Dowiedz się jak skutecznie pracować na stojąco.

Learn how to work effectively while standing.

How to learn to work standing in 30 days.

A saying has become very popular in the virtual world
“Sitting is the new smoking.”

Is this true or false?

A wide range of research in America in this direction has shown that long periods of sitting during the day are responsible for the insidious creation of silent killers.
ruining human organisms.

Ultimately leading to death. The most dangerous of them are: heart disease, diabetes, obesity and even several types of cancer.

The more we sit the worse it is. The longer the duration of sitting, the more negative the impact on our cardiovascular health . ” – Dr. Suzanne Steinbaum

People who leave the working environment standing will lose weight very quickly, will be more productive, will infect others with a great mood and will reduce back pain.

To enable you to quickly, pleasantly and easily transform your work mode from static to dynamic (from sitting to standing), I present several suggestions proven by Americans:

Do not rush.

If you haven't read Don Fois' article from the New Yorker Magazine about his 30-day challenge - an experiment during which he stood for days (even in restaurants, cinemas and theaters), read it, because it's worth it. He writes that he had terrible leg cramps, but stretching exercises helped him a lot. He also lost 2.5 kg and had the most productive month of his career.

Work with a group of people.

If positive competition arises among employees, entitled "who works standing for the most hours" will be motivated to be the most persistent.

Keep the right figure.

  • chest pushed forward
  • arms pulled back
  • chin up and head not tilted forward, your ears should be above your shoulders

Position at the computer.

  • the monitor should be at eye level, regardless of whether you are sitting or standing.
  • the distance of the eyes from the monitor should be as much as its diagonal (1 inch = 2.54 cm)
  • the keyboard should be at the level of your hips and your elbows next to your body
  • in the case of a laptop, when the correct position is impossible to achieve, consider purchasing an external keyboard and mouse
Correct standing posture

30-day challenge

There are two paths to this challenge.
The first option is a recommended proposition for ambitious, but also physically fit people.
The second option can precede the first if you don't feel up to working fully standing.

Whichever path you choose, the most important rule is that you need to move (change position, stretch, jump, dance every 20 minutes. Experts say that the human body is designed to move, not sit. So when you use desks standing, you move all day.

Option one: use a standing desk or a standing and sitting desk.

Option one is best for people who have adjustable standing desks because they can easily change their position from sitting to standing.

Before you start working standing, get very comfortable shoes. High heels can reduce the time spent working in a standing position and even ruin your standing work plan. A suitable mat on the floor is also important to eliminate fatigue, pain and muscle spasms.

Week 1 . Don't sit at your desk for more than 20 minutes. Use the notification on your phone or the light on the control panel to remind you to change your position.
Green - correct position
Orange - change position

How long should you stand? As long as you feel comfortable. But remember, this challenge is a marathon, not a sprint. You just need to start with a few minutes.

Week 2 . Increase the time you work in a standing position by 10 minutes. Start pushing yourself harder and add more movement when you stand, for example:

  • toe raises
  • squats, also on one leg
  • yoga positions
  • dance steps
  • muscle stretching

Stretching and strength exercises that you can use while working at a desk are at the end of the page.

Week 3. Switching from sitting to standing should become routine for you. Start by doing activities that don't require a lot of concentration, such as talking on the phone. They will adapt you to work standing, so that over time you can perform more and more difficult tasks.

Week 4. By this point you should be in the habit of changing positions every 20 minutes and standing at least half the day at work. Also at home, try to do more standing and moving activities.

Sit at your desk, but do one of the following physical activities every 20 minutes:

  • stretch
  • walk
  • do exercises

You won't have to wait long for the effects of active cutscenes while working. Your well-being, physical condition, productivity and creativity will improve.

Plan to introduce a standing position
Deskwise Plan

Think that standing while working will allow you to do even more.

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