Why a Playbook?

Standing desks can boost comfort and focus—but only when used intentionally. The sweet spot is a mix of good posture, frequent small movements, and regular breaks. All-day standing is just as problematic as all-day sitting; aim for variety.

Quick-Start Checklist

• Alternate: 30–45 minutes sitting, 10–20 minutes standing; repeat.
• Every 30 minutes: 30–90 seconds of movement (walk, stretch, or mobility drills).
• Screen: top of screen at or slightly below eye level; arm’s length away.
• Keyboard/mouse: elbows at 90–100°, wrists straight, shoulders relaxed.
• Feet: shoulder-width, weight shifting; use a footrest to alternate legs.
• Surface: use a moderate-compression anti-fatigue mat and supportive shoes.
• Eyes: 20-20-20 rule—every 20 minutes, look 20 feet away for 20 seconds.

Set Up Your Standing Station

Desk Height

• Raise the desk so your forearms are parallel to the floor and elbows are at 90–100°.
• Shoulders should be relaxed, not hiked; wrists neutral (avoid extension).

Monitor Position

• Top of the screen at or slightly below eye level.
• Distance: roughly 50–70 cm (20–28 inches)—about an arm’s length.
• Tilt: slight upward tilt (10–20°) to reduce neck flexion.
• Dual monitors: center the primary screen; angle both to avoid excessive head turning.

Keyboard and Mouse

• Keep them close to reduce reaching; elbows stay near your sides.
• Use a low-profile keyboard if you tend to extend wrists.
• Consider a split keyboard or vertical mouse if you have shoulder or wrist discomfort.

Feet, Footwear, and Surface

• Stand with feet hip-to-shoulder width; distribute weight evenly; avoid locking knees.
• Alternate one foot on a small footrest to reduce low-back load; switch every few minutes.
• Use supportive shoes with a stable heel; avoid high heels or overly soft soles.
• Stand on an anti-fatigue mat to reduce pressure on joints and promote micro-movement.

Posture: What “Good” Looks Like

• Head stacked over shoulders (ears over shoulders), chin gently tucked.
• Shoulder blades slightly back and down; ribcage stacked over pelvis.
• Hips neutral; slight knee softness (not locked).
• Wrists straight; hands float over keys/mouse without pressing into the desk.

Think of posture as a starting position you return to—not a rigid pose you hold all day. Movement is the goal.

Movement: Small, Frequent, Automatic

Frequent micro-movements fight fatigue, improve circulation, and help your brain focus.

Micro-Movements You Can Do While Working

• Weight shifts: left-right, front-back every few minutes.
• Heel raises: 8–12 reps to wake up calves and improve venous return.
• Mini-marches or step-taps: alternate feet while typing during low-intensity tasks.
• Glute squeezes: 5–10 gentle holds of 3–5 seconds; avoid overarching your back.
• Scapular sets: gently draw shoulder blades back and down for 5 seconds.
• Neck mobility: slow “yes/no/maybe” nods and turns within a pain-free range.

Movement Bursts (30–90 Seconds)

• Walk to refill water or do a lap around the room.
• Hip hinges or bodyweight squats: 8–10 reps.
• Calf stretch against wall or mat edge: 20–30 seconds each side.
• Forearm/wrist stretches: flexion/extension holds 15–20 seconds.
• Thoracic extension over a chair back or doorway pec stretch.

Breaks: Smarter Scheduling

Working Ratios That Work

• 20-8-2 rule (per 30 minutes): 20 minutes sitting, 8 minutes standing, 2 minutes moving.
• Or 45/15 cycle: 30–45 minutes focused work, 10–15 minutes stand/move/reset.
• Aim for 2:1 or 1:1 sit-to-stand across the day; avoid long blocks of either.

Focus and Eye Health

• Use the 20-20-20 rule for eyes every 20 minutes.
• Block deep work in 50–90 minute cycles with a 5–10 minute movement break.
• Set reminders with a timer or wearable to avoid “just one more email.”

Managing Fatigue and Discomfort

• New to standing? Start with 5–10 minutes per hour for week 1 and add 5 minutes weekly.
• Rotate positions: sit, stand, perch/stool, walk; change every 30–60 minutes.
• If feet ache: add a mat, switch shoes, use a footrest, include calf raises and ankle circles.
• If low back tightens: perform hip hinges, gentle lunges, glute squeezes, and alternate footrest use.
• If shoulders/neck tense: lower desk/keyboard slightly, bring screen closer, relax shoulders, try scapular sets.

Persistent pain or numbness is a signal to adjust your setup and consider a professional evaluation.

Common Mistakes to Avoid

• Standing all day without breaks or movement.
• Desk too high, causing shoulder shrugging and wrist extension.
• Monitor too low or far, causing neck craning and leaning.
• Locked knees and static posture for long periods.
• Unsupportive footwear or no anti-fatigue mat.
• Ignoring early discomfort signals (feet, lower back, wrists, neck).

Special Considerations

• Low back history: prioritize footrest alternation, hip hinge technique, and glute activation.
• Knee or hip pain: reduce standing intervals; use a cushioned mat and consider a sit-stand-perch stool.
• Varicose veins: favor shorter, more frequent standing bouts; emphasize calf pumps and walking breaks.
• Pregnancy: adjust stance width for comfort, keep screen higher to reduce rib compression, take more frequent movement breaks.
• Wrist/forearm pain: neutral wrist alignment, low-profile keyboards, and regular forearm stretches.

Sample Half-Day Flow

• 09:00–09:30 Sit (deep work). 09:20: 20-20-20 eye break.
• 09:30–09:40 Stand. Weight shifts + 10 calf raises + 5 scapular sets.
• 09:40–10:10 Sit (typing/calls). 10:00: Eye break.
• 10:10–10:25 Stand. Mini-marches + hip hinges (10 reps) + wrist stretch.
• 10:25–10:55 Sit. 10:45: Eye break.
• 10:55–11:05 Walk break: refill water + brief stretch.

Repeat similar cycles in the afternoon. Adjust durations to your energy and task demands.

Gear That Helps (Optional)

• Anti-fatigue mat (medium firmness, beveled edges for safety).
• Footrest or small step to alternate leg support.
• Perching stool for a middle ground between sitting and standing.
• Cable management to prevent tripping when raising/lowering the desk.
• Screen riser or monitor arm for precise height/angle control.

FAQ

How long should I stand daily?

For most people, 1.5–3 hours total distributed throughout the workday is a good target, building up gradually. Focus on alternating positions and moving frequently.

Is standing better than sitting?

Neither is best by itself. The healthiest option is variety: sit, stand, move.

What if my feet or lower back hurt?

Shorten standing intervals, add a mat and supportive shoes, use a footrest, and increase movement breaks. If symptoms persist, consult a qualified clinician.