Track daily standing time against sitting.
Standing time is meaningful relative to sitting time, so the share of active hours spent upright is the headline figure. A sitting-to-standing ratio of about two to one — roughly a third standing — is the target most sit-stand desk guidance converges on. Expressing the gap in extra minutes makes it actionable: it is usually one or two more standing blocks rather than a wholesale change.
Standing share and ratio
Standing share = standing hours / (standing + sitting) x 100; extra minutes needed = (target share/100 x active hours - standing hours) x 60
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Common guidance is two to four hours of standing and light movement across a working day, built up gradually rather than all at once.
No. Prolonged standing brings its own problems for legs, feet and lower back. Alternating every 30-60 minutes is the goal.
Only modestly — a few extra calories per hour. The benefits are more about posture, circulation and breaking up sedentary blocks than energy expenditure.