Why I no longer work as a lecturer without a height-adjustable desk

Sitting is one of the most serious risk factors for our health—my reason for having a height-adjustable desk lies precisely here. As a lecturer, I used to spend almost 10 hours a day sitting until I could no longer ignore the alarming facts: 80 percent of the population in industrialized nations complain of back pain.

I've therefore experienced the benefits of a height-adjustable desk firsthand. Standing actually burns about 50 more calories per hour and simultaneously lowers blood lipid levels. The correct standing height at the desk can be individually adjusted, which significantly improves workplace ergonomics. Furthermore, a study shows that employees using height-adjustable desks were able to reduce their daily sitting time by an impressive 82 minutes.

The “40-15-5 rule” has revolutionized my daily work routine: 40 minutes of dynamic sitting, 15 minutes of standing, and 5 minutes of movement.

The health consequences of constant sitting

On average, we Germans spend a shockingly long 9.2 hours sitting on weekdays—that's 30 minutes more than in 2021. 18- to 29-year-olds, in particular, sit the longest, spending over 10 hours a day. A strong argument for height-adjustable desks lies in the far-reaching health consequences of this sedentary lifestyle.

Back pain and neck tension

Prolonged, static sitting tenses and shortens the muscles, especially in the hip flexors. The surrounding connective tissue is affected, leading to painful tension and poor posture.

The symptoms are diverse: The neck feels stiff and causes headaches, while the upper back is strained by muscular imbalances. The lower back bears the entire weight of the upper body, becoming immobile and blocked. Almost one in three Germans (32.6%) was affected by back pain in 2022. This widespread condition caused medical costs of 11.6 billion euros in 2020 – more than diabetes, strokes, or depression.

Concentration problems and fatigue

When you sit, your body falls into a kind of coma.”

Circulation and blood flow slow down, weakening all functions of the cardiovascular system. Sitting in a cramped position leads to shallow breathing and reduced oxygen intake, causing fatigue and poor concentration.

Our brains also suffer: The hippocampus, responsible for learning and memory, is less well-connected when we sit for long periods. The consequences for our everyday work are serious:

• Reduced performance and concentration
• Reduced memory performance
• Higher probability of errors

Long-term risks such as cardiovascular diseases

Even more alarming are the long-term consequences of prolonged sitting. The WHO warns: Prolonged sitting increases the risk of heart disease, cancer, and type 2 diabetes. In fact, the risk of death from continuous sitting is doubled. Shockingly, a lack of exercise even shortens life expectancy. About seven percent of all deaths in Germany are attributable to a lack of physical activity.

The WHO therefore recommends at least 150 minutes of aerobic activity per week. However, 42.2% of the German population fails to achieve this target. A height-adjustable desk offers a practical solution: It allows you to alternate between sitting and standing, thus bringing more movement into your daily work routine. The correct standing height at your desk is crucial for ergonomically relieving strain on your spine.

How the height-adjustable desk has changed my work

When I purchased my height-adjustable desk two years ago, I had no idea how fundamentally my work routine would change. The simple transition between sitting and standing has not only improved my physical condition but also significantly increased my productivity as a lecturer.

More movement in everyday working life

Regularly changing positions has made my workday more dynamic. Instead of sitting all day, I now follow the recommended ratio: 60% sitting, 30% standing, and 10% moving . In fact, the body burns about 0.15 calories more per minute when standing than when sitting. This means that if I replace six hours of sitting with standing, I burn an additional 54 calories per day – over a year, this could lead to a loss of about 2.5 kg of body fat.

I find it particularly remarkable how my circulation has improved. I used to regularly suffer from tension in my shoulders and neck. By alternating between sitting and standing, these areas are now relieved. Furthermore, the improved circulation promotes my overall well-being.

Better concentration in online teaching

Since switching to online teaching, I've noticed that the standing desk significantly improves my concentration. Studies confirm that the physical activity of regular standing can increase motivation, concentration, and performance by up to 20%. Therefore, I usually remain standing during important video conferences and presentations—I speak more freely and appear more present.

My experience is consistent with studies that show that 65% of users of height-adjustable desks report improved concentration and increased productivity after one year.

When standing I feel:

• more alert and attentive
• more flexible in thought
• significantly less tired

Flexibility for long seminar days

On days with six or more hours of lectures, a height-adjustable desk has become indispensable for me. The ability to switch between different positions prevents typical afternoon fatigue. I find the 40-15-5 rule particularly effective: 40 minutes of dynamic sitting, 15 minutes of standing, and 5 minutes of movement.

The individual adjustment of the standing height is crucial for the ergonomic benefits. Depending on my mood and the task at hand, I can choose the optimal position – a flexibility that, as a lecturer, I would no longer want to do without.

Tips for getting started with ergonomic working

Switching to ergonomic working doesn't happen overnight, but with the right tips, it's easy to achieve. Based on my experience as a lecturer, I share the most important insights for a healthy start.

Finding the right standing height

The optimal standing height is between 95 and 130 cm, depending on your individual height. However, it's not your height alone that matters, but your personal body proportions. For correct adjustment, the angle between your upper and lower arm should not be less than 90°.

In practice, this means: Stand upright in front of the desk and choose the height at which your shoulder and neck muscles are most relaxed. My tip: Use a small footrest while standing and regularly shift your weight between your right and left leg.

Useful combination with an ergonomic chair

A height-adjustable desk only achieves its full potential when combined with an ergonomic chair. In fact, you should adjust the chair first, then the desk. Make sure your forearms rest horizontally on the desk while your feet are flat on the floor. This combination promotes a dynamic work style and allows for individual adjustability. This can significantly reduce back pain, neck tension, and headaches.

Implementing the 40-15-5 rule in everyday life

To effectively implement the 40-15-5 rule, set a timer to remind you to change positions. Distribute your tasks wisely: concentrated work while sitting, organizational tasks while standing. Short walks or stretching exercises are ideal for the 5-minute movement phase.

Important : Avoid exceptions, especially at the beginning—otherwise, you'll quickly fall back into old habits. The 40-15-5 method can increase your productivity and well-being by up to 45%.

Applying for a grant: How it works

If medically necessary, you can apply for a subsidy for your height-adjustable desk. Health insurance companies cover costs up to a maximum of €800 or €1,200. To apply, you will need:

• A meaningful medical certificate
• A cost estimate for the desired table
• An application form from your health insurance company

Important : Only purchase the desk after receiving a positive assessment. If the desk was funded by your health insurance, it belongs to you and can be taken with you if you change employers.

Why I also recommend the desk to colleagues

My enthusiasm for the height-adjustable desk has now infected many of my colleagues. After observing my changed working methods, they too wanted to experience the ergonomic benefits for themselves.

Positive feedback from surveys

A survey confirms: 74% of Germans feel more comfortable in an ergonomically designed workplace—a key factor for productivity. In fact, colleagues who have switched to a new workstation report similar experiences to mine.

• Significantly less tension in the shoulder and neck area
• Noticeably more energy in the afternoon
• Better concentration during long seminar days

Ergonomics as part of modern university teaching

Especially in the university context, ergonomic working has become a quality feature. The stress report of the Federal Institute for Occupational Safety and Health shows that over 80% of office workers suffer from work-related complaints. Of these, 61.3% report back pain at least once a year.

At our university, ergonomic concepts are therefore increasingly being incorporated into teaching planning.

A small step with a big impact

Research clearly underlines the positive effects of height-adjustable desks. However, practice also shows that it's often difficult to break out of the sedentary routine at first.

Therefore, I recommend that my colleagues use the memory function or reminder features of modern models. This small step toward ergonomics represents a sustainable investment in their own performance and health for lecturers.