Working In Sitting Or Standing Position? Which is Healthier?

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standing vs sitting work

It is a fact that the continuous sitting work is extremely unhealthy. But, is it better if spend our working hours with just standing? Of course, there are many workplaces where it is impossible to choose if the employee sits or stands, but if it is possible, then it is a good idea to change our posture frequently during the day.

Studies have proved that people working in offices spend almost 8 hours per a day with sitting. So much sitting can lead to several mental and physical illnesses. For example, diabetes, high blood pressure, cancer, kidney problems, heart and cardiovascular diseases and even depression. However, the constant standing working also has its disadvantages.

What are the pros and cons of sitting and standing working?

The benefit of sitting is that it supports the spine in case we pay attention to the proper sitting posture and use an ergonomically correct chair. Also, sitting makes the eye and hand coordination more efficient. Plus, it rests the legs.

The disadvantage of sitting is that it slows the metabolism and the blood circulation. Also, it causes a static pressure on the muscles, spine, joints and veins.

Working in a standing position provides better mobility. Also, the risk of scoliosis is lower. However, the permanent standing can be hard for the muscles and the veins.

From the above, we can conclude that both sitting and standing has its pros and cons. Thus, the best is if we combine the two and change the position frequently during the working hours.

Here are a few tips how to do that.

For example, if you have to phone, stand up and walk a little bit. Or when you want to change from sitting to standing or vice versa, you walk a little bit as well.

Studies have proved that those employees who spend a portion of their working hours with standing get tired much slower. This way they will be more efficient.

So, if you have the chance, get a standing desk or even better a treadmill desk and use it for a few hours every day. I haven got treadmill yet, but I have a standing desk. I spend 60% of my working hours with sitting, and about 40% in standing position. And, it has really positive effects on my efficiency.

Recommended: Best Under the Desk Treadmills

What should you pay attention to if you have to sit?

correct sitting posture
  • It is crucial to sit in a correct position and pull yourself out.
  • Try to move as much as possible for instance while you phone or talk.
  • In every half an hour make some stretching exercises even when you sit. Move your feet and neck, stretch your shoulders, etc.
  • If you can, stop sitting after every hour for a few minutes.
  • Frequently change the thing you sit on. Use kneeling chair, fitness ball, etc.

What should you do if you stand too much?

correct standing posture
  • If you can, after every half an hour stop standing in the same position. Move a little and walk.
  • If you can adjust the desk or the work bench that forces your body to be in a comfortable yet healthy position.
  • Avoid the continuous stooping standing work. Pull yourself out and get the right posture several times a day.
  • Place your body weight once on your left then on your right leg.

What kind of workflows should be done in sitting and standing position?

Standing is recommended:

  • if the task takes less time
  • if we the job should be done more than one working station
  • if we have to lift heavy things or reach things at high positions

Sitting is recommended:

  • if the output needs precision
  • if the task is complex and takes a long time
  • if you do not need to lift heavy objects
  • if multiple repetitions is required


I hope you have learned how to make your working hours a bit healthier no matter if you have to sit or stand. But, there are other activities you can do to avoid the side effects of you work. For example, exercise regularly. If your workplace is not so far ride a bike, use the stairs, etc. Be creative and grab every opportunity to move.

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  1. Chau

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