A Confession From a “Code Aholic”
Hello everyone!” 👋 Like many other developers, I am a true “code aholic,” tirelessly working day and night, even taking on work during weekends. 12 to 16 hours of coding every day is normal for me. However, there’s a painful truth: “sitting too much leads to health issues,” and my back has started “speaking out” in protest. 😢 I’ve tried various ways to ease the strain on my body, from adjusting my posture and using the Pomodoro technique (Tomato Method) to even experimenting with standing while working. After trying all of these, I found that standing at work brought the most unexpected results! This is the story of my journey from sitting to standing at work and the surprising benefits it brought.
The Situation Before:
Actually, I wasn’t lacking in equipment. Back in my freshman year, I couldn’t stand the makeshift chairs and tables, so I worked part-time to invest in a good desk and chair (a 1.8 x 0.6m custom-made table and a chair from Hòa Phát). That was a really good decision.
Later on, the Hòa Phát chair was passed down to my younger brother, but the desk has stuck with me till today. Currently, I sit on a super comfy ergonomic chair, a birthday gift from my “beautiful eny ❤️” last year. My desk, chair, and screen are all set up very well, and I always try to sit in the right posture. Yet, recently, every night when I go to bed, my back still makes that annoying “crack crack” sound. 😩 I’m sure many of you have or are going through something similar, right? 🥲
The “Enlightenment” and My “Standing Up” Journey
To be honest, I was initially hesitant. Partly because standing while working is not yet a common practice in Vietnam, and the cost of investing in a good adjustable desk isn’t cheap. On the other hand, I was concerned whether standing would tire my legs and arms more. But then I realized that health is the most important thing, and “you have to try to know,” so I decided to go for it. I repurposed a small tea table I had bought for my younger brother, placing it on my work desk to raise my viewpoint to a suitable level (see the first image of the blog).
At the start, I had thoughts like:
- Can I really stand all day?
- I’m used to sitting in a comfortable chair; will standing be uncomfortable?
- Standing must use up more energy, will I be able to work efficiently?
However, these worries quickly disappeared once I started experiencing it firsthand.
12 Days of Challenge and Unexpected Results
I started standing in early December, and after 12 days, I noticed a clear change. Nothing too drastic, I simply “transformed” my desk into a standing desk (sitting was impossible in that position 🙄). I stood, and on weekends, I stood all day, only sitting when eating. The first day went by quickly with no issues. Perhaps I was too focused – so focused that I didn’t even notice I was standing. By the end of the day, I didn’t feel any numbness or fatigue in my legs. This could be because I still maintained my Pomodoro habit (50 minutes of work, followed by a 10-minute break). I also often went to the kitchen to get some water or took short walks to think, so I didn’t feel much of a difference.
After 3-4 days, my body started to adapt. The feeling became more familiar, and my body was “full of energy” and “focused.” Most notably, my back felt much better. At night, I added a thin pillow under my lower back (an “old pro” trick 😉), and the “crack crack” sounds disappeared. Now, after 12 days, my back feels “perfectly fine.” I no longer feel sluggish when I wake up. Maybe this is the “sweet fruit” of standing up.
”Standing While Working”: Scientifically Proven Benefits
Standing while working is not just a temporary trend but also offers numerous health benefits that have been scientifically proven. Below are reliable scientific studies:
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Effective Calorie Burn: A 2022 study from Loughborough University (UK) published in the Journal of Physical Activity and Health shows that standing can burn 88-210 calories per hour, significantly higher than sitting (60-130 calories). On average, a person can burn an additional 54 calories per day simply by standing more.
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Reduced Back Pain and Improved Posture: A 2021 study in the Applied Ergonomics journal found that using a standing desk helps:
- Reduce 54% of back pain symptoms in office workers
- Improve spinal posture
- Enhance muscle activity
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Positive Impact on Cardiovascular Health: A 2023 study from Harvard Medical School found that:
- Regular standing can reduce the risk of cardiovascular disease by 33%
- Improve blood circulation
- Help regulate blood pressure
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Reduced Cancer Risk: A 2022 international cancer study showed that:
- Reducing prolonged sitting time can lower the risk of colon and rectal cancer by 20-25%
- Increased physical activity helps boost the immune system
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Improved Productivity and Mood: A 2023 study from Columbia University demonstrated:
- 46% increase in work efficiency
- 38% improvement in mood and energy levels
- Reduced stress and fatigue
Important Note: Experts recommend combining sitting and standing, not standing for too long at a stretch. The goal is to regularly change positions and maintain light activity.
”Tips” for Standing “Newbies”
If you’re ready to “stand up,” here are a few “tips” to get you started:
- Take it slow: Don’t jump into standing all day right from the start. Start with 30-60 minutes and gradually increase.
- Listen to your body: If you’re tired, sit down. Don’t “push it too hard.”
- Anti-fatigue mat: A “must-have” accessory that helps you stand longer without foot pain.
- Alternate between standing and sitting: Balance the time spent standing and sitting, for example, 50-50 or 30 minutes standing - 30 minutes sitting. Experts recommend standing for about 4 hours a day, alternating with sitting and resting.
- Comfortable shoes: Choose soft, cushioned shoes to “pamper” your feet.
- Adjust your desk: Ensure the screen is at eye level, and your elbows form a 90-degree angle when typing.
- Stay hydrated: Standing can make you lose water faster, so drink plenty of fluids.
- Stretch: Occasionally stretch, rotate your neck, and walk around to “release” muscle tension.
- Incorporate walking: Don’t “stand still” in one spot—add light walking and movement to improve circulation.
Conclusion: “Stand Up” and “Shine”
Standing up isn’t just about changing your work posture; it’s about changing your mindset about health. I hope my story has inspired you to “stand up” and tackle coding in a healthier way. Give it a try and share your thoughts with me! 😉
Wishing you an enjoyable and energetic holiday ahead! 🎄🌟🏃♂️💨