Change your posture regularly
Now that working from home has become more common due to the corona crisis, more and more people are opting for a sit-stand desk. You can also occasionally work standing up. So nice for variety and important for your health! But just like sitting, it’s best to do this in an ergonomic way. You have to keep these five points in mind.
1. Watch your posture
As with sitting, it is also important to pay attention to your posture while standing. Stand up straight in an active position, with your abs and glutes slightly contracted. Let your arms hang by your sides. Make sure your shoulders are set back naturally. An ergonomic sit-stand desk can provide good support for this.
2. Switch poses and movements
The Dutch quickly sit too much in one day. Sitting too long isn’t good, but standing too long isn’t either. So the solution is simple: alternate. Adjust your tasks accordingly. For administrative work you may prefer to sit, but it is best to make a call while standing or walking. During your break you can of course take a walk. Try not to work standing up for more than one hour at a time. This prevents you from getting tired quickly and from developing back, neck and shoulder complaints in the long term.
3. Build it up slowly
In the beginning it can take some getting used to for your body to suddenly stand more while working. So build it up slowly. For example, start with standing for 15 minutes and then sit down again for 45 minutes. Alternate between standing and sitting work regularly. Has your body become more accustomed to standing? Then you can always extend the standing periods slightly.
4. Put on the right shoes
Do you have to wear sports shoes or can you just stand with only your socks and slippers? There is no one-size-fits-all answer. However, it is generally nice if you wear shoes with a soft sole that offer a little more support. But maybe you’d rather be without shoes. Just try it out. Do your feet start to hurt when you work while standing? Then choose different (or no) shoes the next day. If you don’t have shoes on, you can use a rubber mat as a surface. That is not only softer, but also warmer. If you are in doubt or if you continue to have complaints, it is wise to seek advice from a podiatrist or podiatrist.
5. Stretch and stretch every now and then
It is important to keep your muscles and joints flexible and in good shape, especially in combination with stress and an office job. So in addition to alternating postures and movements throughout the day, it is also good to stretch and stretch every now and then. You can do this, for example, with these yoga exercises for behind your desk. Plus: it also makes you feel more relaxed. For example, do the exercises for a few minutes three times a day.
Benefits of working standing up
Now that you know how to stand, it is also nice to know that working standing offers you a lot of benefits:
- When working while standing, your heart pumps ten times as much blood around your body. This keeps you sharper and increases your productivity.
- If you alternate sitting and standing, you reduce the risk of back, shoulder and neck complaints.
- According to British exercise expert Dr. John Buckley of Chester University is the way to reduce the risk of obesity.
- You burn no less than 144 calories during three hours of standing work. (Note: do not stand for three hours straight and build up slowly, as described above.)
