Use this easy and efficient checklist to build the healthy, productive workspace of your dreams.

Things to Think About While Sitting

1. My chair is vertically adjustable and on a five-point base — a supportive foundation is a critical first step to a healthy workspace.
2. My chair has an adjustable lumbar (lower back) support — avoid a hunched or over-extended posture.
3. When seated, my knees are not higher than my hips — keep those hips open and engaged.
4. My feet rest flat on the floor or are supported by a stable footrest — congrats, you’ve graduated from the kiddy table!
5. I do not sit continuously for more than 1 hour at a time — sitting is killing us and making us stupider — get off your butt!

Things to Think About While Standing

1. I have a standing or upright desk available to me — many companies have started to really invest in their employees’ health and offer standing desk options. A simple, affordable (and shareable) solution will work just fine.
2. If a standing desk is not available to me, I have asked my company to provide a standing desk option. Many insurance policies actually cover health-related office tools like standing desks—so don’t be shy about asking your HR department or office manager about available desk options. You can even send them a link to this article for reference.
3. My standing desk is height-adjustable and accommodates my personal preferences — everyone is different, so start slow and don’t feel the need to invest in a bulky, expensive option right off the bat.
4. My standing desk is not my only workstation option — we all get tired of standing sometimes, make sure you can sit when and where you want.

General Mobility and Health 

1. I acknowledge that we are neither meant to sit nor stand for long durations of time throughout our workday—James Levine of the Mayo Clinic offers lots of helpful studies that will build your awareness and make you sound smart.
2. I take multiple walks throughout my workday — your body is meant to move!
3. I avoid sitting at my desk while eating lunch — Huffington Post says it will increase your stress levels and decrease your creativity.
4. I drink at least ½ my body weight in ounces of water each day — a person who weighs 180 lbs should drink at least 90 oz of water each day.
5. I stretch at least once per day — although we highly suggest you stand up and stretch, here is a stretching routine you can even do at your desk.