A standing desk only helps if it's set to the right height, and if you actually switch between sitting and standing. Set it too high and your shoulders creep up; stand all day and your feet, legs and back pay for it instead. Here's how to find the right standing desk height, how often to stand, how to use memory presets, and whether a sit-stand desk is worth it.
What Is the Right Standing Desk Height?
Set the desk so your elbows are bent at about 90 degrees, forearms roughly parallel to the floor, and your wrists straight while you type. For most people, that puts the desk surface at or just below standing elbow height.
How to set it
- Stand in the shoes you usually wear at your desk, with your weight even on both feet.
- Relax your shoulders and let your arms hang, then bend your elbows to 90 degrees.
- Raise or lower the desk until the keyboard sits just under your palms.
- Adjust the monitor so its top is at or slightly below eye level, about an arm's length away.
Standing desk height by your height
| Your height | Approximate standing desk height |
|---|---|
| 5 ft 0 in – 5 ft 3 in | about 37–40 in |
| 5 ft 4 in – 5 ft 7 in | about 40–42 in |
| 5 ft 8 in – 5 ft 11 in | about 42–45 in |
| 6 ft 0 in – 6 ft 3 in | about 45–48 in |
These are only starting points. Measuring your own elbow height is more reliable, because proportions and footwear change the number by an inch or more.
Don't Forget the Sitting Height
A sit-stand desk needs two good positions. Sitting, the desk should again be near elbow height, with your feet flat and thighs roughly parallel to the floor. See standard desk height for the seated numbers.
How Long Should You Stand at a Standing Desk?
The goal isn't to stand all day. It's to move more and change position often. Long periods of standing still have their own downsides, including tired legs and foot and back discomfort. A widely cited pattern from Cornell University's ergonomics program is about 20 minutes sitting, 8 minutes standing and 2 minutes moving in every half hour. Cornell calls it a ballpark goal, not a rule, and warns that too much standing can also harm your health. Start with short standing periods and build up.
Research backs that caution. A large Ontario study found that people in jobs that were mostly standing had about twice the risk of heart disease of those in mostly sitting jobs, and prolonged standing at work is linked to varicose veins. The healthiest pattern is variety.
- Stand for calls, quick emails and reading.
- Shift your weight, and use a footrest or rail to alternate feet.
- Take short walking breaks.
- Stand on an anti-fatigue mat, which most studies find reduces discomfort compared with a hard floor, and wear supportive shoes.
How to Use Standing Desk Memory Presets
Most electric standing desks let you save your favorite heights so the desk returns to them at the touch of a button. The exact steps vary, so check your manual, but the usual process is:
- Use the up and down buttons to move the desk to your sitting height.
- Press the save (or "M") button, then a number button (1, 2, 3 or 4) to store that height.
- Move to your standing height, then save it to another number.
- Next time, press the number to go straight to that height.
Save a sitting and a standing height for each person who uses the desk.
What to Look For in a Sit-Stand Desk
- Height range: the low end should reach your seated elbow height, and the high end your standing elbow height. Ergonomic guidelines suggest about 22–50 in to fit most people; many consumer desks run from about 28–30 in up to 45–48 in, so shorter users should check the minimum height.
- Stability: dual motors or dual columns and a crossbar reduce wobble at full height.
- Load capacity: enough for monitors, a computer and accessories.
- Memory presets and a display for repeatable heights.
- Cable management: cords need slack for the full range of movement.
- Noise: quieter motors are better for shared spaces.
Our Height Adjustable Standing Desk adjusts from 29.6 in to 44.9 in at about 0.8 in per second, has four memory presets with a digital display, and a 63 × 31.5 in top rated for 110 lb. Its furniture-style column legs look more like a wood desk than office equipment. The 44.9 in top height suits most people up to about 5 ft 10 in standing; taller users should check their standing elbow height first. At its 29.6 in lowest setting, shorter users may want a footrest when seated.
Is a Standing Desk Worth It?
For many people, yes, as a way to break up long periods of sitting and change posture through the day. A 2018 Cochrane review found sit-stand desks cut workplace sitting by roughly an hour or more a day, though the evidence quality was low. It isn't a fitness tool on its own, and standing doesn't replace exercise. You'll get the most out of one if you switch positions regularly and set both heights correctly.
Standing Desk Setup Checklist
- Desk at elbow height when sitting and when standing
- Monitor top at or slightly below eye level, 20–30 in away
- Keyboard and mouse close, wrists straight
- Anti-fatigue mat and supportive shoes
- Presets saved for each user
- Cables with enough slack for the full range
For room planning, see home office layout ideas.
FAQ
How high should my standing desk be?
At about standing elbow height, so your elbows bend at 90 degrees. For many adults that's roughly 38–46 in.
Should the monitor be higher on a standing desk?
The rule doesn't change: the top of the screen at or slightly below eye level. Many people need a monitor arm or riser.
Is it bad to stand at a standing desk all day?
Yes, standing still for long periods has its own risks, including leg discomfort and varicose veins. Alternate between sitting, standing and moving.
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