Easy ways to incorporate more standing and walking as you work

​"I sit all day at my desk while working"

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• Increases risk of heart disease, cancer, dementia, and diabetes! 
• DVT (deep vein thrombosis) could throw a clot and give you a heart attack or stroke!
• Weight gain!
• Can spike anxiety!
• Bad for posture. You'll ruin your spine!
• Varicose veins!
• Weak bones!
• Functional tightness in hip flexors, hamstrings, psoas = increased pain and discomfort
• Shallow breathing

"Wow, OK, so I should find a way to stand all day"

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• Increases oxidative stress!
• Also increases risk of heart disease!
• Also bad for the spine!
• Swelling in ankles and knees!
• Low back pain, leg pain, cardiovascular problems, fatigue, discomfort!
• Chronic injuries!
• Foot pain!

"So, have a workspace that easily allows me to switch off and on between sitting and standing throughout the day?"

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Welcome back!

​Today I am looking at easy ways you can convert your workspace to allow you to stand with proper ergonomics while you work.  Sure, you could spend $500 - 1000 on a new adjustable desk - and that might be the best option in terms of meeting ideal join angles, as pictured below. But the fact of the matter is,  it is good to SWITCH between sitting and standing regularly throughout the day, and can easily be done for FREE with a little thought and resourcefulness

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But first,  Standing posture basics!

• Glutes squeezed to 20% tension
• Core held in to 20% tension
• Shoulder blades squeezed together at 20% tension
• ​Click here for more on posture and activation
• Arms at 90 degrees, with top of monitor at eye height

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If spending a lot of money on a standup desk isn't in the cards, here are 5 great options to set up your workspace to allow sitting, standing, AND walking as you work

#1.  Retrofit! Search around the house to find suitable modification opportunities for your current desk.

An addition to a stand-up desk might be sitting around the house somewhere.  From a standard desk height,  you might look for furniture, accent pieces, or otherwise, that are about 1 foot in height and solidly built.  My wife Jessica (pictured left) had the great idea to use a small shelving unit we had in storage with boxes on it (I believe it's from Target or Ikea?) .  She simply turned it on it's side, and is the perfect height for her to stand, with storage cubes underneath.   It is also easily removed and stored when not in use.  The laptop doesn't allow the screen to be eye level, but it's certainly a step in the right direction, and gets her on her feet.

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#2.  Search out other areas of the home that might already be the perfect height

As it turns out, my bar counter in the basement is a great opportunity for a standing workspace, and a great place to work in general.  Ideally, you will look for a surface that is at or close to elbow height , and this is close enough, and allows me to stand.  The change in view and area alone gives a feeling of rejuvenation!  We found a few other areas that could be used as well.  Walk around the house - you might be surprised at where a perfect work station would be
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DIY TIP:  Any flat board with at least a foot and a half depth, 90-degree mounts, and suitable wall space, and you could have your own stand-up desk option in minutes!  I used galvanized steel pipe as mounts (into studs.  See pic)

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#3.  Build your own adjustable desk for under $50!

I searched around for a great way to build an adjustable height desk. Here is a video example of how to build one for under $50. ​  

#4.  Retrofit your treadmill to a WALKING workstation 

Most treadmills can be retrofitted with a platform across the support arms (see picture), secured tightly with bungee cords and eye bolts, while spanning a 1x1 inch across the bottom for hand placement.  It may not allow perfect ergonomic angles, but it still is a step up from sitting and burns a lot more calories!

This is just a proof of concept - be creative with your treadmill set-up and materials to best fit yours!  If you do not have a treadmill, you could get a used one for a reasonable price, especially if it is only to be used for slow walking.  Most will last a long time with light use.

However,  I found an interesting article detailing the pros and cons of workspace exercise options

#5.  Walk and talk

We all know it,  but our phones, Bluetooth, and wireless technology remove all excuses, and allow for a lot of business to be conducted while walking away from your desk!   Your standing and/or walking workspace could be your hallways, staircases, deck, driveway, sidewalk, and yard.   Your muscles and joints can't tell if you have a $1000 adjustable desk, or a $3000 treadmill desk!  As long as you are up and walking,  gravity acts the same.  Adopt this healthy habit wherever you can fit it during the day!  Look for opportunities, and they will show themselves, whether at home or at work!    I'll leave you with the infographic below with benefits of walking meetings.   Until next time!