How-To: Standup and Mobile Workstations

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A few years back, my general manager and editor hurt his back deadlifting. He found the only way he could comfortably work at a desk was to stand. It worked really well for him, even offering benefits above and beyond the improvements in lower back pain – stuff like improved energy levels and increased focus and cognition. Once his back recovered, he continued to stand because of these benefits. It eventually spread to the rest of us at Mark’s Daily Apple and Primal Blueprint, prompting me to devote an entire post to standup workstations.

The first standup desk at our headquarters was cobbled together using a stack of shipping boxes laid flat, but, as the video shows, we’ve improved on it. And, as more of our workers have taken up the practice, we’ve realized that while standing in one place all day may be better than sitting in one place all day, it’s not ideal. Man was neither meant to stand nor sit in place. You stand long enough and you start resting on the desk, leaning forward or to either side and picking up some other bad habits. Some research even indicates that standing at a desk all day comes with certain risks of its own, including increased risk of varicose veins and carotid artery damage. Now, we think in terms of the mobile workstation, and emphasize changing things up throughout the day (i.e. sitting, standing, and walking).

In that vein, we’ve brought in treadmill desks. My favorite is the TreadDesk, a standalone treadmill that fits underneath most desks. It’s just the tread; no podium, no handles, no bulky set-up. Super simple. You walk while you work at the computer. Some folks do around 1.5 miles per hour, others can handle a little over 2 mph, but the most comfortable range seems to lie between 1.5 and 1.8 mph. Every worker gets a TreadDesk if they want one and if it makes sense for their job.

The real beauty of the treadmill desk is that you never feel that incessant need to workout tugging at the back of your mind. Since you’ve already done 5, 6, 7 miles at work, you don’t necessarily have to find time to trudge off to the gym. You can relax, unwind, and spend time with friends and family after work. It doesn’t replace exercise, but it certainly takes the edge off it.

If a TreadDesk doesn’t work or make sense for someone, I encourage frequent movement: walking, squatting, pushups, pullups (there’s even a bar in the office), a light jaunt outside in the Malibu sun. The key is to break up the stasis. Even just five minutes every two hours is plenty.

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