You've likely heard people talking about the benefits of standing while working—promising improved posture, better focus, and even a longer life. But are standing desks actually better for you and your health? The short answer is that it can be. However, its effectiveness depends on how you use it. In this guide, we’ll share the potential benefits of using a standing desk and the common mistakes that mean one might not be better for you, including our top tips on how you can maximise its advantages over its drawbacks.
The Benefits of a Standing Desk
1. Reduces Risk of “Sitting Diseases”
Sitting disease is the term used to link the 34 chronic conditions that are commonly associated with sitting for long periods, including obesity, heart disease, Type 2 diabetes and cancer. In response, standing desks aim to reduce the amount of time you spend sitting down. And studies show that standing up more often can lower your risk of many of these conditions.
A study published in the Scandinavian Journal of Work, Environment and Health estimated that introducing sit-stand desks could save 7,492 ‘health-adjusted life years’ – a measurement of the health of a population – by preventing conditions caused by obesity, including type 2 diabetes and heart disease. Another study involving 23 office workers found that alternating between standing and sitting every 30 minutes throughout the workday reduced blood sugar spikes by 11.1% on average.
2. Improves Posture & Reduces Back Pain
When you sit for long periods, especially without proper ergonomic support, you’re more likely to slouch, round your shoulders and crane your neck forward. This is poor posture and can lead to chronic back pain.
A standing desk, on the other hand, can help you maintain a neutral spine alignment - your vertebrae should appear totally vertical when looking at your body from both the front and the back - which can prevent back pain.
In addition, you’re more likely to shift positions while standing, which helps prevent static posture and resulting stiffness and muscle damage. In a 2011 trial, participants who used standing workstations reduced time spent sitting down by 225%, and experienced a 54% reduction in upper back and neck pain as a result. In a 2018 trial, patients who used a sit-stand desk to improve sedentary behaviour experienced a 50% decrease in low back pain compared to a control group that didn’t.
3. Boosts Energy Levels and Increases Focus
Have you ever felt sluggish and unfocused after sitting at your desk for hours? Standing encourages better circulation and increased blood flow, which can enhance cognitive function, improve focus, and lead to higher energy levels.
Research published in the British Medical Journal (BMJ) (2018) found that NHS staff who swapped their regular desks for sit-stand workstation reported better engagement with their work, as well as a positive impact on their job performance, occupational fatigue, sickness presenteeism, and overall quality of life. Another study has shown that just 10 minutes of movement is all it takes to increase mental focus within a workplace, with 37% of employees reporting high levels of energy in the middle of the day when incorporating small and frequent movements.
Better yet, for individuals with ADHD who are more prone to struggling with focus, a standing desk can help stimulate the body to produce more dopamine through movement, which can help to relieve symptoms.
The Potential Drawbacks of a Standing Desk
For all the benefits of standing desks, there are also some drawbacks to consider. Using a standing desk without proper support or standing for too long can lead to new health issues—which is where the “unhealthy” side of a standing desk can come in.
1. Standing Too Much
While sitting all day can lead to health problems, standing all day isn’t necessarily better. In fact, prolonged standing can cause health issues of its own.
- Varicose Veins: Standing for long periods can cause blood to pool in your legs, leading to varicose veins or more serious issues, like deep vein thrombosis (DVT).
- Sore Feet: Standing for hours on end can cause foot discomfort, especially if you're not wearing supportive shoes or standing on a supportive surface.
- Joint Problems: Standing for too long can lead to swelling and pain in your knees, hips, and lower back.
- Fatigue: Extended periods of standing can tire your muscles, leading to fatigue and discomfort.
To avoid these issues, experts recommend that you alternate between sitting and standing throughout the day, rather than committing to one or the other.
2. Poor Ergonomics
A standing desk won’t help you if you're not using it right. In fact, improper use can lead to poor posture, back pain, and strain on your joints. Just as with sitting, standing at a desk requires good ergonomics.
- Screen Height: Your monitor should be at eye level, with the top of the screen at or just below your gaze. In an ideal world, your monitor is directly in front of you and be an arm’s length away from your face.
- Keyboard Position: Your keyboard should be at elbow height, so that your arms can bend at about a 90-degree angle when typing.
- Mouse Position: Make sure your mouse is at the same level as your keyboard and within easy reach of your arm (you shouldn't be overextending or twisting to reach it).
- Footwear: If you’re going to stand for any length of time, it's important to wear comfortable, supportive shoes. Standing on a hard surface can cause discomfort, so consider investing in an anti-fatigue standing mat to cushion your feet.
How to Get the Most from Your Standing Desk
1. Alternate Between Sitting and Standing
The key to using a standing desk effectively is balance. There is no one right answer as to how long you should spend standing at your desk, but in general, start by incorporating short standing intervals into your routine, aiming for 15 to 30 minutes per hour, and then increase this as your tolerance and endurance improves.
Most modern standing desks, like our Friska Stockholm or Malmö models, are adjustable at the tough of the button, allowing you to switch between sitting and standing positions in seconds.
2. Maintain Proper Posture
Whether you're sitting down or standing up, posture matters. When standing at your desk, make sure to hold your head up straight and tuck in your chin. Let your shoulders roll back, straighten your knees and tuck your belly in without letting your hips stick out. Keep your head, neck, and spine aligned, avoid locking your knees, and shift your weight between your feet on a regular basis.
A sit-stand stool, or anti-fatigue standing mat can also make a big difference in comfort, providing support and reducing strain on your legs and lower back when standing up.
3. Incorporate Regular Movement
Standing desks are most effective when used as part of an active lifestyle. As well as incorporating micro movements when using your desk, such as shifting from one foot to the other, you should take regular breaks to walk, stretch your legs, or do a few light exercises.
Small movements throughout the day can help improve circulation and reduce the risk of muscle stiffness or discomfort.
A balance board is an excellent tool for facilitating dynamic standing - constant micro-movements when standing up, which helps to maintain a dynamic and healthier posture. In one test, consumers reported that the Gymba balance board led to less muscle pain and tension, less fatigue, better posture, more elastic ankles, calves and buttocks, and increased blood circulation.
4. Pair with Ergonomic Accessories
Standing desks are a great start, but adding the right accessories can take your setup to the next level. Anti-fatigue mats, monitor arms, laptop stands and an ergonomic desk chair can all help promote better posture and increase comfort.
The Verdict & Your Next Steps
Is a standing desk really healthier for you? In many cases, yes—but only if used as part of a balanced routine. Standing all day won’t solve all of the problems associated with prolonged sitting, and might even cause new problems if you don’t pay attention to your ergonomics. The key to reaping the benefits? Alternate between sitting and standing, maintain good posture and incorporate regular movement and stretches into your routine.
At Friska, we’re committed to helping you create a workspace that supports your health. Check out our full collection of ergonomic standing desks and accessories. Our desks come with a price guarantee, next-day delivery, a 10-year warranty period and call-out support.
We offer same day despatch on a 24-hour service to mainland UK (excluding Highlands) for all orders received by 2pm. Need additional help? Get in contact with our expert team via form, phone or our live chat feature with any queries - they'll be happy to help.
Do you need help choosing the right desk? Check out our guide on How to Choose the Perfect Standing Desk for You. Or, if you’re planning to use your desk for gaming, What to Look for in a Gaming Desk.