As someone who has worked with computers for over 20 years and is always eager to test out the latest digital technology, I‘m no stranger to seeking out tools and products to optimize both my health and productivity in front of a screen. So when adjustable sit-stand desks started surging in popularity a few years ago, touted as the antidote to the myriad dangers of sitting all day, I was intrigued. Could this be the solution to the back pain, poor circulation, weight gain and other issues linked to a sedentary desk job?
Alas, after much research as well as firsthand experience, I‘ve concluded that standing desks are not the miracle cure-all they‘re often hyped up to be. In fact, for most people, I actively recommend against purchasing a standing desk – especially one of the pricey, tricked-out electric models that have become all the rage.
The Truth About Standing Desks and Health
The main supposed benefit of standing desks is that they are better for your health and help counteract the negative effects of too much sitting, which has been dubbed the "new smoking" by some medical professionals. Indeed, there is ample scientific evidence that prolonged sitting is correlated with higher rates of obesity, diabetes, cardiovascular disease, and even certain types of cancer.
However, the health advantages of standing over sitting are often grossly overstated by standing desk manufacturers and proponents. Most studies have found fairly modest differences in calorie burn between sitting and standing – on the order of 8-10 calories per hour. Even over a full workday, that‘s only around 50-80 extra calories burned by standing instead of sitting. Certainly nothing to write home about, and highly unlikely to make a noticeable difference in weight or overall health for most people.
Some research has also indicated that prolonged standing, like prolonged sitting, can have detrimental effects, including lower back pain, foot and leg swelling, varicose veins, and fatigue. A 2018 study in the American Journal of Epidemiology that followed over 7,000 workers for 12 years even found a two-fold increase in risk of heart disease among those who primarily stood on the job compared to those who sat. The authors theorized that standing leads to increased stress on the circulatory system over time.
The reality is that our bodies simply aren‘t meant to stay in any one position for hours on end, whether that‘s sitting or standing. The real key to better health and wellness is moving regularly throughout the day – ideally at least once per hour. Even just a few minutes of walking, stretching, or light activity is infinitely more beneficial than statically standing (or sitting) for long periods.
The High Cost of Standing Desks
Another major downside of standing desks is the exorbitant price tag. A quick online search reveals that most adjustable height standing desks cost anywhere from $400 on the low end to well over $2000 for fully featured models. And that‘s just for the base desk unit itself.
To put together a truly ergonomic standing workstation, you also need to factor in the cost of accessories like:
- Monitor arms ($100-$500 each)
- Anti-fatigue floor mats ($50-$200)
- High-quality keyboard tray ($200-$500)
- Adjustable ergonomic stool for periodic sitting ($200-$1000)
- Laptop stand or external monitor for proper screen height ($50-$500)
All in, a deluxe standing desk setup can easily run you $3000 or more. Even on the more economical side, you‘re likely looking at a minimum of $1000 to get everything you need for comfortable long-term standing desk use.
For comparison, a basic fixed-height desk can be had for under $200, and a really solid ergonomic office chair for around $500. So all together, a traditional sitting desk setup that will give most people all-day comfort and support for healthy computer use comes out to about half the price (or less) of a standing configuration.
According to a report by Research and Markets, the global standing desk market is expected to balloon to $2.8 billion by 2025, with a projected compound annual growth rate of 5.3% from 2020 to 2025. Those in the business of selling standing desks are understandably eager to cash in on the wellness trend and convince as many consumers as possible that their pricey products are a necessary investment in health.
But the fact is, for the vast majority of people, the modest potential benefits of a standing desk simply don‘t justify the steep cost – especially when there are plenty of much cheaper ways to combat the perils of sedentary work, like taking frequent walking breaks, stretching regularly, and using an inexpensive laptop stand to improve screen height (more on those below).
Ergonomic Challenges with Standing Desks
Beyond the high price point, another issue with standing desks is that they introduce some ergonomic challenges that can be difficult to properly address, particularly for laptop users.
Ideally, when typing or using a mouse, your forearms should be roughly parallel to the floor, with elbows bent at about 90 degrees. This keeps your shoulders relaxed and wrists straight to prevent strain. Simultaneously, your eye line should fall about 2 to 3 inches below the top of your screen to keep your neck in a neutral position and avoid craning.
With a fixed height standing desk, achieving this ideal ergonomic synergy between your keyboard and screen can be near impossible, unless you happen to be of average male height (5‘9") and your desk happens to be at the perfect height for you (around 44 inches).
If you‘re petite, you may find your desk surface is too high and forces you to shrug your shoulders to type. If you‘re tall, you may need to hunch over to bring your elbows to keyboard height. Constantly working in these less-than-ideal postures, even if standing, can lead to muscle tension, joint strain, and repetitive stress injuries over time.
This issue is compounded if you use a laptop as your primary computer. Since the screen and keyboard are attached on a laptop, you can either position the screen at the proper height for your neck or the keyboard at the proper height for your arms, but not both at the same time.
Using an external monitor and keyboard helps somewhat, but you‘re still limited by the fixed standing height of your desk. Opting for a more adjustable electric sit-stand desk gives you greater flexibility to adapt to your height, but you‘ll pay a hefty premium for that added customization.
Better Alternatives to Standing Desks
So if standing desks aren‘t all they‘re cracked up to be in terms of health benefits, ergonomics, or cost-effectiveness, what can you do instead to minimize the dangers of prolonged sitting and reduce your risk of "Silicon Valley syndrome"? As a digital technology expert with over two decades in the industry, here are my top recommendations:
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Take frequent movement breaks. By far the simplest, cheapest, and most effective way to combat the negative effects of being sedentary is to not be sedentary! Aim to step away from your desk for at least a few minutes every hour. Set a timer if needed to remind you. Take a quick stroll to the kitchen or bathroom, pace while on a call, or do a few trips up and down your stairs. Those short bursts of movement make a world of difference.
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Stretch regularly. Along with walking breaks, another easy way to reduce stiffness and pain from sitting is to stretch periodically right at your desk. Every hour or two, take a few minutes to do some simple stretches like shoulder rolls, neck rotations, spinal twists, forward folds, and hip flexor stretches. If you need guidance, there are plenty of free desk stretching routines available on YouTube.
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Invest in a high-quality ergonomic chair. If you‘re going to be sitting for a good chunk of the day, you might as well be sitting in a chair that properly supports your spine and musculoskeletal system. Look for a chair with ample adjustability, including lumbar support, seat pan depth, armrest height, and backrest tilt. Expect to spend at least a few hundred dollars on a good chair (like the Steelcase Leap or Herman Miller Aeron) but know that it will serve you well for years to come.
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Use an inexpensive laptop stand. One of the biggest ergonomic issues that people often face while working on a computer is neck strain from having to look down at a low screen. An easy and affordable solution is to use a laptop stand to raise your screen closer to eye level. You can find basic laptop stands for as little as $20 online. Pair it with an external keyboard and mouse and you‘ll be able to maintain a much healthier posture.
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Try an active sitting device. If you find it too difficult to focus while standing but still want to incorporate more movement into your computing time, an active sitting device like a balance ball chair or wobble stool may be a happy medium. These seating options promote continual micromovements and engaging of core muscles while still allowing you to remain in a seated position. Just be sure to ease into using them slowly to avoid overexerting yourself.
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Maximize your desk‘s adjustability settings. Even if you don‘t have a full standing desk, chances are your existing desk has some adjustability options that you can leverage to personalize your setup. For example, if your desk has a keyboard tray, experiment with lowering it a bit so your arms can rest at a 90 degree angle while typing. If your chair has a seat depth adjustment, set it so there‘s about a fist‘s worth of space between the edge of the seat and the back of your knees while sitting all the way back. Small tweaks can add up to a big difference in how you feel.
Final Thoughts
When it comes to staying healthy and pain-free while using a computer for hours each day, there‘s no one magic product or quick fix. Standing desks are often touted as the ultimate solution, but in reality, they have some significant drawbacks and limitations, not the least of which are their exorbitant price tags.
In my expert opinion, most people are better off skipping the costly standing desk and instead focusing on incorporating more frequent movement into their workday routines, being mindful of stretching regularly, and investing in an ergonomically adjustable chair and laptop stand to support their ideal sitting posture.
Ultimately, the key is to avoid being sedentary in any one position for too long, whether that‘s sitting or standing. Our bodies crave movement and variety. By making an effort to shift positions often, take short walks every hour, and perform some desk-friendly stretches a few times a day, you can go a long way towards negating the detrimental effects of working on a computer without breaking the bank on a fancy standing desk.
Your spine (and your wallet) will thank you in the long run!
