December 11, 2018


by Ashley Meyers

Stand Up!


We sit while we eat breakfast. We sit while we drive to work. We sit at work. We sit while eating dinner. We sit in front of the TV – I think you get the jist. It is time to reduce optional sitting in your life. Check out my first two series to learn more about moving more and sitting less! When you are ready to stand more, it is important to be standing correctly!

Make it Happen

Change your desk to fit your optimal shape, rather than changing your shape to fit your desk.

Guidelines for proper standing workstation guidelines:

  • Set your standing desk at about elbow height. This means your elbows should be in a 90 degree position from the floor.
  • Ensure your screen/monitor is it 20–28 inches (51–71 cm) from your face, to have proper neck alignment and protect your eyes.
  • In order to protect your wrists when standing, always keep your keyboard and mouse at the same level, and your wrists straight when typing.
  • Flat shoes are best. A flat shoe best represents bare feet. Look for shoes that have a minimal drop from the heel to the toe. Other shoes, especially high heels, can shorten your tendons and connective tissues, which can impact your range of motion.
  • Consider an anti-fatigue mat to let your feet and legs make small movements, helping strengthen them. This improves blood flow and reduces overall discomfort. This type of mat is especially important if your floor is concrete.

Were you a good driver the first time you got behind the wheel? Probably not. Although good body positioning takes very little effort, the hard part is making a habit of it.

Make it Happen

Set an alarm or put a post it note on your computer, to help remind you to check your positioning and posture. The alarm may need to be set for more often at first, until you are mindful more often.

It’s Time to Snack!

If you have read any of my previous blogs in the Workplace Wellness series, you know that I am a big advocate of snacking throughout the day. Snacking can help prevent a mid afternoon slump and overeating at meals, which can lead to an unproductive rest of the workday.

Is your office or home space set up for success for snacking? Here are my top recommendations to stock up on:

Non-Perishable Snacks – Great in briefcases, gym bags, filing drawers, or sitting right on your desk!

Banana or apple and nut butter

Any fruit – Banana, apple, clementine, grapes etc.

Beef or Turkey Jerky

Trail Mix or Nuts/Seeds

Snack Bar: Kind Bar, RX Bars, Lara Bars, etc.


Perishable Snacks – Great in a mini cooler or fridge

Celery and nut butter

Vegetables with guacamole or hummus

Crackers and cheese

Mixed berries with string cheese

Side of sliced tomato and mozzarella

Turkey and cheese roll ups

Pita with Hummus and Turkey

Cubed or sliced chicken

Chicken, cheese and beans quesadilla or wrap

Hard boiled eggs

Individual yogurts or cottage cheese


Part of your wellness team at work? At the next meeting, suggest that conference rooms or breakrooms are filled with snacks for employees, even if just on occasion. A few benefits to share with your team:

  • Potential increased motivation and productivity – Food for Thought: What type of colleague are you when you are hungry? Probably not your best-self!
  • Teamwork and Camaraderie – Snack time draws people away from their desks to a common area
  • Opportunity to teach employees what a good snack is, compared to what may be stocked in the vending machine.


Happy Snacking!


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