Quick Reference Guide to Quick Reference Guide to

SitSit--Stand WorkstationsStand Workstations

Standing Up for Your Health, Comfort and Productivity at the Office

Version 1 (5/26/2015)

Another free resource provided by The Office Spot, who is solely responsible for its content.

PO Box 1346 Healdsburg, CA 95448

(707) 433-3897 www.theofficespot.com

Quick Reference Guide to Quick Reference Guide to

SitSit--Stand WorkstationsStand Workstations

CONTENTS

1: The Dangers of Prolonged Sitting. . . . . . . . . 3

2: The Benefits of Standing Desks . . . . . . . . . . 4

3: Transition to a Standing Desk: 4 Steps. . . . . .5

Stretches & Exercises. . . . . . . . . . . . . .6

4: Equipment Guide

Option 1: Desktop Conversion. . . . . . . . .7

Option 2: Portable Workstations . . . . . . .8

Option 3: Full Sit-Stand Desks . . . . . . . . 9

Accessories and Active Seating . . . . . . 10

Version 1 (5/26/2015)

A free resource provided by The Office Spot, who is solely responsible for its content.

PO Box 1346 Healdsburg, CA 95448

(707) 433-3897 www.theofficespot.com

For assistance or more information, contact:

Ray Palacio (President) rpalacio@sonic.net (707) 217-5207

or Mark Kramer (Account Manager) mark.kramer@sonic.net (707) 225-1375

For people who sit most of the day, their risk of heart attack is about the same as smoking. —Martha Grogan, Mayo Clinic Cardiologist

The American Medical Association (AMA) agrees that sitting for extended periods of time is extremely detrimental to health. Their newly adopted policy recommends business organizations offer sitting alternatives, including standing desks.

Excessive sitting impacts our body’s metabolic system: “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease” —James Levine, MD, PhD

Health Consequences of Sitting The study done by the Medicine & Science in Sports & Exercise also found that there are significant health risks for those who spend most of their time sitting. Over the course of 13 years, those in the study who sat for most of the day were 54% more likely to die of heart attacks.

While that might be the scariest risk, there are others too, such as obesity, diabetes, heart disease and a variety of cancers that can cause an early death. Here are some of the most common ways that long term sitting negatively affects you:

3.Weight Gain The body naturally breaks down fat in the blood stream, but when you are sitting all day, your circulatory system slows down significantly. This is why the average person will gain an average of 16 pounds just 8 months after starting an office job. It’s no wonder why obesity is often associated with long term sitting.

4. Links to Type II Diabetes Sitting burns about a calorie per minute, about half of what you would burn by standing. This inactivity can cause insulin levels to plunge, leading to a higher risk of developing Type II Diabetes, especially in women.

1. Weakened Muscles Sitting in an office chair all day means that none of the most important muscle groups in your body are getting the activity they need. In order to properly support you, your muscles need to stay active daily.

2. Heart Risk Because sitting has a negative effect on blood sugar and blood fat levels in the body and long term sitting can be linked to heart disease. Sitting can reverse a well-intended workout. Heart disease can prove fatal, and in the early stages it can produce heart attacks.

Quick Reference Guide to Sit-Stand Workstations Pg. 3

To prevent “sitting disease” and promote good health, many office workers are switching to standing desks. Research shows that staying in your chair for ten or more hours a week can be directly linked to weight gain, back issues and circulatory problems in the long run. In contrast, standing seems to reverse many of these illnesses. Spending your hours standing feels more natural and burns more calories. Instead of crouching over the computer screen, you can turn, pace, dance and fidget like humans do naturally. This allows the body to burn calories and the extra movement allows the blood to circulate throughout the body.

1. Lose Weight Sitting down all day is one of the worst things you can do for your body. You liter-ally burn more calories by chewing a piece of gum than you do by sitting. Standing while you work, in comparison, can burn up to an extra 280 calories a day. Sound crazy? The difference might not seem like a lot, but it’s the difference be-tween 2000 calories a week leading to a weight gain of 20 pounds over a year.

3. More Energy That sluggish feeling you get when you’ve been sedentary for a long time is actually caused by sitting. Standing up at your desk keeps the blood flowing and allows you to feel vibrant and alert. When your body has more space and the ability to move naturally, you’ll feel less fatigued and have more energy throughout the day.

2. Improve Posture Chances are you probably don’t have good posture sitting at your desk. Standing naturally improves your posture. Standing naturally promotes better posture and helps strengthen your muscles. It allows your body the natural movement it craves while taking pressure off of your back and joints.

“Kottmann’s Desk”

circa 1886

Quick Reference Guide to Sit-Stand Workstations Pg. 4

We recommend alternating sitting and standing for the first few weeks of your transition. Stand for an hour and then take an hour off your feet. This allows your muscles to grow accustomed to your new work routine.

Step 1Step 1

3: Transition to a Standing Desk: 4 Steps Change is never easy. That’s why we’ve created this simple guide for helping lifetime sitters ease into their new relationship with their standup desk. We know that the transition can be awkward at times, but soon your body and mind will feel refreshed and energized!

What to Expect Most people experience some level of discomfort during the first week getting acquainted with their new desk. You’re reactivating muscles you haven’t used for a while!

During the first few days, your body (feet in particular), might endure some minor aches and pains. Rest assured --- by the end of the process, your body will feel rejuvenated and full of the energy that you lacked in sitting.

Step 2Step 2 (1) The best way to get comfortable and ready to stand is to stretch and perform simple exercises (see the next page for ideas). It takes only minutes but helps for hours. Also, make a habit of stretching and moving throughout the day. Remember: Moving more often is the whole point of the standing desk and the key to its health benefits! (2) Consider your shoes. Wear something breathable and appropriate for movement (no high heels). If you need to wear high heels to work for some reason, consider keeping a pair of comfort shoes that you can slip on while at your desk..

Step 3Step 3 Ease Into It

Its time to rethink your workspace. Experiment, but start here: When standing, make sure that the top of your computer monitor is about eye level. This prevents neck strain by allowing you to look straight ahead. Your keyboard should be just below your elbows and, if possible, tilted slightly away from you. This prevents arm and shoulder strain.

Get Comfortable

Optimize Your Workspace

Most people assume that once they start standing, they have to be rigid. Nothing could be further from the truth. After you start standing, you want to move around. If its permissible, put on some music. The more you move around naturally, the more benefit calories you burn, the more energy you’ll feel and the more healthy you’ll become. The #1 rule of the standing desk: Always be moving.

Step 4Step 4 Keep Moving

#1 RULE:

ALWAYS BE

MOVING

Quick Reference Guide to Sit-Stand Workstations Pg. 5

Only 4 minutes! To prevent soreness and stay on your feet longer, we recom-

mend doing a few of these simple stretches and exercises throughout the day. A short 3-4 minute exercise break every hour will improve circulation and to stretch your muscles & connective tissue.

10-20 Seconds 2 Times

10-15 Seconds 8-10 Seconds

each side

3-5 Seconds 3 Times

10-12 Seconds each arm 10 Seconds

10 Seconds

8-10 Seconds each side

8-10 Seconds each side

10-15 Seconds Two Times

Images from Stretching © 2000 by Bob and Jean Anderson, Shelter Publications, Inc.

15-20 Seconds

Shake out hands 8-10 Seconds

Quick Reference Guide to Sit-Stand Workstations Pg. 6

Option 1: Desktop ConversionOption 1: Desktop Conversion

This is the simplest, most affordable sit-stand solution. If you’re new to standing desks and looking for a low-risk way to experiment, this provides a great introductory option. If space allows, you may install a second monitor and set aside a portion of your desk just for standing. Or, if space is limited, you can raise your existing monitor & keyboard whenever you switch from sitting to standing by using devices like those pictured below.

Detached Detached

Conversion SystemsConversion Systems

starting at $99starting at $99

AttachedAttached

Conversion SystemsConversion Systems

starting at $249starting at $249

DeliveryDelivery

AssemblyAssembly

AdjustmentAdjustment Try it out at your workstation

for a week or two, 100% risk-free!

Quick Reference Guide to Sit-Stand Workstations Pg. 7

Equipment GuideEquipment Guide

If you have space near your desk, you may consider a free-standing sta-tion like those pictured here. This way, you can switch to standing without interrupting your current desk arrangement. These portable standing stations are often adjustable, allowing you to keep your moni-tor and keyboard at an optimal height, and are more affordable than replacing your desk.

Portable WorkstationsPortable Workstations

starting at $249starting at $249

Try it out at your workstation

for a week or two, 100% risk-free!

FREE DeliveryFREE Delivery

Try Before You BuyTry Before You Buy

Equipment GuideEquipment Guide

Quick Reference Guide to Sit-Stand Workstations Pg. 8

Option 2: Portable WorkstationsOption 2: Portable Workstations

A full standing desk is a bigger investment but is an option many people prefer. This allows you to lift everything on your work surface for maximum ac-cessibility. The height adjustment can be either manual, pneumatic or motorized.

Full SitFull Sit--Stand DesksStand Desks

starting at $499starting at $499

Quick Reference Guide to Sit-Stand Workstations Pg. 9

Equipment GuideEquipment Guide

Option 3: Full SitOption 3: Full Sit--Stand DesksStand Desks

DeliveryDelivery

AssemblyAssembly

AdjustmentAdjustment

Try it out at your office

100% risk-free! Call Ray at (707) 217Call Ray at (707) 217Call Ray at (707) 217---520752075207 or Email rpalacio@sonic.netor Email rpalacio@sonic.netor Email rpalacio@sonic.net

Ready to Ready to

Take a Stand Take a Stand

for Your Health?for Your Health?

Want to try one out risk-free?

Contact us today.

Quick Reference Guide to Sit-Stand Workstations Pg. 10

Anti-Fatigue Mats

These mats are inexpensive and help prevent the sore-ness sometimes associated with prolonged standing.

Wireless Keyboard and Mouse

Wireless input devices are helpful additions to any standing desk, easing the conversion between sitting and standing.

Equipment GuideEquipment Guide

Accessories & Active Seating Accessories & Active Seating

Ball chairs and wobble stools help keep you in motion, build core strength, and ease sit-stand transitions.

“Zenergy” Ball Chair

Wobble Stool

Backless Chair

Height adjustable stools and backless chairs help you transition rapidly from standing to seated or semi-seated postures.

Options available for Both Mac and PC (707) 433-3897