Title : Alternatives to Sitting in a Desk Chair
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Alternatives to Sitting in a Desk Chair
Due to research showing the impact of sitting all day for years is associated with a range of health problems, from obesity & diabetes to cancer. Because the average office worker spends 5 hours and 41 minutes sitting each day at their desk, some describe this issue with a catchy new phrase, even if somewhat exaggerated: "Sitting is the new smoking."
Unfortunately, the solution for this issue isn't to sit at work for six hours, then head straight to the gym afterward, because evidence suggests that the negative effects of extended sitting can't be countered by brief bouts of strenuous exercise. The answer to this unfortunate problem is incorporating standing, pacing and other forms of activity into your normal day.
We have to start changing this work habit, and stop ourselves from spending our whole work day in a chair, so below are some great alternatives that allow for some movement throughout the day. Also, when seated, keep your back straight (or you can even lean back slightly), both feet flat on the floor and elbows by your side, wrists resting on your desk and your eyes gazing straight forward at your monitor.
If you're trying to decide which option is best for you, or have no idea where to start, here are six creative alternatives to your deadly seated desk with the pros and cons of each so you can make an informed decision on which option is best for you.
Standing Desk
Standing at your desk for part of the day is the easiest way to start countering these effects, and by far, this seated-desk alternative has the most press at the moment and can be a pretty easy fix. A 2013 study found that people who use standing desks burned as many as 50 more calories per hour than sedentary people. FYI, that's the caloric equivalent of running 10 marathons a year, just without the cardiovascular benefits of course. A 2014 review of 23 studies on standing and treadmill desks found significant physiological and psychological benefits to using a standing desk, and they noted little to no difference in work productivity.
That said, it's not beneficial to stand all day either, so if you have a standing desk, make sure you mix things up by sitting down periodically such as in meetings, getting a short walk in every 20 minutes or so or look into a variable-height desk that I will discuss below. Be sure to consider, if you have bad posture, even while at a standing desk, you're not doing your body any favors. Prolonged standing can also lead to foot and back pain, so you may also want to invest in a comfortable floor mat or extra comfy shoes. If you have heart issues, make sure you consult your cardiologist first, as prolonged standing can aggravate some of these issues.
Proper form is key, so make sure you stand up straight, and try not to hunch your back. Weight should be distributed evenly through both feet, with your feet hip-distance apart. Don't lock your knees, and don't allow your weight to shift onto one hip for any extended period of time. It's best to keep your keyboard at elbow height and your monitor at face level.
Variable-Height Desk
If you're not ready to commit to a full standing desk, another option is one that allows you to change the height of the desk from sitting to standing, like the VariDesk, otherwise known as the "Transformer" of desks. This item easily allows you to switch from seated to standing, which is perfect because you shouldn't be doing either one for hours anyway. They have all the benefits of a standing desk with the ability to lower to a seated height when your legs get tired.
Use A Podium
If working full time at a stand up desk isn't for you, consider adding a podium to your work area and just do certain tasks while standing, like reading or talking on the phone. This way you can move between your regular desk and your stand up area and get some variety in your positions during the workday.
Treadmill Desk
This might just be the Cadillac of office furniture. It doesn't take a rocket scientist to figure out that if you're walking all day (or a significant portion of it) you're going to burn more calories than being sedentary. A 2011 study found that those who used treadmill desks reduced their hip and waist size by 4.8 and 5.5 centimeters, respectively, after using the desks for nine months. Combine that with a regular workout routine, and you're that much closer to your weight-loss goals.
The noise and the distraction. Though many treadmill desks are relatively noiseless, they do still produce some noise, even on the lowest speed. That means both you and your co-workers will have to deal with the noise. And as with standing desks, you'll need to make sure you're not walking all day long. Or if your office is super-progressive, hop on the community treadmill desk while you answer emails, take a phone call or do other tasks that require less cognitive capacity.
With this type of a desk, make sure your keyboard is at elbow height and your monitor is at eye level. Maintain proper walking form for the duration: knees soft, hips squared forward and landing with your heel first, then rolling to your toes, and keep the speed minimal (around 1.5 miles per hour).
Seated Steppers/Ellipticals
For those who want the benefits of a treadmill desk but don't have the option to raise their desk, there are a few options for seated steppers and ellipticals you should consider, such as Cubii. Much like a treadmill desk, you'll be burning extra calories, and you'll avoid having your hip flexors and lower-back muscles disengage as a result of sitting. With the Cubii, you can even track your progress from an app on your phone, however, it won't completely reverse the negative effects of sitting, so you should still get up and walk around every 20 to 30 minutes.
Be sure to sit with proper posture, by keeping your back straight or leaning back slightly, with your elbows at desk height and feet slightly flexed as you pedal or step. If your feet are parallel to the floor, you'll be putting too much stress on your ankle joints.
Stability-Ball Chair
As one of the original alternatives to an office chair, stability balls and their accompanying chairs have come a long way. While you can still use a standard stability ball, buying a base and back for it will reduce your chances of falling off while fully supporting your back and reminding you to maintain good posture.
Because of the instability caused by the exercise ball, there's slightly more activation in your abdominal muscles and hip flexors. Some people have even noticed an alleviation of back pain after swapping out their desk chair, while others enjoy bouncing around as a way to get their creative juices flowing.
Again, if you don't have correct posture, you'll do more harm than good to your lower back. You also need to make sure your exercise ball is properly inflated for proper spinal alignment. Find a stability ball chair that puts you at a proper height, as you want your hips and knees to be at 90-degree angles with your feet flat on the floor. Your desk should be elbow height and you shouldn't sink too low into the ball.
Balance Stool
With a balance stool, you have the same general idea as an exercise ball, as it forces you to sit with good posture, making it harder to slump or slouch. Many versions such as the Swopper, encourages active sitting as they bounce up and down and side to side, making your core muscles work in order to stay balanced on it. Compared to the exercise ball, a balance stool looks slightly less unconventional and stays in one place, and most balance stools are priced around $200 - $700.
Kneeling Chair
A kneeling chair is actually a bit of a misnomer, because you're not really kneeling while on the chair, just sitting tilted forward with some of your bodyweight resting on your shins. Your legs will provide stability, but the body is still sitting, not kneeling. The design of this chair is really intended to take some of the strain off the lower back that you can have with conventional office chairs. The idea is that sitting while tilted forward slightly places the spine in a more neutral position, and encourages good posture by sliding the hips forward so that your weight is distributed between your pelvis and knees/shins. This reduces spinal compression, and therefore reduces the stress and tension in the lower back and leg muscles.
Like with all the other chairs, be sure to get one that allows you to adjust the height and angle. Some versions are on casters so you can move around, and some have a bit of lumbar back support for when you want to lean back a little.
Using A Recliner Office Chair
Many people with back pain feel much more comfortable sitting in a reclining position than sitting upright. In a survey, Spine-health.com found that 72% of people with back pain felt less pain when lying down or reclining. If you are one of these people and are able to work from home, then working while sitting in a recliner, with feet propped up on an ottoman or attached footrest, then using some type of laptop stand with your recliner may be a good option.
If you want to go the inexpensive route, you can use a lap desk, which has a solid top and beanbag cushion on the bottom. If you're working for longer periods, then it is recommended to use a laptop stand that lets you use a separate keyboard and ergonomically positioned wireless mouse. When if comes to these items, there is a huge variety of recliners and laptop stands, some very elaborate, and there's bound to be a style to suit your needs.
Need Help Breaking The Pattern Of Sitting All Day?
Set Reminders
Today's society offers tons of modern technological conveniences, so use these gadgets for good! Put alarms on your computer or phone to prompt you to stand up every 20 minutes while at work. Give yourself a daily goal, like getting in 5,000 non-running steps and download an apps like Pedometer Free or Garmin Fit to track your activity level throughout your day.
Walk & Talk
Skip the conference room and walk the halls with coworkers when you need to brainstorm ideas or discuss a project.
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