Create Your Standing Schedule

Tell us about your work to create a personalized schedule.

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How to Use This Calculator

  1. 1
    Select your fitness level
    Choose beginner if you're new to standing desks, intermediate if you've used one for a few months, or advanced for experienced users
  2. 2
    Choose your work type
    Select the type of work you do most - desk work (typing/reading), active (moving around), or meetings
  3. 3
    Enter your work hours
    Input how many hours you typically work in a day
  4. 4
    Get your schedule
    Receive a personalized sit-stand schedule with recommended intervals throughout your workday

Why Standing Intervals Matter

Research shows that prolonged sitting increases health risks, but standing all day isn't the answer either. The key is finding the right balance with regular transitions between sitting and standing.

Risks of Prolonged Sitting

  • Increased risk of heart disease and diabetes
  • Poor circulation and leg discomfort
  • Reduced calorie burn and metabolism
  • Back pain and poor posture over time

Benefits of Sit-Stand Transitions

  • Improved circulation and energy levels
  • Reduced back and neck strain
  • Better focus and productivity
  • Increased calorie burn throughout the day
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Standing Time Guidelines by Fitness Level

Recommended standing intervals for an 8-hour workday

Fitness Level Standing Time Interval Length
Beginner 1-2 hours total 15-20 min standing
Intermediate 2-4 hours total 30-45 min standing
Advanced 4-6 hours total 45-60 min standing

* Start conservatively and gradually increase standing time over 2-4 weeks.

Frequently Asked Questions

Most experts recommend switching every 30-60 minutes. Beginners should start with shorter standing intervals (15-20 minutes) and gradually increase. The key is regular movement rather than extended periods in either position.
Yes, standing all day can cause leg fatigue, varicose veins, and lower back strain. Balance is key - aim for a 1:1 or 2:1 sitting to standing ratio depending on your fitness level.
The 20-8-2 rule suggests: 20 minutes sitting, 8 minutes standing, and 2 minutes of movement/stretching. This 30-minute cycle promotes regular transitions throughout your workday.
Yes, a timer or app reminder is highly recommended, especially when starting out. It's easy to lose track of time while working. Many standing desk apps can automate these reminders.
Most people need 2-4 weeks to fully adjust. Start with just 30-60 minutes of standing per day in the first week, then gradually increase by 15-30 minutes each week until you reach your target.