Are Standing Desks Good For You?
By Lindsay White, OT Reg.(Ont.)
Standing Desks: What They Help With, What They Don’t, and How to Use Them Well
The idea that “sitting is the new smoking” has become popular in recent years, and it’s led many people to assume that standing all day must be the healthier alternative. But the real issue isn’t sitting versus standing — it’s staying in any one position for too long. Our bodies are built for movement, not stillness. Whether you’re hunched over a keyboard or standing in one spot for hours, being static can increase discomfort, reduce circulation, and contribute to pain.
If you already use a standing desk or are thinking about getting one, here’s what actually matters, along with practical setup tips and movement strategies you can use throughout your day.
Why Movement Matters More Than the Desk Itself
Extended sitting can contribute to stiffness, fatigue, and musculoskeletal discomfort — but standing all day can do the same. The key is variety. Changing positions boosts blood flow, reduces strain on the nervous system, and helps prevent the buildup of tension in the back, neck, shoulders, and legs. Alternating between sitting and standing is far more beneficial than committing to one posture for the entire day.
Definition of a Standing Desk
A standing desk is simply a workstation that allows you to work while standing. Some models stay at a fixed height, while others are adjustable “sit‑stand” desks that move between seated and standing positions. You can also convert a regular desk by adding a riser to elevate your laptop or monitor.
The most functional setups are those that allow easy switching between positions — ideally without disrupting your workflow.
How to Use a Standing Desk Comfortably
If you’re standing for part of your workday, aim for a setup that supports neutral posture and easy movement:
Position the desk so your elbows are roughly at 90 degrees while typing.
Keep your wrists neutral — not reaching up or dropping down.
Maintain a relaxed, upright posture, but shift positions throughout the day.
Avoid locking your knees; a slight bend can reduce lower‑back strain.
Use an external monitor when possible and adjust it so the top of the screen is at eye level.
Keep a small footrest nearby to prop your foot up alternately.
Take brief walks every hour.
Most people benefit from alternating between sitting and standing every 30–60 minutes. Rule of thumb is sitting for 45 minutes as your body is more relaxed in this position and standing for 15 minutes every hour. Setting a timer or a reminder can help ensure you are changing positions throughout the day.
Are Standing Desks Essential?
A standing desk is NOT essential. In fact, research shows that standing burns only about eight more calories per hour than sitting — far less than people assume. A short walk, stretch break, or “movement snack” is often more effective than standing for long periods.
Try incorporating movement into natural transitions:
Walk for a minute or two when you refill your water.
Stretch when you return from the bathroom.
Take a brief outdoor walk if your schedule allows.
These small habits can be just as beneficial — and sometimes more — than standing at a desk.
If You’re Required to Stand All Day
Some workplaces use standing‑height desks exclusively, or you may have a job that keeps you on your feet. In these cases, regular micro‑movements are essential. Gentle stretches, shifting weight, bending your knees, or elevating one foot at a time can help reduce strain and keep you comfortable. Find time to sit down, whether that is on a break or to complete a task that does not require standing.
DIY Standing Desk Options
If purchasing a standing desk isn’t feasible, you can improvise:
Stack sturdy boxes such as banker boxes on a counter to raise your keyboard, mouse and monitor.
Adjust the height of your keyboard and mouse until your elbows are bent at 90 degrees.
Adjust your monitor height until your monitor is at eye level (lower for bifocal lenses).
If you can’t find a comfortable setup, return to your seated workstation and focus on adding movement breaks instead — forcing an awkward standing posture can create more problems than it solves.
