Best Practices

Transform your Ascend desk into the ultimate tool for well-being and productivity with these expert practices.

For Maximum Comfort

1. Alternate Regularly

Golden Rule: Never more than 1 hour in the same position

• Sitting: Maximum 45 minutes straight
• Standing: Maximum 30 minutes straight
• Transitions: Every 20-30 minutes ideally

2. Smooth Transitions

Avoid abrupt changes:

• Don’t jump from 75 cm to 115 cm directly
• Use intermediate height (90-95 cm) as bridge
• Take 30 seconds to adapt to new height

3. Personalize Your Heights

Factors to consider:

• Your specific height: Use ergonomic formulas
• Daily footwear: +2-5 cm with high shoes
• Mat thickness: -1-2 cm if using anti-fatigue
• Time of day: You may need minor adjustments

For Greater Productivity

1. Tasks by Position

Maximize each posture:

Standing - Energetic activities:

• Phone calls and video conferences
• Brainstorming and creativity
• Quick document reviews
• Planning and organization
• Collaborative work

Sitting - Deep work:

• Programming and development
• Long and detailed writing
• Complex data analysis
• Precision design
• Tasks requiring sustained concentration

Intermediate height - Transitions:

• Email review
• Quick administrative tasks
• Changes between work types
• Short active breaks

2. Ideal Moments to Change

Natural signals:

• Between different tasks: Perfect for change
• After completing a pomodoro: 25 min ideal cycle
• During natural breaks: When finishing meetings, calls
• When concentration drops: Body asks for movement

3. Listen to Your Body’s Signals

Signals to stand:

• Restlessness or fidgeting
• Sleepiness after lunch
• Feeling “mentally stuck”
• Heavy or numb legs

Signals to sit:

• Foot or leg fatigue
• Lower back pain (while standing)
• Need for precision work
• General tiredness

Combination with Exercises

Position Change Routine (2 minutes)

When changing to standing:

1. Neck stretches: Right, left, forward, back
2. Shoulder rotations: 10 forward, 10 backward
3. Spine stretch: Arms up, stretch toward ceiling
4. Core activation: Contract abdomen 5 seconds

When changing to sitting:

1. Calf raises: 15 repetitions
2. Ankle rotations: 10 in each direction
3. Back stretch: Lean forward gently
4. Deep breathing: 3 complete inhalations

Exercises While Working

Standing (without interrupting work):

• Weight shifting between feet
• Calf raises during reading
• Small hip movements
• Frequent postural adjustments

Sitting (micro-movements):

• Shoulder rotations every 10 minutes
• Discreet neck stretches
• Abdominal contractions
• Changes in leg position

Optimization by Schedule

Morning Routine (7:00-12:00)

High energy - Take advantage:

• Start sitting for complex tasks (30 min)
• First transition to standing for calls
• Alternate every 20-30 minutes
• More standing time to maintain energy

Evening Routine (12:00-18:00)

Medium energy - Manage:

• After lunch: standing to combat sleepiness
• Deep work sitting in longer blocks
• Use standing for meetings and collaboration
• More frequent transitions toward end of day

Best practices become natural habits with consistency and patience.