How Often Should You Stand During an 8-Hour Workday?

Let’s get one thing straight: sitting for hours on end isn’t doing your body any favors. Sure, it may feel cozy to nestle into your office chair, but if you’re not standing up and moving around, you’re inviting a slew of health issues to crash your party. So, how often should you stand during that dreaded 8-hour workday? Spoiler alert: way more than you’re currently doing.

Standing Recommendations

The 20-8-2 Rule

Forget the outdated advice that says “just keep working.” Instead, try the 20-8-2 rule: for every 30 minutes of sitting, stand for 8 minutes and take 2 minutes to stretch or move around. Those little wiggles will do wonders for your circulation and energy levels.

The 1-Hour Rule

If that feels like too much (and I get it; we’re all busy), you can go with the 1-hour rule: stand for about 15 minutes after every hour of sitting. It’s simple math—more standing equals a happier, healthier you.

The Benefits of Standing

Let’s break down why standing is a game changer:

• Improved Circulation: Standing regularly helps keep your blood flowing, reducing the risks associated with long periods of sitting, like blood clots and cardiovascular issues.
• Enhanced Focus and Productivity: Don’t just take my word for it—ask the folks at the University of Leeds. Their study found that employees using standing desks reported a productivity boost of up to 45% compared to their seated counterparts. That’s right: standing can make you a productivity powerhouse.
• Health Benefits: The American Heart Association is serious about the dangers of excessive sitting. The longer you sit, the higher your risk of obesity, diabetes, and early mortality. And if that doesn’t motivate you to get up, what will?

Personalize Your Routine

Everyone’s body is different, so pay attention to how you feel. If sitting for extended periods leaves you feeling sluggish or uncomfortable, it might be worth standing or moving more often. Incorporate activities like walking meetings or using a standing desk if possible.

Conclusion

So, what’s the bottom line? You need to stand more during your workday. Break the cycle of mindless sitting—because, let’s be real, that’s not a badge of honor. Whether you adopt the 20-8-2 rule, the 1-hour rule, or create your own standing schedule, your body will thank you. Stand up and take charge of your health!

University of Leeds. (2012). “Stand up for your health: Workers who use standing desks are 45% more productive.” University of Leeds. Link

American Heart Association. (2016). “Sitting and Your Health.” American Heart Association. Link

Shrestha, N., et al. (2020). “Effects of Breaks on Health and Productivity: A Systematic Review.” International Journal of Environmental Research and Public Health. Link