If you’ve just gotten your standing desk, or are thinking about making the switch, you’re probably wondering how to start without shocking your system. After helping dozens of friends make the transition (and learning from our own experiences), we’ve put together this practical guide to help you succeed.

Benefits of Standing Desks

Let’s be honest, people spend way too much time sitting these days. You can see our full Standing Desk: What are the Health Benefits according to Expert Researchershere, but basically standing desks help with back pain relief, better blood sugar control, improved circulation, have mental health benefits, and help give you a productivity boost from more movement and increased blood flow.

If you work long hours and have the motivation to switch between sitting and standing throughout the day, these desks can help improve your posture (if you focus on it) and help your overall well being. People using standing desks frequently report that they have more energy and see their mood improve, which can lead to greater productivity throughout the day.

Moreover, standing desks can play a small role in reducing the risk of chronic diseases such as heart disease and diabetes. By contrast, sitting for long hours with no breaks can actually increase those risks. Standing while working helps to burn more calories compared to sitting, and it can also help lower blood sugar levels, particularly after meals. The research is so definitive that employers have looked to standing desks for office desk solutions.

What’s the Biggest Mistake People Make?

We usually hear that trying to stand all day right from the start is the biggest mistake. Trust me, I learned this the hard way, it’s better to ease into it. You’re literally using muscles so you need to train those muscles. Dr. Alan Hedge from Cornell University recommends starting with just 30 minutes of standing and gradually increasing over time.

How Long Should Your Transition Take?

Everyone’s different, but here’s a timeline that works for most people:

Week 1:

• Morning: 20 minutes standing
• Afternoon: 20 minutes standing
• Total daily goal: 40 minutes

Week 2:

• Morning: 30 minutes standing
• Afternoon: 30 minutes standing
• Total daily goal: 1 hour

Week 3:

• Morning: 45 minutes standing
• Afternoon: 45 minutes standing
• Total daily goal: 1.5 hours

Week 4 and beyond:

• Build up to 3-4 hours total per day, split into 30-45 minute sessions

Set specific times for standing, like during your morning emails or team meetings. We’ve found this makes it easier to stick to the routine and if you need to sway or shake out your legs a bit, that’s perfectly okay.

Choosing the Best Standing Desk

Selecting the best standing desk for your needs involves considering several key factors. First, think about the size of the desk and the space where it will be placed – do you have small spaces or a room big enough for an l-shaped standing desk? How tall do you need it?

It’s crucial to choose a desk with a sturdy and stable frame that can support the weight of your desk accessories, especially if you have two monitors and other office equipment vs. just a single laptop.

The height adjustment range is another important aspect. The most conventional height range is 22.6 to 48.7 inches, but you can get also find lots of taller options from 25.3 to 50.9 (just check your chair height first). Some of the best standing desks come with features like anti-collision sensors, which prevent accidents by stopping the desk’s movement if it encounters an obstacle. A keyboard tray can also enhance your comfort by allowing you to position your keyboard at the perfect height and help your posture.

Material is another consideration. Desks made from solid wood or bamboo desktops look great and are also durable and eco-friendly. Some desks come with extra accessories, or you can purchase them separately, like cable management systems or monitor arms, which can add value and improve your overall setup.

Finally, consider the price and value of the desk. While it’s tempting to go for the most budget friendly option, investing in a high-quality desk can pay off in the long run since you’re probably going to have this for a long time. Look for desks with good warranties and certifications to ensure you’re getting a reliable product. By taking these factors into account, you can find the best standing desk that meets your needs and enhances your workspace.

What Equipment Do You Need to Start with a Standing Desk?

Essential Items:

1. Anti-fatigue mat – this is very helpful
2. Comfortable shoes for cushion and arch support
3. Timer on your phone or a time block in your calendar to track when and how long to stand

Nice to Have:

• Balance boards for the more advanced user
• Monitor arms so you can get your ideal screen height and help ensure your posture is good
• Cable management system to keep everything neat and tidy

How Do You Set Up Your Height Adjustable Standing Desk Correctly?

Getting the height right for height adjustable desks is crucial. Here’s a quick checklist:

• Monitor height: ensure your monitor is at eye level, or a bit above, when you are at your standing height. This helps prevent neck strain and promotes better posture
• Desk height: adjust the desk so your elbows are at a 90-degree to aim for perfectly straight wrists when typing
• Foot positioning: try to keep your feet flat on the ground and avoid leaning to one side for too long

Standing Desk Safety and Precautions

Using a standing desk can greatly benefit your health and productivity, but it’s important to take certain safety precautions to ensure a comfortable and safe experience. Start by adjusting the desk to a height that allows you to work without straining your back or neck. Your monitor should be at eye level, and your keyboard should be positioned so that your elbows are at a 90-degree angle.

Regular breaks are essential. Even with a standing desk, it’s important to sit down and rest your feet and legs periodically. Aim to follow the 20/8/2 rule: 20 minutes sitting, 8 minutes standing, and 2 minutes moving. This helps prevent fatigue and keeps your body active throughout the day.

Maintaining good posture is crucial. Stand with your shoulders back and your weight evenly distributed on both feet. Avoid leaning on one leg or slouching, as this can lead to discomfort and potential injury over time.

Be mindful of the weight capacity of your desk. Overloading it with too much equipment can compromise its stability and lead to accidents. If your desk comes with anti-collision sensors, make sure they are activated to prevent any mishaps.

By following these safety tips, you can enjoy the numerous benefits of a standing desk while minimizing the risks. Remember, the goal is to create a healthy and productive work environment, so listen to your body and make adjustments as needed.

What About Movement?

If you want to do a little extra, these simple movements help keep you active throughout the day:

• Weight shifts side to side
• Calf raises
• Mini squats
• Hip circles

Common Problems and Solutions

Feet Pain:

• Usually caused from standing too long or standing directly on a hard floor
• Solution: get a good anti-fatigue mat and/or proper shoes

Back Discomfort:

• Caused from poor posture or the incorrect desk height
• Solution: double-check your setup and try to ensure you’re standing straight

Energy Crashes:

• Caused by standing too long without breaks
• Solution: move more often and use the four movements in the section above

When Should You Stand vs. Sit?

From our experience, certain tasks work better standing:

• Phone calls
• Quick emails
• Team meetings
• Reading documents

Better for sitting:

• Detailed writing
• Complex spreadsheets
• Precise mouse work
• Client meetings

Tips for Success

1. Start on a Monday – it’s a new week so let’s start it off right
2. Keep a standing log for the first month
3. Listen to your body
4. Move more than you stand still

What About Different Work Environments?

Home Office:

• Easier to control your environment
• You can go barefoot if you want, but have a good mat
• More flexibility with timing

Corporate Office:

• Have comfortable shoes on hand, since bare or socked feet are not usually culturally appropriate
• Consider a converter if you can’t get a full Standing office desk
• Talk to HR about ergonomic assessments and options

How Do You Stay Motivated?

Track your progress:

• Use a fitness tracker
• Keep a simple log
• Note energy levels
• Share goals with colleagues

We’ve found that joining online communities or finding an “accountability buddy” at work can really help maintain momentum.

When Will It Feel Natural?

Most people report feeling comfortable with their sit-stand routine after about a month. But here’s the interesting part – according to a 2023 workplace study, 86% of people who stick with it for six weeks say they can’t imagine going back to sitting all day.

Want to Learn More?

Check out our related articles:

• Best Standing Desk Exercises for Beginners
• How to Choose the Perfect Anti-Fatigue Mat
• Standing Desk Setup: The Complete Guide

The Bottom Line

Remember, transitioning to a standing desk is a marathon, not a sprint. Take it slow, listen to your body, and be consistent. Before you know it, you’ll be standing like a pro!

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