Standing Desk Timer Calculator
Plan your ideal sit-stand schedule at work.
Enter your hours and preferred ratio to get a standing desk routine that reduces fatigue.
Standing Schedule
Standing Desk Timer creates a balanced sit-stand schedule for your workday.
Standing Time = Work Hours × (Stand Ratio / (Sit Ratio + Stand Ratio))
Sitting Time = Work Hours × (Sit Ratio / (Sit Ratio + Stand Ratio))
Research-backed recommendations:
- Start with a 1:2 ratio (stand 20 min, sit 40 min)
- Work up to 1:1 ratio over several weeks
- Stand for 2–4 hours total per workday
- Change positions every 30–45 minutes
Benefits of alternating:
- Reduces lower back pain by 32% (Cornell study)
- Increases energy and focus
- Burns 50+ extra calories/hour while standing
- Improves posture over time
Tips:
- Use an anti-fatigue mat while standing
- Wear supportive shoes or go barefoot on the mat
- Keep monitor at eye level in both positions