Loading page
About this tool
Build a sit-stand rotation with micro-movement breaks and get your standing desk and monitor heights from your body height.
This planner converts your working day into an alternating sit-stand rotation and tells you exactly how many minutes you end up standing, with micro-movement prompts every 30 minutes of standing. It also derives your standing desk, seated desk, chair and monitor heights from your body height using 50th-percentile adult proportions from Pheasant's Bodyspace anthropometric tables. The daily targets follow the 2015 British Journal of Sports Medicine expert statement on the sedentary office, which recommends at least two hours a day of standing and light activity during work hours, building towards four.
Open Standing Desk Posture Routine on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Desk, seat and monitor heights come from published body-proportion ratios, not a one-size-fits-all number.
Standing still is its own load, so the plan schedules weight shifts, calf raises and short walks inside every standing block.
It shows the real standing minutes your rotation produces and how far short of the daily target you are.
Aim for at least 2 hours of standing and light walking across the working day, progressing towards 4 hours — the target set out in the 2015 British Journal of Sports Medicine expert statement on the sedentary office. Build up gradually rather than jumping straight to four hours, and break standing into blocks rather than one long stint.
Set the keyboard surface at standing elbow height, which is about 62.5% of your body height — roughly 109 cm for someone 175 cm tall — or up to 5 cm below it. Your elbows should sit at about 90–100° with your shoulders relaxed and your wrists straight.
No. Prolonged static standing brings its own problems, including leg discomfort, low-back pain and venous pooling, which is why this planner caps a single standing block at 60 minutes. The evidence points to changing posture often and moving regularly rather than replacing one fixed posture with another.
Put the top of the viewable screen at, or up to about 5 cm below, your standing eye height — around 159 cm above the floor for a 175 cm person — and about an arm's length away. ANSI/HFES 100 and the OSHA computer-workstation guidance both place the top of the screen at or slightly below eye level so your neck stays neutral.