Why Standing While Working Benefits A Healthier Workday

Key Takeaways:

• Sitting Too Much Is Unhealthy: Long hours of sitting can lead to stiffness, poor circulation, and health risks. Alternating between sitting and standing helps prevent these issues.
• Standing Boosts Energy: Standing improves posture, reduces fatigue, and increases focus. Adding movement makes these benefits even greater. FluidStance balance boards increase energy expenditure by 19.2% compared to sitting.
• Balance is Important: A mix of sitting, standing, and movement creates a healthier work routine. Using balance boards and anti-fatigue mats makes standing more comfortable.

It’s not permanent.

Hours at a desk can leave you feeling drained, stiff, and sluggish before the day is even over. Research shows that on average, we are sedentary for more than 8 hours a day. The human body was never meant to be stationary for long periods, yet most traditional work setups encourage that, leading to discomfort, poor posture, and long-term health concerns.

At FluidStance, we know movement is the missing ingredient in the modern workspace. Our scientifically validated balance boards are designed to introduce a subtle, continuous motion that keeps your body engaged, strengthens stabilizing muscles, and promotes better posture – all while you work.

In this piece, we’ll examine why standing alone isn’t enough and how incorporating movement into your daily routine can transform your productivity, focus, and well-being.

The Health Risks Of Sitting All Day

Sitting may feel like the default way to work, but it can silently impact your health and productivity over time. From muscle stiffness to long-term health risks, a sedentary work routine does more harm than most people realize, as this type of inactivity has been linked to a variety of chronic diseases Let’s take a closer look at how prolonged sitting affects your body and mind:

• Poor Circulation And Increased Health Risks: Sitting for long periods slows blood flow, leading to leg swelling, increased blood pressure, and a higher risk of cardiovascular disease. Studies have shown that excessive sitting is linked to metabolic issues like obesity, diabetes, and even higher mortality rates.
• Weak Muscles And Poor Posture: When you sit all day, your core and lower back muscles aren’t engaged, leading to weakness over time. This lack of muscle activation promotes slouching and misalignment, resulting in chronic back pain and poor posture.
• Back, Neck, And Joint Pain: Many office workers experience stiffness and pain in their lower back, neck, and joints due to prolonged sitting. Without frequent movement, the spine compresses, and the body struggles to maintain proper alignment, causing discomfort that worsens over time.
• Reduced Energy Levels And Brain Function: Sitting for extended periods decreases oxygen flow to the brain, making you feel sluggish and mentally fatigued. Concentration and productivity levels drop without movement to stimulate circulation, leading to an afternoon energy crash.
• Increased Stress And Mood Fluctuations: A sedentary lifestyle has been linked to increased stress, anxiety, and even symptoms of depression. Movement is crucial in releasing endorphins, the body's natural mood boosters, making active work solutions essential for mental well-being. FluidStance balance board users report feeling happier and more productive after using our products to increase the amount of time they stand at work.

The Solution: Movement Throughout The Workday

Standing more often is a great start, but the real key to combating the effects of prolonged sitting is incorporating movement. Using a balance board throughout the day keeps your muscles engaged, improves circulation, and prevents stiffness. At the same time, an anti-fatigue mat can offer added support for those looking for a less active but effective alternative.

 

How Standing While Working Improves Health

Standing while working is more than a trend – it’s a fundamental shift toward better health and well-being. When done correctly, it can increase energy, improve circulation, and enhance productivity while reducing the risks associated with prolonged sitting. Here’s how incorporating standing into your work routine can benefit your body and mind:

Increased Energy Expenditure

Standing requires more energy than sitting, so your body naturally burns more calories throughout the day. Research indicates that standing boosts energy expenditure by approximately 19.2%, helping to offset the negative metabolic effects of prolonged sitting. While it may not replace a workout, this additional movement contributes to a healthier lifestyle and prevents the sluggishness that often comes with sitting for long hours.

Improved Heart Health

Activity levels directly impact heart health, and standing provides a simple yet effective way to engage your cardiovascular system. Studies have shown that heart rate increases by an average of 15% while standing, which helps promote better circulation and reduces the risk of heart disease. Over time, these small changes add up, supporting a healthier cardiovascular system and reducing strain on the heart caused by a sedentary lifestyle.

Enhanced Range Of Motion

Sitting restricts movement and stiffens muscles and joints, leading to discomfort and reduced flexibility. When you stand, your body naturally shifts weight, engages stabilizing muscles, and encourages subtle movements that increase your range of motion. This dynamic engagement helps keep joints flexible and reduces the risk of musculoskeletal issues that often stem from prolonged periods of inactivity. Our Level Balance Board was measured – and demonstrated an ankle range of motion (ROM) of 23.98 degrees (±4.65), a range similar to the total ankle ROM experienced while walking.

Better Posture And Core Strength

Slouching is one of the biggest problems associated with long hours of sitting, often leading to back and neck pain. Standing promotes better posture by engaging your core muscles, encouraging a natural spinal alignment that reduces strain. Over time, standing strengthens the muscles that support your spine, helping to prevent chronic pain and improving overall posture stability. A survey showed that the Level Balance Board increased the core strength of 57% of participants, and 83% reported better posture.

Increased Alertness And Productivity

A sedentary lifestyle can negatively impact mental clarity, leading to brain fog and reduced focus. Standing encourages better blood flow and oxygen circulation to the brain, which keeps you alert and engaged throughout the workday. This enhanced cognitive function improves focus and supports creativity, problem-solving, and overall work performance. According to a survey, 59% of participants reported that the Level Balance Board increased their productivity and 51% felt more focused.

How To Transition To A Standing Work Setup

Switching from a traditional seated work routine to a standing setup can be a game-changer for your health and productivity. However, jumping straight into standing for long hours can lead to discomfort if not done correctly. To ensure a smooth and sustainable transition, follow these key steps:

1. Start Slow And Gradually Increase Standing Time: Going from sitting all day to standing for eight hours isn’t practical or comfortable. Instead, start by standing for 15-30 minutes and gradually increase the duration as your body adapts. Over time, your muscles will strengthen, and standing will feel more natural without causing strain or fatigue.
2. Alternate Between Sitting And Standing: Standing all day can be as problematic as sitting all day. The key is to find a balance by alternating between sitting and standing throughout the workday. A good rule of thumb is to aim for a 45:15 ratio – 45 minutes of sitting followed by 15 minutes of standing – to maintain comfort and movement.
3. Maintain Proper Workstation Setup: Poor workstation setup can lead to discomfort and even injury. Ensure your desk height allows your arms to rest at a 90-degree angle and your screen is at eye level to prevent neck strain. An adjustable desk or monitor riser can help ensure proper positioning while you transition.
4. Use Supportive Flooring Or Base Mats: Standing on a hard surface for long periods can lead to foot fatigue and joint discomfort. An anti-fatigue mat can provide cushioning and support, reducing pressure on your legs and making the transition more comfortable. This is especially useful for those who want the benefits of standing but prefer a more stationary work setup.
5. Keep Moving Throughout The Day: Standing alone won’t eliminate the risks of a sedentary lifestyle – movement is essential. Shift your weight, stretch, or take short walks to keep circulation flowing and prevent stiffness. For those who want to take movement to the next level, incorporate a balance, or wobble, board to experience natural micro-movements that will help keep muscles engaged without distraction. To dial up your experience, add a Challenge Cap to your Original or Level FluidStance board. You can also pair your board with anti-fatigue mats like the Springboard and B+Ground™ Anti-Fatigue Mat to add more fluidity to your day, or the Base Mat to protect your flooring or provide a firm surface for carpeted rooms.
6. Listen to Your Body and Adjust as Needed: Everybody is different, and what works for one person may not work for another. Pay attention to discomfort, fatigue, or strain, and adjust your setup or standing duration accordingly. The goal is to create a workspace that promotes comfort, movement, and long-term well-being.

Enhancing Comfort And Movement With The Right Gear

Transitioning to a standing work setup is a great step toward better health, but choosing the right equipment makes all the difference. The right gear can help you stay active, reduce fatigue, and protect your workspace, ensuring that standing remains comfortable and beneficial in the long run. Here’s how to enhance your standing experience with the best tools:

Incorporate Balance Boards For Active Engagement

A standing desk alone won’t maximize the benefits of movement – you need to engage your muscles actively throughout the day. Balance boards, such as FluidStance’s Original, Level, and Plane Cloud, introduce a subtle, continuous motion that keeps your core and lower body engaged while you work. By gently shifting your weight, these boards help prevent stiffness, strengthen stabilizing muscles, and increase energy expenditure, all without disrupting your focus. This dynamic standing approach boosts circulation and improves posture, making it a must-have for those looking to stay engaged and active.

Utilize Anti-Fatigue Mats For Support

For those who prefer a less active yet supportive standing experience, an anti-fatigue mat like the Springboard or B+Ground™ Anti-Fatigue Mat provides excellent cushioning. These mats are designed to reduce pressure on your feet and joints, helping to alleviate discomfort associated with prolonged standing.

Protect Your Flooring With Base Mats

If you use a balance board or stand for extended periods, protecting your floors is as important as supporting your feet. The Base Mat provides a cushioned surface that prevents wear and tear on your floors while enhancing traction and stability. Whether using a balance board or standing directly on the mat, this extra layer of protection ensures a longer lifespan for your workspace and equipment.

Organize Your Workspace With A Balance Board Stand

If you're already flowing through your workday on a wobble board, the Holster is the perfect addition to your workstation. Featuring a 3/8" powder-coated steel frame that’s built to last, the Holster keeps your deck in pristine condition when it’s not in use. The minimalist design keeps your workspace clean, neat, and organized.

Optimize Proper Ergonomics With The Right Desk Setup

While movement is key, proper workstation ergonomics are equally important in preventing strain. Your desk height should allow your arms to rest at a 90-degree angle, and your screen should be positioned at eye level to avoid neck strain. Pairing a standing desk with the right accessories, such as a monitor riser or laptop stand, ensures long-term comfort and efficiency, making it easier to integrate standing and movement into your daily routine.

Making It A Long-Term Habit: How To Stay Consistent

Incorporating standing and movement into your work routine isn’t just about making a one-time switch—it’s about building a sustainable habit. The key to long-term success is finding a balance that works for your body and lifestyle while adjusting to stay comfortable and engaged. Here’s how to ensure standing and movement become a natural part of your daily routine:

1. Set Realistic Goals And Build Gradually

Going from a fully seated workday to standing for hours can feel overwhelming. Start with small, manageable goals, such as standing for 30 minutes every hour or alternating between sitting and standing throughout the day. Gradually increasing your standing time will allow your body to adapt without discomfort, making it easier to turn this new routine into a lasting habit.

2. Use Reminders To Stay On Track

When you're focused on work, it's easy to forget to switch between sitting and standing. Set a timer or use a reminder app to prompt you to change positions every 45-60 minutes. Some standing desks and smart wearables even come with built-in alerts encouraging movement, helping you stay consistent without disrupting your workflow.

3. Incorporate Movement, Not Just Standing

Standing in one position all day can lead to fatigue, just like sitting. Keep your body engaged by incorporating movement throughout your workday, such as shifting your weight, stretching, or using a balance board to introduce subtle, controlled motion. Balance boards help activate core muscles and improve circulation, ensuring that standing remains comfortable and beneficial over time.

4. Listen To Your Body And Adjust As Needed

Some days, standing might feel effortless, while others may need more breaks. Pay attention to how your body responds, and adjust your standing-to-sitting ratio accordingly. If you experience discomfort, consider adding an anti-fatigue mat like the Springboard, which helps reduce foot pressure and provides additional support for extended standing sessions.

5. Make It Part Of Your Routine

Consistency comes from integrating movement into your daily workflow rather than treating it as an afterthought. Try pairing standing with specific tasks—for example, standing while answering emails, brainstorming ideas, or taking calls. Over time, these habits will become second nature, moving a seamless part of your workday.

6. Track Your Progress And Celebrate Wins

Tracking small achievements can keep you motivated and reinforce the benefits of standing while working. Whether it’s noticing improved posture, reduced back pain, or higher energy levels, recognizing progress will help you stay committed. Consider using a fitness tracker or a journal to document your daily movement and celebrate milestones along the way.

 

Final Thoughts

How we work directly impacts our health, and the shift toward standing while working is a step in the right direction. It’s about embracing movement as a natural part of the workday. With the right approach, standing fosters better posture, enhances focus, and promotes long-term well-being. However, comfort and sustainability are critical.

Read Also:

• Mastering The Balance Board: Exercises And Tips For All Levels
• Benefits Of A Standing Desk: Improve Health And Productivity
• Why Balance Is Key To Achieving Total Physical Fitness

Frequently Asked Questions About Benefits Of Standing While Working

Is standing while working better than sitting?

Standing while working can provide several health benefits, including better circulation and improved posture. However, standing alone isn't enough – incorporating movement and shifting positions throughout the day is key to avoiding fatigue. A balance between sitting, standing, and movement is the most effective approach for a healthy work routine.

How long should I stand while working?

Alternating between sitting and standing every 45 to 60 minutes is a good starting point. Experts suggest a ratio of 1:1 or 2:1 sitting to standing, meaning for every 30 to 60 minutes of sitting, you should stand for 15 to 30 minutes. Gradually increasing standing time while incorporating movement helps prevent strain and discomfort.

Can standing while working improve productivity?

Yes, standing has been linked to higher energy levels, better focus, and increased engagement at work. Movement while standing encourages blood flow to the brain, enhancing cognitive function. Many users report fewer afternoon energy crashes and improved concentration when using an active standing setup.

Will standing at work help with back pain?

Standing can help relieve lower back pain caused by prolonged sitting, but poor posture while standing can also lead to discomfort. A balance board or an anti-fatigue mat can help engage the core and encourage proper spinal alignment. Regular movement and stretching throughout the day are also essential for back health.

Does standing while working burn more calories?

While standing burns more calories than sitting, the difference isn’t drastic. However, using a balance board or incorporating small standing movements can increase calorie burn and muscle engagement. Studies have shown that when using the Level Balance Board, the average heart rate increased by 15%. Over time, these tiny changes contribute to a more active and healthier lifestyle.

What are the common mistakes when switching to a standing desk?

One common mistake is standing too long without breaks, leading to foot and joint discomfort. A poor workstation setup, such as an incorrect desk height or lack of supportive footwear, can also cause strain. Gradual transitions and using proper accessories, like anti-fatigue mats and balance boards, can help prevent these issues.

Can standing desks replace exercise?

No, standing desks are not a substitute for regular exercise, but they do encourage more movement throughout the day. Standing while working helps reduce sedentary time, which benefits overall health. However, standing, walking, and intentional workouts are still necessary for optimal fitness.

What type of shoes should I wear while standing at work?

Supportive, cushioned footwear with good arch support is recommended for standing work setups. Standing for long periods in flat or unsupportive shoes can cause foot pain and fatigue. An anti-fatigue mat can provide extra cushioning and reduce strain on the feet.

How does standing affect circulation?

Standing improves blood flow compared to prolonged sitting, reducing the risk of issues like swollen legs and poor circulation. However, standing still for too long can cause discomfort or blood pooling in the lower extremities. Shifting weight, using a balance board, and taking short movement breaks help maintain healthy circulation.

Is it okay to stand all day while working?

Standing without movement can be just as bad as sitting all day. The key is to balance sitting, standing, and active movement to avoid strain and fatigue. A mix of movement-friendly equipment and listening to your body will ensure a sustainable and comfortable work routine.