Switching to a sit-stand desk is a wise investment that enhances health, comfort, and productivity. Enjoying its maximum benefits requires thoughtful planning and proper implementation, though. You don’t want to jump in too fast and wonder why you’re still dealing with back pain and sore feet, right?
So, how can you use a sit-and-stand desk in Melbourne without feeling like you’ve run a marathon on your first day? Heed these tips for a healthier and happier workday. But let’s start with the ‘why’ to put everything into perspective.
Why Change?
Office workers spend a third of their day in the workplace. More if you count the hours for commuting back and forth in the car or on the train. A huge chunk of these moments is spent sitting, and while ergonomic products feel comfortable, the impact of prolonged sitting is, quite frankly, alarming.
Some researchers warn that sitting is the new smoking. Poor circulation, neck pain, and increased risks of musculoskeletal conditions, type 2 diabetes, and cardiovascular disease are on the laundry list of health problems associated with it.
On the flip side, the health benefits of sit-stand desks are undeniable. Inserting short movements in your busy day eliminates discomfort. It also improves blood flow to your brain and enhances concentration. Investing in a sit-stand desk Melbourne employees love to use helps you switch sitting and standing positions naturally and may help make you feel more productive.
Pro Tip #1: Rethink the ‘All-or-Nothing’ Mentality
You won’t hit the gym for a five-hour workout on your first day, would you? You must ease into a new fitness routine slowly to get it right. Switching to height-adjustable workstations doesn’t require you to be on your feet for eight hours straight. That’s a fast track to fatigue, not productivity.
Begin by standing for 20 minutes every hour. Set a timer for your sit-stand schedule and stand up when it goes off. Do this for a few days and then gradually increase your standing time.
You can also use the perch method. While standing, use a leaning stool or a sit-stand chair to tilt your hips slightly forward and create a neutral spine position. Doing so takes some weight off your feet while engaging your core. That’s hitting two birds with one stone.
Listening to your body is the best way to start this shift. Sit down if you feel any discomfort or pain because your body’s telling you that it needs more time to adjust. Don’t try to push through it.
Pro Tip #2: Get the Right Gear (Without Blowing the Budget)
Melbourne is known for its walkable streets and coffee culture, but that doesn’t mean your feet should be ready to stand on a hard floor. Prepare to have an ergonomic workspace with these essential pieces:
Desk: You can choose between electric and manual models. Electric adjustable desks have motorised controls, while manual adjustable desks rely on mechanisms to lift or lower your working surface. They’re available at all price points, and some vendors offer trial periods so you can test them before buying.
If you’re on a tight budget, start with desk risers or sit-stand desk converters that you can put on top of your traditional desk.
Mat: An anti-fatigue standing mat softens the load on your feet and reduces pressure on your joints. It encourages micro movements to improve circulation.
Footwear: Ditch the slippers and switch to supportive shoes like sneakers or walking shoes instead.
Monitor and desk accessories: Screens should be at eye level to reduce neck pain. Some adjustable standing desks have monitor arms to prevent users from craning their necks up or down.
A complete office desk feels good to use, but it’s only one of the many tools you can use to make this transition less challenging. Ergonomic work space and home office setups can also benefit from a balance board, footstool, or a yoga block to further help with proper weight distribution.
Pro Tip #3: Adopt a Better Posture
How you stand while working is just as important, as poor posture can affect several of your body’s functions. Research has shown that it can cause multiple aches and pains and lead to certain health problems.
Besides placing your monitor at eye level, adjust your keyboard and mouse accordingly. Ensure that your elbows are at a comfortable 90-degree angle while typing. Don’t hunch and keep your shoulders relaxed and slightly pulled back.
You’re not supposed to stand there like a statue. Shift your weight occasionally from one foot to the other. Spice it up by taking a step back or forward occasionally.
Want to engage your core while sitting? There are office chair exercises like crunches and oblique squeezes that you can perform without disrupting your colleagues.
Pro Tip#4: Incorporate Movements Within the Day
Your height-adjustable desks shouldn’t limit your movements to sitting and standing only. Spending hours doing either won’t do you good. To promote health and well-being, your goal is to incorporate more movements and not stand still for longer.
Try the 20-8-2 rule. For every hour of work, sit for 20 minutes, stand for eight, and move around for two. Additionally, you can step away from your desks every hour or so. Stretch your arms, grab workplace supplies or rearrange your desk organisers and filing cabinets.
Clearly identify sitting and standing tasks. Activities that require deeper focus, like reading and writing, can benefit from sitting. Don’t feel guilty about it, but make sure to take micro breaks in between. Use technology channels like apps and fitness trackers to remind you to move.
Use standing time for tasks that require more energy and movement, like replying to emails or keeping your office clean. Otherwise, place your water bottle deliberately a few steps away from your manual or electric standing desks. Walk around the office when talking to someone on your mobile phone.
No matter how advanced your ergonomic chairs and office tables might be, it amounts to nothing if you can’t build and sustain your wins around it. Your routine should support the kind of office environment you want.
Quick Overhauls Won’t Cut It
Making the switch to a standing desk shouldn’t be daunting. If you’ve yet to discover the advantages of sit-stand desks Melbourne companies are offering, study your workflow and recalibrate your activities.
It’s completely normal to feel unsure at first, but within a few weeks of sticking to these guidelines, you’ll find that standing while performing admin tasks becomes as natural as sipping your early morning coffee.
