Are you thinking of switching to a standing desk, or are you curious about the benefits?
That’s OK.
90% of standing desk users don’t know about the benefits of standing while working.
Knowing the benefits can help you to use a standing desk properly.
In this article, I’ll discuss the 15 proven benefits of standing desk and five tips to get the most benefits out of a standing desk.
So, let’s dive in!
Key Takeaway
- A standing can help to improve your posture, increase your energy levels, and boost your productivity.
- Furthermore, it has several health benefits, like reducing the risk of obesity, heart attack, cancer, and type 2 diabetes.
15 Benefits of Standing Desk
Many pieces of research and studies have proved the benefits of standing desk. Although many people still don’t know about them.
Here are the 15 standing desk benefits proven through many studies.
1. Improves Blood Circulation
When standing at a standing desk, blood circulates more throughout your body because of greater gravitational force.
While standing, gravity pulls your blood, it moves more through your veins, which increases blood flow and circulation.
Additionally, standing up straight aligns your spine and opens up your chest, allowing your lungs to expand and take in more oxygen.
Takeaway
- Standing desks improve blood circulation by allowing people to move around while they work and by the pull of gravity on their bodies.
2. Reduces Neck & Back Pain
It has been shown in several studies that standing desks have a benefit for your neck and back.
According to a study, people who used standing desks reported a 53.7% improvement in their neck and back pain compared to those who sat.[1]
The most important reason is that standing desks are very flexible, allowing you to move and bend down over quickly
Takeaway
- Standing at a desk can help reduce back pain and neck pain by allowing you to keep your spine in alignment and providing support for your back.
3. Standing Increases Productivity
A&M Health Science Center did a study to determine how standing desks benefit people’s productivity.
The study found that the sit-stand desk increases productivity by a massive average of 46.7% over sitting. It was because that people had more energy and were more alert.[2]
The table below shows the increase in productivity over time on standing desks.
| Number of Hours Standing | % of Increase in Productivity |
| 1 hour a day | 15% increase in productivity |
| 2 hours a day | 46.7% increase in productivity |
| 3 hours a day | 53% increase in productivity |
| 4 hours a day | 23% increase in productivity |
Takeaway
- A study found that a standing desk can increase productivity by 46.7% when working for more than 2 hours a day at standing desk.
4. Can Help to Strengthen Muscles
While standing, you are using more muscles than when you sit. It can help to prevent muscle atrophy or the weakening of muscles due to inactivity.[3]
Over time the muscles used will become stronger and more toned.
Takeaway
- While standing, you use more muscles than when you sit, which can help to prevent muscle atrophy or the weakening of muscles due to inactivity.
5. May Increase Energy Levels & Improves Mood
Standing on a desk may help increase energy levels and improve mood. There are a few possible explanations for this.
First, standing up straight may help improve posture and blood circulation, which can lead to more energy.
Additionally, uprightness may help increase focus and concentration, leading to better cognitive performance.
Finally, the standing may help break up the monotony of sitting all day, leading to a more positive mood.
A study by the American Journal of Health Studies shows that students who used standing desks reported an 11.67% improvement in mood.[4]
Takeaway
- Standing desk improves your energy levels because you’re standing straight in a better posture and getting more air.
6. Reduces the Risk of Obesity and Type 2 Diabetes
Standing at a standing desk for a few hours a day can help reduce the risk of obesity and type 2 diabetes, according to a new study.
The study, published in the journal PLOS ONE, found that standing at a standing desk for at least three hours a day can help reduce the risk of obesity and type 2 diabetes by up to 72%.[5]
The reason’s the blood sugar level decreases and calorie burn increases (about 47 calories more per hour than sitting).
That’s why standing may help you lose weight..
Takeaway
- Standing at a standing desk for at least three hours a day can help reduce the risk of obesity and type 2 diabetes by up to 72%.
7. Standing Desk Improves Posture
Standing on a desk can improve your posture by helping keep your spine in alignment. When you stand, your spine is naturally straight.
But, when you sit, your spine can round forward, leading to slouching and poor posture.
By standing on a desk, you can help prevent your spine from rounding forward and keep your posture in check.
Also, standing on a desk can help strengthen and tone your core muscles, which can further improve your posture.
Takeaway
- Standing on a desk can improve your posture by aligning your spine and strengthening and toning your core muscles.
8. Improves Heart Health
In a study of 15 office workers, those who used a standing desk had a 32% lower risk of heart disease than those who sat at their desks all day.[6]
The standing desk also reduces the risk of heart attack by improving blood circulation.
So, if you’re looking to improve your heart health condition somewhat, then a standing desk can help.
Takeaway
- Standing desks help reduce the risk of heart disease by improving blood circulation.
9. It Helps Lowers Blood Pressure
In a small study of 157 students, people who stood for six hours a day for two weeks had a significant drop in their blood pressure, both systolic (the top number) and diastolic (the bottom number).
And the longer they stood, the greater the drop in their blood pressure.
It happens due to the release of norepinephrine which maintains optimal blood pressure.[7, 8]
Takeaway
- Standing for long periods can help to lower blood pressure by increasing the production of blood pressure decreasing hormones.
10. Reduces the Risk of Cancer
Standing on a standing desk may reduce the risk of cancer, according to a new study.
The study, published in the Journal of Cancer, found that people who spend more time standing at a standing desk are less likely to develop cancer than those who spend more time sitting at a sitting desk.[9]
The study included more than 1,000 office workers in the United States.
The participants were divided into two groups: those who used a standing desk for four hours a day and those who used a sitting desk for four hours a day.
They followed the participants for an average of four years.
The study’s lead author said that the findings “support the growing body of evidence that suggests that too much sitting is a cancer risk factor.”
He added that the findings “support the use of standing desks as a cancer prevention strategy.”
Takeaway
- A new study finds that people who use a standing desk are less likely to develop cancer than those who use a sitting desk.
11. Helps Increase Focus & Concentration
When you’re feeling sluggish at work, reaching for another cup of coffee may be tempting. But there’s a better way to boost your energy and concentration: stand up.
That’s right, standing up while you work can help increase your focus and concentration. And it’s not just because you’re getting more blood flowing to your brain.
Standing up forces you to use more muscles, which in turn can help you increase focus and concentration.
While sitting, your body starts to produce a sleep hormone called melatonin. Melatonin makes you feel tired and can decrease your alertness and focus.[10]
Takeaway
- Standing while working can help increase focus and concentration because it increases the blood flow to the brain and forces you to use more muscles.
12. Improves Brain Function
Standing allows more blood flows to your brain. This increased blood flow helps deliver more oxygen and nutrients to your brain cells, which can help improve your brain function.[11]
A study done on students showed that the students who used a standing desk tended to perform better than those who didn’t.[12]
Takeaway
- Standing allows for more blood flow to the brain, which helps to improve brain function.
13. Standing Helps Fight Fatigue
Standing on a standing desk helps fight fatigue in several ways.
- First, a standing desk can help to engage your core muscles, which can help to improve your balance and stability and reduce the risk of injury.
- Secondly, it also helps improve your balance and coordination, which can help you avoid fatigue and injuries.
- Lastly, while standing, you’re most likely to move around, which will reduce the risk of fatigue either way.
Takeaway
- Standing on a desk helps fight fatigue in many ways by improving your balance and coordination and allowing you to move enough.
14. Reduce Stress
When you’re stressed, it can be hard to focus on anything else. It’s said that one of the things to reduce stress is to use a sit-stand desk.
Standing at a desk may not seem like it would make a big difference, but it can help reduce stress levels.
Furthermore, while standing, you’re more likely to take deep breaths, which can help to calm your nerves and reduce your stress levels.
Takeaway
- Standing at a desk can help reduce stress by promoting deep breathing and stretching.
15. May Increase Lifespan
Standing at a sit-stand desk may not increase your lifespan directly.
But, as I’ve discussed, it helps prevent obesity and fatal diseases like cancer, type 2 diabetes, and heart attack.
Many studies have proven that obesity is a major factor in many fatal diseases.[13]
Adding a standing desk to your daily work life, you may increase your lifespan by some years.
Takeaway
- A standing desk can increase your lifespan if you use it properly and take care of your health.
How to Take the Most Benefits Out of Standing Desk?
Now, you know the benefits of standing desk so, it’s important to know how to use it to get the most out of it.
Even if you have the best standing desk, it’s useless if you don’t know to know how to use it properly.
1. Invest in a Good Quality Standing Desk
When it comes to standing desks, you get what you pay for.
The least expensive standing desks are usually made of flimsy materials that wobble and are not adjustable. This can lead to back and neck pain, as well as fatigue.
A quality standing desk will also have features that make it more comfortable to use, such as a built-in mousepad or keyboard tray. These features can help to reduce strain on your wrists and shoulders.
2. Take Frequent Breaks
It is important to take frequent breaks when using a standing desk, as this will help to ensure that you get the most benefits out of the desk.
Standing for long periods can lead to fatigue and discomfort, so taking breaks and moving around every 20 minutes or so is important.
Here are some tips to take effective breaks throughout the day:
- Perform stretching before and after standing.
- Try to move around more.
- Stand for at least 2 hours a day
3. Use a Comfortable Anti-fatigue Mat
An anti-fatigue mat is one of the most important investments you can make if you plan on spending a lot of time standing at your desk.
Even if you only stand for a few hours a day, a good mat can make a world of difference in terms of comfort and support.
Here are a few things to keep in mind when shopping for an anti-fatigue mat:
- Make sure the mat is the right size for your feet.
- Pay attention to the material, prefer a soft one.
- Consider the thickness of the mat.
- Confirm the mat has a non-slip surface.
4. Drink Plenty of Water
Water is essential for our bodies to function properly. It helps to regulate our body temperature, lubricate our joints, and flush out toxins.
That’s why it’s important to drink plenty of water throughout the day, especially if you’re spending a lot of time on your feet.
Here are a few tips to help you stay hydrated while using a standing desk:
- Drink water before you start your day.
- Keep a water bottle close maybe on the desk surface.
- Drink even if you’re not thirsty.
- Avoid sugary drinks.
5. Try Standing Straight
There’s no point in using a standing desk if you have to slouch anyways.
When you are standing, it is important to have good posture so that you can get the most benefits out of your standing desk.
To do this, you should stand with your feet shoulder-width apart and your weight evenly distributed on both feet.
You should also keep your knees slightly bent and your back straight.
FAQs
How Long Should you Stand on a Standing Desk?
You should stand at a standing desk for at least 30 minutes per hour and 2 hours daily.
Is a Standing Desk Really Better Than Sitting?
Yes, a standing desk is better than a sitting one. It helps improve your posture, burns more calories, and increases productivity.
Should You Use a Standing Desk All Day?
Yes, you can use a standing desk all day if you’re used to it, but experts recommend taking breaks and switching between sitting and standing.
Conclusion
A standing desk has a couple of advantages, but 90% of the users don’t know them.
In this article, I’ve discussed the 15 proven benefits of standing desk with a guide to get the most benefits out of your desk.
So, because of which benefit will you buy a standing desk or do you already own one? Let us know in the comments.