How Long Should You Stand at a Standing Desk?

A high-quality standing desk can transform your workday, helping you focus and feel your best. However, using your standing desk well takes a bit of planning, especially when it comes to the balance between standing and sitting.

We’re here to help you find the most comfortable and sustainable way to work at your standing desk. Let’s take a look at the best way to swap between sitting and standing work, along with some practical tips for getting the most out of your standing desk.

Sometimes, standing all day can be just as uncomfortable as sitting all day. The key to unlocking the benefits of a standing desk lies in strategically swapping between sitting, standing, and moving around throughout the day.

A widely recommended approach to this balance is to alternate every 30 minutes. In other words, you’ll stand for 30 minutes and then sit for the next 30 minutes. The goal is to avoid being in one position for too long.

Another commonly suggested method is the 1:1 or 2:1 ratio. This means that for every hour you spend sitting, aim to stand for 30 to 60 minutes.

Let’s break it down further:

If you’re new to standing desks, it’s important to ease into this new way of working. It might take some time to get used to the change, and you don’t want to end up overdoing your standing time and ditching the new desk altogether.

Standing for long periods right away can cause some discomfort in your legs, back, or feet. To avoid unwanted aches, start small by standing for 15 to 30 minutes at a time and gradually increase your standing time as your body adjusts. Give your muscles time to adapt to this new posture — there’s no need to rush.

Some standing workers start by using their standing desks for just 10 to 15 minutes every hour and build from there. The key isn’t to force yourself into long standing periods but to alternate frequently.

Once you’ve gotten used to standing for short intervals, you can increase your standing time to 30 to 60 minutes per hour. This approach works well for most people, striking a healthy balance between sitting and standing. By switching positions regularly, you reduce the risk of getting achy and sore — and you might find it easier to focus on your work as a result.

You might notice that certain types of work are more suited to standing, like phone calls or reading documents, while tasks that call for more focus, like writing or typing, might be easier when sitting. Finding this rhythm will enhance both your comfort and productivity.

If you’ve been using a standing desk for a while, the goal is to strike a sustainable balance between standing and sitting that fits your work routine. One method we recommend is using the “20-8-2” rule, which means sitting for 20 minutes, standing for 8 minutes, and then taking a 2-minute walk or stretch.

Staying active — even lightly active — throughout the day is a helpful way to make the most of your standing desk. Try to switch things up by incorporating short walks, stretches, and other types of movement into your routine, which can help you avoid fatigue from standing or sitting in one position for too long.

While the general recommendations provide a good starting point, several different factors can influence how long you should stand at a standing desk. Take a look and use this information to decide what ratio of sitting, standing, and moving will work best for you.

Listening to your body is the key to a happier, healthier life. If you feel discomfort or fatigue while standing, it’s okay to sit down and take a break. Over time, as your body gets used to alternating between standing and sitting, you may notice that you can stand for longer periods without any discomfort.

However, standing for long hours without movement can lead to fatigue, especially in your legs and lower back. Using tools like anti-fatigue mats and wearing comfortable, supportive shoes can make standing much more comfortable.

The nature of your work can also play into how long you should stand. For example, creative tasks like brainstorming or taking calls may feel more natural while standing — or even pacing. On the other hand, tasks that require deep concentration, including writing or coding, may be more comfortable while sitting in an ergonomic desk chair.