posture

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My standing desk is one of my favorite things.

I’m pretty much in love with it, to be honest. I’m at my standing desk the majority of the day, and right here, in this little corner of my living room, is where I make this blog happen. So that makes it extra special for me.

Granted, I’m not exactly in love with the specific design of the desk I have – it’s definitely more utilitarian than chic. I got it brand-new off Craigslist back in 2014 for super cheap, but I’m thinking it’s due for a makeover. I want to paint it all black so it actually matches our home’s aesthetic (hint, hint, Matt – haha).

But it’s hard to hate on my standing desk because it has helped me completely transform my posture, and, in turn, helped me recover from a horrible neck injury. So I really do love it.

I have the worst posture when sitting.

Picture me just curled over the keyboard of my desk, cranking my neck up, feet up on the chair seat, while I’m sliding down and twisting to the side and leaning to the left. This is definitely an obscure reference, but I used to sit like L from the Death Note graphic novels. Except worse? (Yes I’m a closet nerd.)

But who actually sits in a chair at their desk with perfect posture? And even if you do…

Sitting is really bad for your body’s health.

Prolonged periods of inactivity (i.e. sitting for a long time without moving much) increases your risk of getting cancer, heart disease, and type 2 diabetes according to a study published by the Annals of Internal Medicine. It’s also “a risk factor for all-cause mortality,” according to a study from the Sydney School of Public Health, which means sitting just generally brings death closer to knocking on your door. And this is independent of any additional physical activity you might do the rest of your day. That means you can’t undo the harm by working out more later (but you should obviously still work out).

All this information gained a lot of media attention around the same time I developed a chronic neck injury. Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk, even declared that “sitting is the new smoking.”

Now, that’s maybe a bit extreme. It’s a powerful image – doesn’t that just terrify you? – but they’re not really the same thing. You should never smoke. Even one cigarette can do a lot of harm. But you’re not going to die because you have to take a super long flight or, you know, go to school or work. Sitting is an unavoidable part of our lives in many respects, and while it’s not great for you, it’s just about finding balance. The media loves to make stories extreme. So don’t freak out.

In my opinion, the worst part about sitting is how horrible your posture becomes.

If you can’t avoid sitting, at least make your mom happy and try to sit up straight. All of the rounding forward I did during my 10+ hour long days chained to a desk when I worked in TV destroyed neck. My muscles were completely seized up and I could barely turn my head.

We’re all kind of set up for failure in the sitting department. We’re forced to sit through school, then at home for homework, then at desks for work. You can’t adjust most desks’ height, so they’re rarely at the correct angle for your arms. Plus, it takes a lot of core and back strength to sit up well, which can get exhausting.

I tried getting a large exercise ball to use as a chair instead, and I found that it did force me to have better posture. But I didn’t feel super comfortable, and I was still sitting. As I became obsessed with trying to heal the unbearable pain and immobility in my neck, I made it my mission to live as healthfully as possible.

So when I left the TV industry and moved to San Diego, I sold my desk from college and got this standing desk. And now I’ll never go back.

I truly believe everyone should be using a standing desk. Why?

The benefits to using a standing desk:

• Improves posture
• Strengthens supporting core muscles
• Reduces risk of cancer
• Reduces risk of obesity
• Helps avoid shoulder and back pain
• Helps blood sugar levels return to normal faster when standing after a meal

» via Harvard Medical School «

One thing to note: standing doesn’t necessarily burn significantly more calories than sitting. That should never be your reason to do anything, really, but just don’t expect your standing desk to be a weight-loss tool. I’ve got plenty of workouts for you if that’s what you’re looking for.

I’ve been able to dramatically improve my posture by standing instead of sitting when I’m at my computer, which in turn has helped support my neck recovery. Plus I feel more energetic and more engaged as I work!

How to transition to using a standing desk:

1 » Buy a standing desk or convert your old one

The easiest option is to just elevate your own desk by putting it on top of some stacks of old books, or maybe use these risers if you’d like it to look a bit nicer.

Another awesome option is to get a desk converter for your computer to put on top of your desk. This gives you the option of sitting or standing.

Your final option is obviously to buy a standing desk. This is the best affordable one I could find for you guys. If money isn’t as big of an issue and you’re looking for a sleeker option and a desk that adjusts from sitting to standing with just the press a button – then the Evodesk is what I’d buy. Or, do like I did and keep an eye on Craigslist and Facebook Marketplace for a deal!

2 » Use an anti-fatigue mat

Standing can be hard on your joints, so you want to give your feet some cushion when you’re at your desk. I love this anti-fatigue mat! Using a mat helps eliminate pressure that can lead to joint and muscle fatigue caused by standing for long periods of time. I actually prefer to double up and stand on two mats for even more cushion.

3 » Adjust the height correctly for your keyboard and mouse

This is key. Positioning the height of the desk so your keyboard and mouse are correct will help prevent you from rounding forward in the shoulders and upper back. When you rest your hands on your keyboard, your elbows should be bent to just slightly more than 90 degrees. This does make it difficult to share a desk, however, so you get to set it up as a special space just for you.

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4 » Make sure your computer is at eye level

I prefer desks that have an additional level for your computer for this reason. Your computer should be elevated and not resting on the same level as your keyboard and mouse. If your desk doesn’t come with a shelf, I recommend getting a monitor stand. You want your eyes to be level with the top 1/3 of the screen when your head is in neutral alignment. The screen should also be 18-24″ away from your eyes. This will help you keep good posture and not jut your head forward, and will prevent you from straining your neck and eyes.

Also! If you have a laptop, please buy yourself a separate keyboard, either wireless or not, so that you can elevate your laptop to the right height while keeping your arms in the correct position to type.

5 » Maintain good posture

This makes all the difference and will ensure you actually reap the benefits of your newfound standing ways. Stand with your absolute best posture, like you would in Tadasana if you practice yoga. Separate your feet so they’re hips’ distance and parallel. Your ears should be directly in line with your shoulders, shoulders in line with your hips, hips in line with your knees, knees in line with your ankles. Keep a soft bend in your knees and press through all four corners of your feet. Stand so that your spine is straight and in neutral, core slightly engaged. Arms are relaxed at your sides. Keep your gaze straight ahead so your head and neck are in neutral, shoulders relaxed. Breathe deeply and try not to lean your weight to one side.

6 » Start slowly

Begin by standing at your desk for only 20 min a day, then gradually increase the amount of time. Only stand for as long as feels comfortable. Your body will need time to adjust to working and holding itself differently from sitting to standing, so be patient. Eventually you’ll likely be able to stand and work at your desk for as long as you want without feeling fatigued!

7 » Take frequent breaks

Try to move around at least once every 30 minutes. I use this time cube to remind me when I need to take a break. I usually go refill my water or snuggle my corgi, because he’s almost always by my side. Just move around a little or sit down for a while if you need to rest.

8 » Take care of your feet

It’s obviously challenging on your body to be standing for long stretches of time, and your feet absorb most of the pressure. So give them some rehab when you’re done for your day. I also recommend elevating them above your heart if possible to help reduce any swelling or tension they might feel. Legs Up The Wall pose from yoga is an awesome way to unwind.

How much do you sit in a day? Have you ever tried a standing desk? Share your thoughts with me in the Comments below!

xo,

Amy

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