How Long Should You Stand at a Standing Desk?

When I got a standing desk I assumed more standing was simply better, so I stood for most of the first day. By the evening my feet and lower back were sore, and I went straight back to sitting.

There Isn't One Perfect Ratio

Guidance varies, and there's no single split between sitting and standing that works for everyone. What most advice agrees on is the bigger idea: the point of a standing desk is to change position during the day, not to swap one fixed position for another.

Start Short and Build Up

Standing is its own load on your feet, legs and lower back, and your body needs time to get used to it. Begin with 15 to 30 minutes a few times a day, and add a little each week rather than jumping to hours at a time.

A Simple Way to Alternate

• Switch about every 30 to 60 minutes. Or switch at natural breaks, like when you finish a task or end a call. A rough rhythm is enough, it doesn't need to be exact.
• Stand for calls and reading, sit for deep typing. Match the position to the task so it doesn't feel like a chore.
• Keep moving a little while you stand. Shift your weight, take a step or two, and avoid locking your knees. Standing perfectly still isn't much better than sitting still.
• Pay attention to your feet. Supportive shoes or a soft mat help some people stay comfortable for longer.

Listen to What Your Body Tells You

If your feet, legs or lower back feel sore, or your legs feel heavy by the end of the day, you have probably stood in one stretch for too long. Switch earlier next time. Standing still all day just trades one problem for another.

If you are just getting started, The Standing Desk Starter in the workouts library is built for exactly this transition.