The ideal daily schedule combining sitting, standing, movement

Switching to a sit-stand desk is a big step toward healthier work habits, but here’s the truth: standing all day isn’t the answer either. The key is balance; combining sitting, standing, and movement throughout your workday. We recommend following a schedule that keeps your body energized, your mind focused, and your posture healthy.

Why Balance Matters

• Too much sitting leads to stiffness, back pain, and reduced energy.

• Too much standing can cause fatigue in your legs and feet.

• Movement breaks keep blood flowing, refresh your mind, and prevent strain.

The best approach is to rotate positions regularly and listen to your body.

A Sample Daily Schedule

Here’s a simple way to structure an 8-hour workday:

Morning (9:00 AM – 12:00 PM)

• 9:00–9:30: Start seated while you plan your day and answer emails.

• 9:30–10:30: Stand while working on focused tasks.

• 10:30–10:40: Movement break—stretch, refill water, or take a quick walk.

• 10:40–11:20: Sit for concentration-heavy work.

• 11:20–12:00: Stand for calls, meetings, or creative brainstorming.

Lunch Break (12:00–1:00 PM)

• Step away from your desk—move, walk, or eat away from your workstation.

Afternoon (1:00 PM – 5:00 PM)

• 1:00–1:40: Sit for deep focus tasks.

• 1:40–2:20: Stand for lighter work or collaborative tasks.

• 2:20–2:30: Movement break—stretch or walk around.

• 2:30–3:10: Sit and work on reports, emails, or planning.

• 3:10–4:00: Stand for energy as the afternoon slump approaches.

• 4:00–4:10: Final stretch/walk break.

• 4:10–5:00: Alternate between sitting and standing depending on comfort.

General Guidelines to Follow

• Alternate every 30–60 minutes. Avoid sitting or standing for more than an hour straight.

• Aim for a 1:1 or 2:1 ratio (two parts sitting for every one part standing is a good starting point).

• Build in movement breaks—stretch, walk, or simply change posture.

• Listen to your body. If your legs feel tired, sit. If your back feels tight, stand and stretch.

Conclusion
The “ideal” schedule isn’t about standing all day—it’s about mixing sitting, standing, and movement to support both comfort and productivity. With a sit-stand desk from AnthroDesk., you’ll have the flexibility to create a routine that works for your body and your workflow.

Start small, alternate often, and you’ll find yourself with more energy and focus throughout the day.