​

I hear it many times throughout the day, “I sit too much at work and I am so tired from sitting all day.” It brings visions of people being chained to their seats. Stop for a moment and think, am I shackled to this chair? Do I have the choice to move if I want?  A majority of time the answer is yes!  If you ever thought about standing or moving more throughout your day, this information could be your jumping point to discover what works best for you and your lifestyle. 

​

After repeatedly reading about the dangers of sitting, I decided to take action and push my chair aside. In December of 2013, a friend at work used a small podium to create a standing work desk. As I shared my compliments, he reached behind his desk, and VOILA, he had an extra one.   

​

Actively standing since, February of 2014, I definitely have noticed a number of positive Physical, Emotional, and Mental, positive effects on my Physical, Emotional, and Mental, self. One of the quickest most immediate impacts was on the my Physical and Mental self.  A reduction of tension within my neck and upper back area was evident, along with better postural alignment. It was easier for me to remember to keep my core engaged (think navel to the backbone) and shoulders back, slightly squeezing my shoulder blades. Feeling more energy was almost instantaneous. Due to feeling more energized, my productivity at work increased. My mind stayed focused on the task at hand instead of wandering or becoming increasingly drowsy or tired. Being able to be a stronger employee, brought more inner confidence, peace, and positivity. Not having to worry about staying awake at my desk, alleviated stress thoughts to almost zero. 

​

If you found yourself reading that last paragraph and wanting a similar impact, less pain, more energy, increased confidence, peace, and positivity, keep reading to discover how standing and movement can fit into your lifestyle. Click into the American College of Sports Medicine informational sheet (Move More Ideas!) to discover additional ways to add more activity to your day.  

​

Let’s start our journey of less sitting with and more standing. You need to be comfortable with your typing (hand positioning) and also as well as your neck alignment with the computer screen/monitor. Your want is a neutral neck – neither chin pointing neither down nor up.  See more tips and graphics below:

​

​

STANDING DESK USER TIPS

 

- Standing for long periods should be avoided - 

      Stand for 30 minutes, sit for 30 minutes. Start slowly and be consistent. 

     It takes time, so don’t be discouraged. 

      Pay attention to how your body is responding – sit down when you are tired.

 

- Maintain correct posture and ergonomics -

       Point feet straight forward and don’t lock your knees when standing.
Keep knees slightly bent and relaxed. 

      Shifting weight from foot to foot also provides an important relief mechanism. 

​

​

​
 

​

​

​

​

​

​

​

​

 

​

​

 

 

Remember this doesn’t all have to happen overnight.  Reflect what your day would look like to you with the thought of less sitting, moving more? Challenge yourself to try one new thing. When you feel satisfied that it is part of your life, add something else.  Think to yourself, something over nothing.

​

Where do you even begin if all of this is new to you? You might start with simply taking the longer way back from the bathroom. Possibly the longer way will be to a different floor where steps are involved. Store extra shoes underneath your desk so you know that easy mobility is at your fingertips and those three- inch heels won’t dissuade you from an afternoon brisk pace around the building (inside or out). Instead of sending an Email, communicate face to face with a coworker. Stand when the phone rings. These may sound simple but they are different than from your normal routine.  Process, what does a new “normal” mean to you?

​

When you do try something, take an overall awareness inventory. Self-check yourself for the following: Does my body feel different and in what way? Has my self-image been impacted? What does my focus and productivity look like now?  Each time you try something new, assess and discover if this is a success or if anything what needs tweaking.  

​

A general theme I like to bring to my information is the following: Start small, keep consistent, revel in your successes, and keep moving forward. I say, look for cracks not chasms in your life. When you keep consistent with those cracks they turn into chasms of growth. Too many times we try to accomplish everything on day one and forget a lifetime still has to follow.  It is no joke that slow and steady wins the race. I have found this mindset creates a great foundation for motivation and personal growth. 

 

Enjoy reaping the benefits, just for the health of it!

​

​

Gina McDonald,

Physical Fitness Coach

​