Ergonomics and health | Reading time approx. 3 min 🕒

How do I optimally set up the height of my desk?

The correct desk height is of central importance for healthy work and your performance in the office. Ergonomic work means that according to scientific knowledge, a good working environment is created that minimizes health burdens.

How high should the desk be?

The ideal desk height depends on the body size and the type of tasks carried out. In general, a amount of 72 to 76 cm As ergonomic for most adults. In order to adapt this more precisely, the desk should be set so that the elbows stand at a 90-degree angle to the body when the hands are on the keyboard.

Adjustable desks offer flexibility and are particularly practical if the table is used by several people. Modern models allow the change between sitting and standing, which offers additional ergonomic advantages.

Optimal desk height to the body size

The table below only serves as a guideline, since the proportions between the upper and lower body can vary in every person. People with a relatively long upper body, also called "seat giant", may need a different height than people with long legs.

People have gotten larger over the years, and the desk heights have also adapted. A desk that was considered standard decades ago would possibly be too low today.

The standard height for fixed desks is currently about 74 cm, ideal for people between 170 and 180 cm body size. At height -adjustable desks, the height should be variable between 65 and 85 cm. A adjustability of 65 to 125 cm is recommended for standing seat tables. Motorized models are particularly practical because they facilitate the more frequent adjustment of the height.

Formula for optimal desk height while sitting

A simple formula for calculating the optimal desk height is:

Optimal desk height in cm = 0.198 x body size in cm + 39.27

This is only a guideline; Individual needs and ergonomics should be observed.

Optimal seat height

The seat height should be set so that the feet are flat on the floor and the knees form a 90 degree angle. In this position, the thighs should be parallel to the floor.

Optimal seat height to the body size
The correct desk height and seat height go hand in hand to create an ergonomic working environment. Both must be coordinated to ensure healthy posture. This not only improves comfort, but also reduces the risk of back pain and muscle tension.

A simple formula for calculating the optimal seat height is:

Optimal seat height in cm = 0.198 x body size in cm + 9.77

The following also applies here: this is only a guideline.

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Desk types

Traditional Desks often have a fixed height of 72-74 cm, which is not always ideal for ergonomic work. Adjustable desks, on the other hand, enable an individual adjustment of the height and improve ergonomics at the workplace. These models can usually be adjusted between 66 and 75 cm.

Electrically adjustable desks offer an even larger bandwidth and can often be set between 70 and 128 cm in order to adapt perfectly to your own needs.

The importance of the ergonomic desk and seat height for health

The right desk and posture are not just a question of comfort, but also have a significant impact on health.

1. Reduction of back pain
A false desk height can cause tension in the back and neck and lead to serious problems in the long term.

2. Improvement of posture
An ergonomic desk height improves the general posture and prevents tension in the shoulder area that can cause headaches.

3. Increase in productivity
Studies have shown that an ergonomic workplace can increase productivity by 8-10 %.

4. Protection of the eyes
The correct working height also helps to protect the eyes and to avoid headaches by overexertion.

5. Long -term health prevention
Incorrect seating and desk heights can lead to serious health problems such as herniated discs or cardiovascular diseases.

Instructions for the optimal setting of your desk workstation

The right attitude of your desk is crucial for your comfort and health at work. Here are some aspects that you should take into account:

  • Stable posture by sitting properly: Your feet should be flat on the floor to ensure a stable posture and avoid back and shoulder pain.
  • Position of the monitor: Place your monitor or laptop at eye level, at least one arm length to prevent an unnatural head posture.
  • Arrangement of keyboard and mouse: The keyboard and mouse should be on your desk right in front of you to enable ergonomic hand and arm posture. Your elbows should rest at a 90-degree angle.

Factors for determining the optimal desk height

The determination of the ideal desk height is individual and depends on various factors. Here are some key aspects:

  • Individual body mass: The body size and leg length are crucial for the right desk height. A desk that does not match the body size can lead to incorrect postures. It is particularly important that the feet touch the floor comfortably.
  • Type of activities carried out: Depending on the work, a higher or deeper desk height can be pleasant. For activities such as drawing or writing by hand, a slightly higher desk height is often better.
  • Personal level of comfort: Even if a desk is ergonomically adjusted, personal well -being should be taken into account when choosing the amount.

Alternative solutions for an ergonomic desk height

An ergonomically unfavorable desk can lead to health problems in the long term. If it is not possible to adapt the desk, there are still alternatives to improve ergonomics in the workplace.

If the desk is too high: ergonomic chair and foot support
If your desk is too high, a height -adjustable, ergonomic chair can help. Set it so that your arms are ergonomically positioned. A footrest can help your legs stay healthy.

If the desk is too low: table attachments and monitor solutions
If the desk is too low, table attachments offer a good solution to bring the mouse and keyboard to the right height. For monitors there are special attachments or arms that raise the screen at eye level. If you use a laptop, you should consider a laptop stand and an external mouse and keyboard.

Further considerations on the ergonomics of desks and chairs

Seat height for children
The correct seat height is particularly important for children. Here are some guidelines:

  • 2 to 3 years: 30-35 cm
  • 4 to 5 years: 35-40 cm
  • 6 to 7 years: 40-45 cm
  • 8 to 9 years: 45-50 cm
  • 10 to 11 years: 50-55 cm
  • from 12 years: 55-60 cm

These guidelines are oriented and should be individually adjusted.


Desk position according to Feng Shui
According to Feng Shui, the light should ideally come from the left without the desk being right in the sunlight.

Sit vs.
Whether sitting or standing is better depends on the individual needs. A combination of both positions is the healthiest.

Desk height according to the workplace regulation
The workplace regulation specifies a standard height of 72 cm for desks. Adjustable models should be able to vary between 66 and 75 cm.

Optimal desk width and depth
An ergonomic desk should be at least 160 cm wide and 80 cm deep to offer enough space for work equipment. Legroom is important and bulky substructures should be avoided.

Recommended desk size
A desk with the masses 160 cm x 80 cm is ideal for working with two monitors. A larger table top of 180 cm or 200 cm can be selected for more comfort.

Optimal desk depth
A desk depth of 80 cm is recommended for a person with a size of 1.8 m. A depth of 80 to 90 cm can be ideal in large space offices with acoustic partitions.

Background behind the desk
The distance between the desk and a wall or a closet behind should be at least 100 cm to ensure freedom of movement.

Stand at the desk
Stand promotes blood circulation and thus the oxygen supply to the brain, which promotes concentration and creativity.

Positioning of the desk in the office
Optimally, the desk should be perpendicular to the window, so that the sunlight comes from the side.

Color selection for the desk plate
Matte, monochrome surfaces in gray, beige or brown are recommended. Bright, matt surfaces protect the eyes while dark colors like black can reduce the room.

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