Transition Plan Index
- A standing desk isn’t just a taller sitting desk. Your monitor needs to rise more than your keyboard. Ideal horizontal spacing changes. Get measurements for your ideal standing desk (and even free plans to build one) with this awesome calculator.
- Experiment with different standing surfaces. Shoes can provide padding, but on a hard surface can reduce healthy range of motion. Consider investing in an anti-fatigue mat.
- START SLOW. You’ve likely been sitting for years – don’t dive in by standing for hours at a time. Start with 15 minute increments once per hour. The best tasks for first time standing are those monotonous ones that always seem to take more time than they should.
After 2 weeks or so, you’ll likely be comfortable enough to try standing for longer periods of time. This makes standing right even more crucial. When you approach your desk, set your posture like this:
- Start with your feet shoulder width apart, toes pointed forward.
- Arch your lower back (like you’re slightly sticking your butt out).
- Keep your abdominal muscles partially contracted to support your back in a neutral position.
- Lift your shoulders up, then roll them back and down, and relax in this posture.
- Keep your head centered on your shoulders.
This process will help you set your posture for sustained healthy standing. Click “See More Detail” for some useful exercises to help repair the damage years of sitting have done to your muscles.
Standing still for long periods of time isn’t any better than sitting still. That’s why it’s important to move in a smart way. This can range from specific movement exercises (click “See More Detail” for those) to simple stuff, like dance breaks when you send an email, or a few firm calf raises while you work.
Most importantly, move early and move often. A key benefit of standing is the increased range of motion available to you. Use it!