Must you stand all day? The Ideal Sit-Stand Routine Recipe

As an expert, one of the most common questions I get is: how much should I stand in a day to be healthy? I often see my clients buy their height adjustable desks with great enthusiasm and then make the biggest rookie mistake: trying to work standing up all day.

The result? After two days, their waist aches, their legs swell and the table is forever in a sitting position. Wasted money.

The secret is not to “never sit again”. The secret is to change. In this article, I’ll show you the science-backed routine that will help you stay truly energetic and make the most of your new desk.

---

The Misconception: ‘Standing is healthy, sitting is harmful’

This is not true. It is the static (immobile) load that is harmful.

• Sitting too much: slows down your metabolism, increases your risk of diabetes and puts strain on your discs.
• Too much standing: puts a strain on varicose veins, knee joints and the sole of the foot.

The solution is dynamic movement between the two. Your body is designed for movement, not sculpture.

---

The “Holy Grail” Recipe: the 60 Minute Cycle

Research shows that the most effective way to do this is to break your day into smaller cycles rather than hours. Ergonomics researchers at Cornell University recommend the following ratio for each hour:

1. Sitting (40-45 minutes)

Do the work that requires a deep focus while seated. It’s important to use the synchro mechanism of your chair and lean back regularly.

2. Job (10-15 minutes)

Raise the table! No need to interrupt your work. It’s the perfect time to read emails, make phone calls or attend meetings. Standing immediately gets the blood pumping and oxygen flowing to the brain.

3. Movement (5 minutes)

This is the most important. Take a walk to the vending machine, stretch, or just walk around the table. This will ‘reset’ your spine.

---

How to get used to it (Gradual!)

If you’ve been sitting for 8 hours, you don’t want to stand for 4 hours a day from tomorrow. Your body (especially your back muscles and feet) will have to get used to the new load.

Ergomax 3-week roll-out plan:

• Week 1: Stand only 2×10 minutes a day (e.g. for a coffee in the morning and after lunch).
• Week 2: Every hour, stand up for 5 minutes. Use a timer on your phone.
• Week 3: Try to keep the 45/15 minute rhythm.

---

When is it forbidden to stand?

Some tasks simply don’t fit the standing position. Don’t force the position if:

• Precision work: (e.g. graphic design at pixel level) where the hand needs a stable support.
• You are in deep concentration: for many people, the “flow” experience comes more easily when sitting. Don’t distract yourself by lifting the table.

---

Summary: The Key is Variety

The adjustable table is not meant to stand next to all day. It’s meant to give you freedom. The best posture is always the next posture.

If you stick to this simple routine, you’ll get up at the end of the day feeling energised, not ‘knackered’.

Don’t have the right tools for your routine yet? Check out our adjustable height table article where we’ll help you choose the ideal motorized table for you that follows that rhythm at the touch of a button!

---

Frequently Asked Questions (FAQ)

My heels hurt when I stand a lot. What should I do?

This is natural when you are on hard ground. The best solution is to change your shoes (soft-soled trainers) or use a special ergonomic mat designed for this purpose.

Do I have to buy a motorbike table? Isn’t a bowling table good?

For the above routine (hourly changeover), a bowling table is not practical. In our experience, if you have to roll the table for 2 minutes, people get bored quickly and stay seated. The convenience of a powered table guarantees that you will actually use the feature.