If you use a standing workstation, you've already taken a step toward better health. Extended periods of sitting have been related to health issues such as obesity and metabolic syndrome, a group of disorders characterized by high blood pressure, high blood sugar, extra body flab around the waist, and high cholesterol levels. But have you thought about the necessary ergonomic standing workstation, such as the ideal standing desk height and where to put your desktop?
Generally, the best height for a standing desk should be at elbow level. This implies measuring the height from the floor to the bottom of your elbow while your elbows are at a 90-degree angle from the floor. This is the level at which the desk should be made.
For people who are 5'11", the average standing desk height is 44 inches, however, keep in mind that this is just a guideline and that you should examine your body proportions before deciding on an elevation. Of course, if you choose to, you can always get an adjustable standing desk. A standing desk height chart is a simple technique to get the right height for standing while keeping your current desk. Let’s answer the question of how tall is a standing desk below!
To to get the ideal desk height according to your height, follow these steps:
- Stand up tall with your head parallel to the ceiling and shoulders pulled back
- Bend your elbow to 90 degrees while keeping your arms by your sides.
- Raise the desk to the point where your fingers lightly meet the keyboard keys.
- Adjust the monitors' heights so that you see over the upper third of the screen.
Why Should You Adjust Your Standing Desk?
Your standing desk ergonomic height should be adjusted so that the resting position for your arms, wrists, and hands when you're standing is in a hanging position. So, while the 90-degree ergonomic setup described here for sitting with armrests isn't ideal.
You need to consider your head, neck, leg arms, and wrists when setting your stand-up desk height. It is acceptable to put your workstation slightly lower than your elbows' 90-degree angle, but do not set it further than your elbows' 90-degree height; this is considerably more harmful to your wrists, elbows, and shoulders.
Your standing desk ergonomic height may be affected by the height of your shoes. Someone may, for instance, have heels on one day and sneakers on the next. This requires the desk to be at two distinct levels. If you frequently change your height, an electric standing desk with "height recall buttons" on the remote is definitely worth the investment.
Because you spend a significant amount of time staring at the highest region of a monitor, your eye level should be at the edge of the window. Placing your monitor stand on a small pile of scrap paper is an easy way to accomplish your ergonomic monitor height.
The procedures are the same for most standing desks. You can use the standing desk height chart to acquire estimated dimensions for the elevation of your chair, keyboard, and display whether you prefer sitting or standing.
Taking Care of Your Neck and Back
The elevation of the computer screen and the space amid your eyes and your monitor is significant when utilizing a standing desk. The displays should be set at a position where eye level is in the upper third to quarter of the screen.
The proper standing desk height decreases straining your eyes and eliminates the need to compensate by moving your head around. Over time, this change in your head has significant detrimental consequences for your neck. It is preferable to be lower than to be higher.
It's also crucial to consider the focus distance. The displays should be set at a distance of about 24 inches from you. This reduces eye strain caused by monitors that are too close together and makes it easier to correct for monitor position that is to some extent very high or very low.
If you need to change your ergonomic monitor elevation when you go from sitting to standing or walking, you should evaluate your back posture in all these situations. This usually means you're hunching in one of them but not in the others. You should get that taken care of.
Taking Care of Your Legs
When it comes to taking care of your body, whether standing, walking, or riding, the stand up desk height is just a single factor to consider.
Use a pad beneath your feet to protect your lower body muscles. You may question how you ever got by without one once you've used one. "Kitchen Mats" and "Standing Mats" are two types of standing desk mats, though the terms are sometimes interchanged. You can determine which mat you want by whether you walk barefoot or not. If you prefer being barefoot around the house, you need a Kitchen Mat. If you prefer wearing solid shoes, then you need a Standing Mat. The difference lies in the thickness of the mat and the type of foam utilized in the two. Standing mats are slimmer to accommodate for the assistance that your shoes currently provide. Kitchen mats tend to be thicker and gentler, and because of their thickness, they might be manufactured of a second-rate foam.
Depending on the thickness of your standing mat, it may affect the standing desk height of your workstation.
How to Choose the Correct Chair?
If you're seeking a suitable chair to use when you're experiencing lower-limb ache, the following suggestions regarding which type of chair to use can be useful. Besides having a proper standing desk height, a chair is also important to get a good posture at work. GRID has a selection of ergonomic desk chairs and stools intended for sitting at a SmartDesk.
- In order to find the perfect office chair height, make sure the chair is height-adjustable and high enough for your elbows to sit properly on the shoulder supports and your arms to stretch across to the keyboard keys.
- The chair should be able to tilt both frontward and backward, providing for optimum flexibility.
- To maintain appropriate back alignment, the chair should be equipped with extra padding.
- A backrest that may be adjusted should be included.
Move the chair forward gently so that your back is fully supported, and you are adjacent to the desk. The chair's backrest should be high enough to give lumbar support. When sitting, there should be a slight gap between the rear of your knees and the chair's border.
Working on the computer for long periods might cause wrist pain. As a result, either sitting or standing, it's critical to optimize wrist posture. Failure to account for this change has been linked to increased wrist pain and discomfort in people who regularly switch between sitting and standing
When standing, maintain your keyboard and mouse around the same elevation and your wrists flat when typing to safeguard your wrists. If your keyboard tray has a tilt function, try tilting it back 10 degrees. This puts your wrists in a linear direction, which is more pleasant and beneficial to your wrist health.
If you still get aching wrists from time to time, invest in an adaptable keyboard tray and gel mouse pads for maximum comfort.
Use Arm Supports
A soft cushioning or surface area that links to your workstation is known as arm support. It's made to relieve pressure on the wrist, which controls the mouse.
This is a well-studied topic, with multiple studies indicating that arm supports can considerably minimize the incidence of neck and shoulder issues. If you have frequent issues, particularly on the side of your dominant hand, these are worthwhile to explore.
Remember to Take Breaks
Even if standing at your minimalist desk is preferable to sitting, you should still get up and get moving, clear your thoughts, and relax your eyes on a frequent basis. Most users can remember to take small breaks on their own, while others may require an electronic reminder.
Installing reminder software on your computer or downloading a rest notification app on your phone are also excellent options. According to one investigation, contact center staff noticed less upper limb and back stiffness after just two weeks of utilizing a reminder application.
Introducing a light to your workstation isn't simply for aesthetic purposes. Scientists predict a LED desk lamp is vital for reading physical copy papers because it helps avoid reflections and CVS, which promotes eyestrain, tiredness, dry eyes, light sensitivity, blurred vision, headaches, as well as other ailments in up to 90% of office workers.
In reality, the quantity of light contrast needed grows considerably as we age. The idea is to go for a desk lamp with a swing arm that you can move rather than a table lamp that emits artificial lighting.
What is The Proper Height for Standing Desks?
So, what is the ideal height for a standing desk? This measurement is determined by the height of the person who is using the desk, thus there is no one-size-fits-all solution. You may want to double-check this measurement because even a few inches inaccurate can cause you to hunch or hurt your neck or wrists. It's also vital to alter the height of your workstation daily, as certain shoes, such as high heels or anti-fatigue mats, can make you appear taller.
Start with your arms at your sides and your feet slightly parted, with your weight evenly divided between your legs, whether you're standing or sitting. Because everyone is unique, a customized approach to standing desk height is more accurate.
If you follow the standing desk tips below, your desk can be set up in no time!
How to Get the Proper Stance?
Pros of a Standing Desk
- Stand-up desks have been shown to improve efficiency and cognitive performance in studies.
- When you get up instead of sitting, your body uses more energy.
- It helps the body stretch out, increase blood flow, and engage the core, glutes, and leg muscles, which relieves pain connected with sitting the whole day.
- Participants reported feeling more energized and aware.
- Sitting for extended periods of time is detrimental to one's well being.
- If you do not have enough room space, but you want to buy a standing desk, the minimalist desk is available for purchase.
Cons of a Standing Desk
- Standing for long durations is also harmful to your health. It can cause joint and muscle discomfort, as well as inflammation and exhaustion.
- If you don't pay close attention to correct ergonomics, standing, like sitting, can worsen poor posture.
- According to several studies, standing desks do not affect one’s efficiency.
- Long-term studies on the influence of sit-stand workstations in the workforce are lacking.
Besides proper standing desk height, stand with your feet about a foot apart and your arms straight at your sides to get the appropriate posture for a long day of work. Your head should be in line with your spine, and your eyes should be directly forward, horizontal to the floor. Your shoulders should be pushed back and down, and your chest should be front but not puffy. The optimum stance is when both legs are equally balanced. You also shouldn't lean to one side or place more force on one hip than the other. To avoid knee stress, you should maintain a modest bend in your knees rather than locking them. Visualize a string tugging up from the bottom of your waist and out the center of your head. When you're exercising great posture, you should experience that degree of elevation and alignment all of the time.
Adding onto standing upright, it's a good idea to take a little warm-up every morning to loosen up any stiff spots in your neck and back. Gentle neck rolls and spine turns can make a significant difference in your spine's function.