Workplaces have tried both sitting and standing, but which is better? Find out in this in-depth article: standing vs sitting.
Many workplaces have adopted sit-stand desks as a strategy to address health concerns related to prolonged 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. Additionally, standing requires about 20% more energy than sitting, which can contribute to increased alertness and activity levels. But does standing provide significant ergonomic or health benefits over sitting, or are the advantages overstated? In this guide, we’ll examine the advantages and disadvantages of both and their impact on 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. However, standing all day is unhealthy and puts strain on the circulatory system and legs, emphasising the importance of balance. 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. The benefits of ergonomic interventions, such as sit-stand desks, are only realised when they are effectively delivered and supported by workplace policies, environment, and culture. Sit-stand desk users need to develop consistent habits of alternating between sitting and standing to maximise health benefits. 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 protecting our spine, joints, and circulation while at work. A worker who sits for eight hours per day has a higher risk of developing heart disease than someone who stands, highlighting the importance of incorporating movement into daily routines.
Studies suggest that spending long hours sitting can lead to poor blood flow, leg swelling, and increased pressure on spinal discs. Meanwhile, standing for extended periods may be harmful to musculoskeletal health, especially when done for too long. Prolonged standing can cause joint fatigue, joint aches, lower limb strain, and aches related to standing. Some individuals may be more prone to developing muscle fatigue, aches, and pains, especially those with a history of similar symptoms. 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, musculoskeletal, 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. Research shows that breaking up sitting time with movement can improve health outcomes. Taking regular breaks to move enhances blood circulation and metabolism. Simple exercises, such as calf raises or squats, are effective ways to interrupt prolonged sitting time and support metabolic health. Incorporating incidental movements, such as brief walks or stretches, throughout the day is key to maintaining good health. Various approaches, such as regular movement or better posture, can achieve similar benefits for health and comfort. 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 and is increasingly recognised as a public health concern due to its widespread impact. 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 address these risks, important physical activity guidelines issued by health organisations recommend that adults limit their sitting time and increase movement throughout the day. These guidelines emphasise that engaging in regular moderate- and vigorous intensity physical activity is especially beneficial for reducing health risks associated with sedentary behaviour. 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. Workers who have stood for long periods often report mixed outcomes, including both increased alertness and discomfort, highlighting the need for balance.
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. For some users, standing can relieve discomfort caused by prolonged sitting, supporting better comfort throughout the workday. The health benefits of standing desks include improved blood flow, reduced risk of chronic diseases, and better overall well-being. Standing may also lead to increased productivity for some workers, such as call centre employees, who were shown to be 46% more productive after switching to a standing work arrangement. Standing desks offer a healthier work environment by enabling users to alternate between standing and sitting, which can help prevent health issues commonly 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. To maximise ergonomic benefits, it's important to use the desk regularly in both sitting and standing positions. Interrupting prolonged periods of sitting with brief walking breaks can help 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 the surface of your work.
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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.
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Maintain a proper standing position: Ensure your feet are flat on the floor, with weight evenly distributed, and your knees are slightly bent to prevent discomfort and support healthy posture.
A proper ergonomic setup can promote safer sitting and standing habits, reducing the risk of strain and supporting long-term health.
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 your weight from one foot to the other regularly. A foot rest can help improve posture and reduce fatigue by allowing you to shift your weight and provide subtle movement while standing at your desk.
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Stand on a floor mat: A floor mat offers ergonomic support for your lower legs and encourages subtle muscle movement. Standing for long periods can lead to foot pain, so using a floor mat can enhance comfort, reduce fatigue, and help prevent discomfort or injury. Taking regular breaks is also recommended.
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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. Users often revert to their previous way of working, sitting down in the longer term, after initially using a sit-stand desk, which underscores the importance of developing sustainable habits. Sitting provides stability for tasks that require fine motor skills, such as detailed computer work or writing, making proper ergonomic setup especially important for maintaining precision and comfort. 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. If you are using a standing desk for the first time, starting with 30 minutes of standing a few times per day is recommended to allow your body to adapt gradually. 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. If you have an existing health condition, consult a healthcare professional before making any changes to your desk setup or routine.
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 helps maintain comfort throughout the day. Ensure proper alignment for optimal ergonomic benefits.
Encouraging Physically Active Behaviour
Promoting physically active behaviour in the workplace is essential for counteracting the harmful health effects of both prolonged sitting and prolonged standing. Integrating movement into the workday doesn’t require intense exercise—recent research suggests that even light intensity activity, such as standing up, stretching, or taking a brief walk, can deliver significant health benefits. For office workers, adopting a sit-stand routine with a standing desk or sit-stand desk makes it easier to alternate between sitting and standing positions, helping to interrupt prolonged sitting time and reduce the risks associated with excessive sitting.
Employers can play a key role by providing sit-stand desks, foot rests, and floor mats to support comfortable standing and encourage regular posture changes. Simple strategies, such as scheduling movement breaks, encouraging walking meetings, or setting reminders to stand up, can help desk-based workers avoid spending long hours in static positions. Health-related agencies recommend that adults limit their time spent sitting and aim for at least 2.5 to 5 hours of moderate-intensity physical activity per week, but even replacing sitting time with standing or light movement can improve blood circulation, metabolic and heart health, and alleviate discomfort.
When considering a sit-stand desk, it’s important to weigh cost and space requirements, as well as the potential health benefits. Not everyone will respond the same way to increased standing or movement, especially those with existing health conditions or ongoing musculoskeletal symptoms. In these cases, seeking advice from a health care professional is recommended to ensure that any changes to your routine are safe and effective.
Proper ergonomics remain crucial—whether you’re sitting, standing, or alternating between the two. Desk ergonomics, including maintaining ergonomically safe positions during computer work and utilising supportive equipment, can help reduce musculoskeletal symptoms and promote overall well-being. By fostering a culture of movement and providing supportive environments, both employers and employees can collaborate to mitigate the health risks associated with excessive sitting and standing, ultimately enhancing productivity, comfort, and long-term well-being.
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 promoting regular movement can help mitigate the adverse effects of prolonged sitting and standing. Employers can promote a healthy lifestyle by offering wellness programs, organising 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. Promoting regular movement and ergonomic practices in the workplace can also support mental health and overall well-being. The greatest health benefits come from incorporating physical activity into daily life, making it essential to integrate it into the workplace. 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.
