergonomics of standing versus sitting reveal that neither option is perfect on its own. Extended stillness, regardless of posture, leads to discomfort and long-term harm. The solution? Movement and balance. Using standing desks does not guarantee weight loss, as the calorie burn from standing is minimal.
Research from the Mackenzie Wearables Research Hub, led by Professor Emmanuel Stamatakis, emphasises the significance of physical activity, wearable technology, and health outcomes associated with daily movement and exercise at work. Incorporating movement and exercise into your workday, rather than just alternating between sitting and standing, can help improve cardiovascular health.
Use standing desks intermittently. Take short walks. Stretch. These habits enhance focus, reduce the risk of injury, and support overall well-being. Using a standing desk can increase productivity by up to 46% by allowing users to shift positions regularly.
To make an informed decision about your desk setup, consider ergonomic, health, and personal factors, and consult with health professionals if needed.
Can Bean Bags Be Ergonomic?
Modern office spaces often incorporate bean bags for a stylish look. However, when used correctly, they can also support good posture. By aligning the knees, hips, and spine, they offer flexibility that encourages smooth motion.
Unlike rigid chairs, bean bags shift with you. They adapt to natural postural changes, which can aid in maintaining comfort throughout the day. Be sure to maintain proper alignment for maximum ergonomic benefits.
Creating a Healthy Work Environment
A healthy work environment goes beyond just having the right furniture—it’s about fostering a culture that supports the well-being of all office workers. Providing access to standing desks and encouraging regular movement can help reduce the negative effects of prolonged sitting and standing. Employers can promote a healthy lifestyle by offering wellness programs, organizing walking meetings, or providing incentives for physical activity, such as gym memberships or lunchtime fitness classes. Encouraging regular breaks and movement throughout the day helps prevent health problems and boosts productivity and job satisfaction. By prioritising physical activity and ergonomic working conditions, both employers and employees can create a workspace that supports long-term health, reduces the risks associated with a sedentary lifestyle, and fosters a more energetic, engaged, and healthy workforce.
