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8 Best Ways to Fight Fatigue When Standing at Work with Desk

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Standing has become very popular as a way to be more productive and healthy as you work. Here are 8 best ways to fight the urge to sit back down when you stand at work, plus best practices for how often to stand, sit, and move throughout your day.

Full blog post: http://ergonomictrends.com/ways-beat-fatigue-standing-at-work/

Published in: Health & Medicine
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8 Best Ways to Fight Fatigue When Standing at Work with Desk

  1. 1. 8 Ways to Beat Fatigue When Standing at Work
  2. 2. A study by the Annals of Internal Medicine has shown a direct relationship between early mortality and sitting for too long, regardless of how much exercise you do afterwards
  3. 3. NOW THAT’S SCARY
  4. 4. Standing has become very popular as a way to be more productive
  5. 5. Here are 8 best ways to fight the urge to sit back down when you stand at work
  6. 6. 1 MAINTAIN THE PROPER POSTURE
  7. 7. Standing properly and maintaining good posture is key to remaining energized and getting the right benefits from standing
  8. 8. According to the Harvard Medical School and other experts,, a good standing posture entails the following Chin parallel to the floor Spine should be neutral and straight Shoulders should be even Body weight evenly distributed between two feet Abdominal muscles should be braced Hips should be even
  9. 9. Good posture enables the correct alignment and proper function of muscles and joints The American Chiropractic Association
  10. 10. Proper Lifting Posture For those who lift and carry objects at work, balancing the weights among the left and right arms can prevent scoliosis
  11. 11. 2 WEAR THE RIGHT SHOES
  12. 12. Footwear with proper arch and sole support goes a long way in helping you stand longer when working at your standing desk
  13. 13. Good pair of shoes should maintain the arch of the feet and support the soles
  14. 14. Each person should just wear shoes that he or she considers comfortable University of Calgary biomechanics professor Dr. Benno Nigg
  15. 15. Professional clogs Comfortable sneakers Types of recommended shoes include Running shoes with excellent cushioning
  16. 16. New Balance sneakersDansko clogs Ascis Gel shoes The type of shoe worn depends on workplace dress codes
  17. 17. Using shoe inserts and compression hosiery to counter the adverse effects of standing for long time periods The National Institute For Occupational Safety
  18. 18. 3 ALTERNATE BETWEEN SITTING, STANDING, AND WALKING
  19. 19. Standing shouldn’t be your only position when you work. In fact, standing for too long has its share of adverse effects on your health
  20. 20. In moderate doses, standing Engages your thigh muscles Burns calories Promote better vascular health
  21. 21. Prolonged standing at work leads to lower back and leg pain, cardiovascular problems, and numerous issues for pregnant women National Institute For Occupational Safety
  22. 22. WHAT’S THE SOLUTION? Alternate between sitting, standing, and walking throughout the day
  23. 23. Cornell University’s research Sit for 20 minutes Stand for 8 minutes Move for 2 minutes
  24. 24. 4 VARY THE WAY YOU STAND
  25. 25. Varying the way you stand from time to time helps engage different parts of your leg and core muscles
  26. 26. The CCOHS and CIOSH suggest the following 2 ways to vary the way you stand Use a floor mat Use a foot stoolA floor or anti fatigue standing mat with its rubberized texture and mixed terrain help engage different part of your leg muscles as you stand A foot rest or stool helps shift your weight between your legs as you stand, resting your legs periodically without sitting back down and breaking your routine
  27. 27. Use a floor mat Use a foot stool The Terra Standing Desk Mat for example Safco Adjustable Footrest for example
  28. 28. 5 STRETCH FROM TIME TO TIME
  29. 29. Occasional stretches is essential to alleviate the weight on the spine from maintaining the same posture, giving back and leg muscles a much-needed break
  30. 30. Stretching and moving around enables healthy blood circulation, as standing in the same position results in preferential blood flow to the lower limbs due to gravity
  31. 31. Stretches for the shoulders, upper arms, head and neck, lower back, and thighs The Mayo Clinic
  32. 32. Hip flexor, lateral trunk, and scapula retraction stretches Physiotherapist Dr. Carmen Roberts
  33. 33. 6 PRACTICE CORE AND FOUNDATION EXERCISES
  34. 34. Exercises that strengthen the core — the abdominal and lower back muscles that stabilise the spine and pelvis — can improve posture, especially when standing
  35. 35. Single leg extensions, planks, and Pilates-based exercises targeting the abdominal and lower back muscles Core exercises recommended by WebMD
  36. 36. Foundation exercises have also gained popularity as a way to strengthen your core and give you more stamina when you stand https://youtu.be/ApUNzIkY8SU https://youtu.be/vOgxWp0WyiI
  37. 37. 7 GET A SIT STAND CHAIR
  38. 38. Sit-stand chairs as their name suggests enable you to switch between sitting and standing positions on a whim
  39. 39. Sit Stand Chairs usually consist of a sturdy base at the bottom, and a stool at the top that is height adjustable Good blood circulation Read: Best Sit Stand Chairs
  40. 40. 8 GET AN ADJUSTABLE STANDING DESK
  41. 41. An adjustable standing desk allows you to switch between sitting and standing modes so your posture can easily be changed Read: Best Desk Risers Compared
  42. 42. Users reported a decrease in fatigue and lower back stress when switching between seated to standing postures every 30 minutes Australian researchers surveyed a few office workers
  43. 43. Mayo Clinic offers a guide to setting up an ergonomic standing workstation
  44. 44. GOOD DESK RISER IS A INEXPENSIVE ALTERNATIVE TO CONSIDER
  45. 45. IT’S NOT JUST ABOUT STANDING
  46. 46. The general consensus is that standing is beneficial for your health The overall conclusion from all of the major studies is that adding variety to your work posture throughout the day is key to better health
  47. 47. MORE INFORMATION 8 Best Ways to Fight Fatigue When Standing At Work

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