Sit and stand: Rhythm that does not require a standing deskdaily

This is a daily space routine that lightens everyday life. Use “Sit and stand: Rhythm that does not require a standing desk” to build a more wellness-friendly home or desk.

Whether you sit all day or stand all day, both are hard on your body. The ideal is to ‘change frequently’. You can create rhythm even without a standing desk.

45 minutes sitting and 5 minutes standing is the minimum unit that can be applied without investing in equipment. All you need is a timer to get started.

‘Standing’ is not an exercise, but a change in posture. Five minutes is enough, there is no need to stand longer than that.

45/5 cycles

Sit for 45 minutes, then stand for 5 minutes to check emails, talk on the phone, and stretch. Receive notifications with a timer.

The height can also be temporarily raised by a stack of books, a kitchen counter, or a laptop on a shelf. ‘Standing up’ is more important than perfect standing height.

When the five minutes are up, sit back down. Don't try to increase your standing time.

Feet/waist

When standing, don't put weight on just one leg for a long time. Press the entire sole of your foot into the floor.

When sitting, your feet touch the floor and your knees are close to 90 degrees. Just the cushion behind your back makes a difference.

You can do this by pulling your shoulders back and elongating your neck just once during the 5-minute stand.

Link to meetings

Do conference calls while walking. Short meetings are held standing. The goal is to gradually break the premise that ‘you only work while sitting down’.

For video conferences, stand for 1 minute with the camera off. No need to explain things to your colleagues.

You can sit for the first 45 minutes after lunch and then start 45/5 from the 3pm block.

maintain

You can feel the difference in your body with just 4 to 6 cycles a day. I'm not trying to keep it for a full 8 hours.

If the timer sound bothers you, switch to a vibrating or visual notification. What is important is the repetition of ‘it happens every 45 minutes’.

This afternoon, turn on the timer for 45 minutes and try just one cycle. The rhythm of sitting and standing begins.

You can change your posture without expensive equipment. Just waking up every 45 minutes is enough.

The day’s tension accumulated in your back, neck, and shoulders can be relieved a little in just 5 minutes.