Do you know that feeling after a long day at school or work? You're tired and tense. This is often because we sit for too long. Experts even say: "Sitting is the new smoking" – that's how harmful it can be.
Many people work standing up these days. But is that really better? The answer isn't so simple. German experts say: It's not just about standing instead of sitting. The important thing is to change your posture more often and move around more.
Why is sitting for long periods bad?
Sitting for hours on end makes you sick. Many studies show this. Here are the main problems:
- Physical pain: Neck and back hurt. This pain can become chronic if nothing is done about it.
- Health problems: Too much sitting is bad for the heart and circulatory system. It can also lead to diabetes. The whole body weakens when it doesn't move.
- Reduced performance: In the afternoon you get tired and have more difficulty concentrating. This is often due to insufficient physical activity.
What is the point of standing still?
When done correctly, working while standing has many advantages. These go far beyond reducing back pain.
- Less pain: Studies show that standing significantly reduces back pain. Neck and shoulders also relax more easily.
- Improved performance: When you stand, more blood flows to your brain. This means you can concentrate better and have more energy. You also become more creative because your brain works more efficiently.
- A healthier body: Your circulation is stimulated. This improves your mood and is good for your heart. You also breathe more deeply when you stand – this brings more oxygen into your body.
- More calories: You burn about 0.15 more calories per minute when standing than when sitting. That may not sound like much, but it makes a difference over the course of the day.
- Confident demeanor: Your voice sounds stronger when you're standing. This helps with phone calls and video calls.
This is the correct way to stand
Simply getting up isn't enough. Incorrect posture can create new problems. That's why the right technique is important:
The correct posture
- Stand up straight: Keep your back straight. Don't lean forward or hunch over.
- Relax your shoulders: Don't raise your shoulders. Let them hang down and back in a relaxed manner.
- Tighten your abdominal muscles: Slightly tighten your abdominal muscles. This prevents an arched back and supports your spine.
- Don't lock your knees: Keep your knees slightly bent. Position your feet about shoulder-width apart and distribute your weight evenly on both legs.
Adjusting the workplace correctly
- Table height: Your arms should form a right angle when you place them on the table. Then the height is perfect.
- Screen position : The top edge of the monitor should be at eye level. This will help prevent neck pain.
- Keyboard and mouse: Position both so that your wrists remain straight. They should not be bent or twisted.
The right equipment
- Good shoes: Wear comfortable, flat shoes without high heels. Your feet should be able to stand stably.
- Soft surface: A special standing mat helps on hard floors. It cushions the step and relieves pressure on your joints.
The most important rule: Variety is everything.
German safety experts warn: " Standing cannot replace movement ." Standing for too long is also unhealthy. It can lead to tired legs, joint pain, or even varicose veins.
The trick is the right mix. You should alternate between sitting, standing, and moving around. Here are three proven methods that suit different work styles:
| method | Sitting (per hour) | Standing (per hour) | Movement (per hour) | Suitable for... |
|---|---|---|---|---|
| 60-30-10 rule | 36 min. | 18 min. | 6 min. | Beginners: Flexible, spread throughout the day |
| 40-15-5 rule | 40 min. | 15 min. | 5 min. | Structured types: Clear hourly rhythm |
| 20-8-2 rule | 2 x 20 min. | 2 x 8 min. | 2 x 2 min. | Active types: Lots of variety |
Choose the method that best suits your daily routine.
Examples of different jobs
- Call centers: Here, you usually sit for long stretches. The 40-15-5 rule helps to break up the monotonous work.
- Creative work: Short, frequent changes bring new ideas. The 20-8-2 rule ensures plenty of movement and can promote creativity.
- Working from home with children: The day is often unpredictable. The 60-30-10 rule is a good rough guideline here, without having to plan every minute.
Here's how to get started
- Increase gradually: Start with 15-30 minutes of standing per day. Gradually increase the time so your body gets used to it.
- Keep moving: Shift your weight from one leg to the other. Lift your heels or circle your shoulders – small movements help.
- Use reminders: Set a timer or download an app. This way you won't forget to change your posture.
- Listen to your body: If something hurts or feels uncomfortable, change your position. Your body is telling you what it needs.
Frequently Asked Questions
Is it possible to stand all day?
No, that's actually harmful. Standing for long periods puts strain on the veins and joints. The only healthy thing is to regularly alternate between sitting, standing, and moving around.
Does an anti-fatigue mat really help?
Yes, absolutely. A mat like that cushions the hard floor. This significantly relieves pressure on the feet, joints, and spine, making standing much more comfortable.
Conclusion
Working while standing is a good way to counteract the damage caused by prolonged sitting. However, it's not a miracle cure, but rather part of a larger plan: dynamic working.
Consciously switching between sitting, standing, and moving around is great for your health. You'll also be able to concentrate better and feel more comfortable overall. A height-adjustable desk is the best investment to easily integrate this flexibility into your daily routine.
Get up – for a healthier and more productive day!
