KIDO Desk Ergonomics Guide
Just adjusting your desk height can change the way you work
KIDO Desk lets you freely change the height of the tabletops electrically. But many people wonder, “What height should I set it to?” This guide explains how to find the right height for your body and how to switch smoothly between sitting and standing.
Note: This guide provides reference information based on general ergonomic knowledge. If you have a medical condition or physical pain, consult a medical professional.
Why Switch Between Sitting and Standing?
Sitting for long periods is known to cause lower back pain, stiff shoulders and poor circulation. The WHO (World Health Organization) identifies physical inactivity as the fourth leading risk factor for mortality worldwide.
On the other hand, standing all the time also causes tired and swollen legs.
What matters is alternating between sitting and standing. This can help with:
- Reducing lower back pain
- Maintaining concentration
- Increasing energy expenditure
- Refreshing your mood
KIDO Desk is designed to make this switch possible at the touch of a button.
Sitting — Finding the Right Height
Set Your Chair Height First
The desk height is based on your chair. The chair is the reference point.
- Adjust the chair so that the soles of your feet rest flat on the floor (leave a gap of 1–2 fingers between the back of your knees and the seat).
- Your knees should be at an angle of approx. 90 degrees (thighs horizontal or angled slightly downward).
- If your feet do not reach the floor, use a footrest.
Front Tabletop (Work Surface) Height
Sit on the chair, let your arms hang naturally at your sides, and bend your elbows.
- The ideal height is where your elbows are at an angle of 90–110 degrees.
- Your forearms should rest just on the top surface of the tabletop.
- If your shoulders are raised, the desk is too high.
Approximate guide by body height:
| Body height | Tabletop height when sitting (guide) |
|---|---|
| 150 cm (4’11”) | Approx. 63–65 cm (24.8–25.6 in) |
| 155 cm (5’1”) | Approx. 63–66 cm (24.8–26.0 in) |
| 160 cm (5’3”) | Approx. 64–68 cm (25.2–26.8 in) |
| 165 cm (5’5”) | Approx. 66–70 cm (26.0–27.6 in) |
| 170 cm (5’7”) | Approx. 68–72 cm (26.8–28.3 in) |
| 175 cm (5’9”) | Approx. 70–74 cm (27.6–29.1 in) |
| 180 cm (5’11”) | Approx. 72–76 cm (28.3–29.9 in) |
| 185 cm (6’1”) | Approx. 74–78 cm (29.1–30.7 in) |
| 190 cm (6’3”) | Approx. 76–80 cm (29.9–31.5 in) |
| 195 cm (6’5”) | Approx. 78–82 cm (30.7–32.3 in) |
| 200 cm (6’7”) | Approx. 80–84 cm (31.5–33.1 in) |
Note: The ideal height varies with chair height, body type and the type of work. Use these values only as a guide and fine-tune the height while actually sitting. Note: The height adjustment range of KIDO Desk is 63–129 cm (24.8–50.8 in).
Rear Tabletop (Monitor Stand) Height
If you place your monitor on the rear tabletop:
- Set the height so that the top edge of the screen is at or slightly below eye level.
- Keep a distance of 40–75 cm (16–30 in) from the screen (about the distance at which your fingertips lightly touch the screen with your arm outstretched).
- Tilt your neck downward by 0–20 degrees — avoid looking far down or up.
Standing — Finding the Right Height
Front Tabletop (Work Surface) Height
Stand up straight, let your arms hang at your sides, and bend your elbows.
- The ideal height is where your elbows are at an angle of 90–110 degrees (the same principle as when sitting).
- The tabletop is typically about 25–35 cm (10–14 in) higher than when sitting.
Approximate guide by body height:
| Body height | Tabletop height when standing (guide) |
|---|---|
| 150 cm (4’11”) | Approx. 88–92 cm (34.6–36.2 in) |
| 155 cm (5’1”) | Approx. 91–95 cm (35.8–37.4 in) |
| 160 cm (5’3”) | Approx. 94–98 cm (37.0–38.6 in) |
| 165 cm (5’5”) | Approx. 97–101 cm (38.2–39.8 in) |
| 170 cm (5’7”) | Approx. 100–104 cm (39.4–40.9 in) |
| 175 cm (5’9”) | Approx. 103–107 cm (40.6–42.1 in) |
| 180 cm (5’11”) | Approx. 106–110 cm (41.7–43.3 in) |
| 185 cm (6’1”) | Approx. 109–113 cm (42.9–44.5 in) |
| 190 cm (6’3”) | Approx. 112–116 cm (44.1–45.7 in) |
| 195 cm (6’5”) | Approx. 115–119 cm (45.3–46.9 in) |
| 200 cm (6’7”) | Approx. 118–122 cm (46.5–48.0 in) |
Note: The height adjustment range of KIDO Desk is 63–129 cm (24.8–50.8 in). It supports both sitting and standing for all body heights listed.
Rear Tabletop (Monitor Stand) Height
- Same principle as when sitting: the top edge of the screen should be at or slightly below eye level.
- Your eye level is higher when standing, so raise the rear tabletop higher than when sitting.
Tips for Standing
- Placing an anti-fatigue mat under your feet greatly reduces leg fatigue.
- Shift your weight alternately between your left and right feet.
- Resting one foot on a footrest or step reduces the strain on your lower back.
- Flat, comfortable shoes or slippers are recommended.
Switching Between Sitting and Standing — Finding the Best Rhythm
Recommended Switching Patterns
There is no single “right” answer. Use the following three patterns as a guide to find the rhythm that suits you.
| Pattern | Sitting | Standing | Total cycle | Recommended for |
|---|---|---|---|---|
| Beginner | 45–50 min | 10–15 min | Approx. 60 min | First-time users of a height-adjustable desk |
| Balanced | 30–40 min | 15–20 min | Approx. 50–60 min | Users who have gotten used to it |
| Active | 20–30 min | 10–15 min | Approx. 30–45 min | Users who want to stand more |
- Standing for long periods right from the start is counterproductive. Start with the Beginner pattern and gradually increase your standing time as your body gets used to it.
- Many people notice a difference compared with sitting all day after about two weeks.
Use the Reminders in the Desk Connect App
“Desk Connect,” the dedicated app for KIDO Desk, has a reminder feature that notifies you when it is time to switch between sitting and standing.
If you set reminders to match the switching patterns above, you will not forget to change your posture.
→ For setup instructions, see the Desk Connect App Guide.
Choosing a Posture for Each Task
| Task | Recommended posture | Reason |
|---|---|---|
| Focused work (coding, writing, etc.) | Sitting | A stable posture makes it easier to concentrate |
| Email and chat | Standing | Lets you work at a brisk pace and also refreshes you |
| Web meetings | Standing | Your voice carries better and gestures feel more natural |
| Reviewing documents and reading | Either | Switch according to your mood |
| Short breaks and stretching | Standing | You can move your body right away |
Getting the Most out of KIDO Desk — Using the Dual Tabletops
With KIDO Desk, the two tabletops move up and down independently, so you can use it in ways that are not possible with a typical height-adjustable desk.
Tip 1: Tiered Monitor Setup
- Set the rear tabletop higher → use it as a monitor stand.
- Set the front tabletop lower → use it as the work surface for your keyboard and mouse.
- The monitor is at a natural eye level, reducing strain on your neck.
- The strength of the dual tabletops is that you can adjust the monitor height with the rear tabletop alone, even without a monitor arm.
Tip 2: Switch Only the Work Surface Between Sitting and Standing
- Raise or lower only the front tabletop and leave the rear tabletop (monitor) where it is.
- You can change the height of just the work surface in front of you without moving the monitor.
However, the optimal monitor height differs between standing and sitting. Ideally, move both tabletops.
Tip 3: Making Use of the Storage Shelf Height
- The shelf height of the storage shelf under the rear tabletop can be changed (the anchor parts must be removed and reinstalled; see STEP 6 of the Quick Start Guide for the procedure).
- Keep frequently used items (headphones, notebooks, stationery, etc.) within easy reach.
About how the shelf panel is fixed: The shelf panel is firmly fixed with Lamello Divario P-18 connectors. This is for safety reasons. If an object gets caught between the front tabletop and the rear tabletop while the desk is moving, a shelf panel that simply rests on dowels or similar supports could be lifted together with it, causing items on it to fall or preventing collision detection (PIEZO) from working correctly. Fixing the shelf panel firmly with P-18 connectors ensures that collision detection works reliably if something gets caught, so that the desk stops and reverses.
Favorite Position Examples
You can save up to four favorite positions on each desk panel. Below are some examples.
Desk Panel for the Front Tabletop
| Position | Use | Height guide |
|---|---|---|
| Position 1 | Sitting (normal work) | Sitting height for your body height |
| Position 2 | Standing (normal work) | Standing height for your body height |
| Position 3 | Sitting (handwriting) | 1–2 cm (0.4–0.8 in) higher than Position 1 |
| Position 4 | Spare | For example, a height for visitors |
Desk Panel for the Rear Tabletop
| Position | Use | Height guide |
|---|---|---|
| Position 1 | Monitor height when sitting | Top edge of the screen at seated eye level |
| Position 2 | Monitor height when standing | Top edge of the screen at standing eye level |
| Position 3 | Height for accessing the shelf | Height at which the storage shelf is visible |
| Position 4 | Spare |
→ For how to save favorite positions, see the Desk Panel Guide or the Desk Connect App Guide.
Positioning the Monitor, Keyboard and Mouse
Monitor
- Place it directly in front of you — so that you do not have to twist your neck.
- The top edge of the screen should be at or slightly below eye level.
- Keep a distance of 40–75 cm (16–30 in).
- With dual monitors: place the main monitor directly in front of you and the secondary monitor to the left or right, within 30 degrees.
Keyboard and Mouse
- Place the keyboard directly in front of your body, about shoulder-width.
- Place the mouse right next to the keyboard — close enough that you do not have to move your arm much.
- Keep your wrists from bending back — keep the keyboard tilt low. A palm rest can also help.
- Check that your shoulders are not raised — if they are, the desk is too high.
Using a Laptop
Using a laptop on its own puts the screen low and forces you to bend your neck far down. We recommend one of the following:
- External monitor + external keyboard and mouse (ideal)
- Laptop stand + external keyboard and mouse (next best)
- If you have no choice but to use the laptop on its own, stretch your neck every 30 minutes.
While You Are Up — 30-Second Stretches
Simple stretches you can do when you switch from sitting to standing.
Neck Stretch
Slowly tilt your head to the right and hold for 10 seconds. Repeat on the left. Also move your head slowly forward and backward.
Shoulder Rolls
Roll both shoulders forward 5 times in a large circle, then backward 5 times. Imagine moving your shoulder blades.
Overhead Stretch
Stretch both arms straight above your head and hold for 5 seconds. Feel the stretch along the sides of your body.
Calf Stretch
Place your hands on a wall or the desk, step one foot back and press the heel to the floor. Hold for 10 seconds while feeling the stretch in your calf. Repeat with the other leg.
Doing these stretches every time you switch greatly reduces stiffness in your body.
Frequently Asked Questions
Q. My legs get tired when I stand.
A. Start with the Beginner pattern (50 minutes sitting / 10 minutes standing). Placing an anti-fatigue mat under your feet greatly reduces leg fatigue.
Q. My lower back hurts when I stand.
A. The tabletop may be too low. Check again that your elbows are at 90 degrees. Resting one foot on a footrest also reduces the strain on your lower back.
Q. My shoulders get stiff when I sit.
A. The tabletop may be too high, causing your shoulders to rise. Raise your chair or lower the tabletop, and check again that your elbows are at 90 degrees.
Q. How soon will I notice the benefits?
A. It varies from person to person, but many people notice a difference compared with sitting all day after about two weeks of alternating between sitting and standing. You may feel tired at first, so do not overdo it until your body gets used to it, and increase your standing time little by little.
Q. Changing the height between sitting and standing is a hassle.
A. If you save favorite positions, you can double-tap the paddle (with automatic drive enabled) to move to them automatically. You do not need to adjust the height manually every time.
The contents of this guide are based on general ergonomic knowledge and do not guarantee the same results for everyone. Try it at your own pace and within your physical limits.