9 to 5’s Guide to Proper Standing Desk Posture

If you’re like most 9 to 5’ers, you probably spend a great deal of your time at a desk, hunched over your computer. That’s fine if it’s done in moderation, but there’s an increasing body of evidence that shows working at a desk for extended periods of time is not just bad for your health, but can actually kill you:

 

So, we know that sitting at a desk for extended periods of time can:

Ok, that last one isn’t entirely scientific, but you get the point…

Given all that, it’s no wonder that some folks have taken to standing desks as an antidote. Personally, I made the switch to a sit-stand desk a couple years ago, and it has changed the way I feel at the end of the day dramatically.

That said, the standing desk isn’t for everyone. I try to alternate between sitting and standing throughout the day. Sometimes I’ll check out the beanbag, take a break, head to the kitchen for some snacks, work at the high table, work at the low table and generally switch things up whenever I start to feel tired or anxious. I also try not to overdo it at the standing desk. Particularly at first, you want to give your muscles and joints time to get used to standing for longer periods of time.

How to stand up straight when using a standing desk.

How to stand up straight when using a standing desk.

This is Mary. Notice that when she uses her standing desk, she stands up straight, with her feet, back, arms and head in a neutral position. When you are standing, try to maintain good posture and avoid putting excessive pressure on your joints, particularly your feet and lower back. Here are some tips to maintain proper posture when standing at work so that your standing desk doesn’t end up doing more harm than good.

How to position your…

Feet

Just as when sitting, it is best to position your feet in a neutral position, roughly shoulder width apart, with your feel flat on the group.

Foot Positioning

When standing, there is also a natural inclination towards leaning on one leg or another. I often shift my weight from leg to leg. Doing so is fine, and actually a good thing in that it encourages you to stay mobile and vary your posture. However, it can also have a negative effect in that it puts your pelvis in a non-neutral position. You can overcome this by resting your non weight-bearing leg on a footrest, thereby putting your pelvis in a neutral position.

Use a footrest when leaning on one leg to maintain a neutral pelvis.

Use a footrest when leaning on one leg to maintain a neutral pelvis.

Another difference between sitting and standing is that it places your full weight on your feet. Doing so can put you at risk for developing planar fasciitis and other nasty foot problems (http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview). One way to alleviate foot pain and strain is to use an anti-fatigue mat. I recommend the GelPro line of anti-fatigue mats.

Back

Straight - Neutral - Hyperextended Back

Straight – Neutral – Hyperextended Back

The key here is to maintain a natural back curvature. That means you want to avoid either an unnaturally flat back or a hyperextended back. Most people new to standing for extended periods of time will fall into the latter category, as it is a pattern that is, unfortunately, reinforced by spending long periods of time in front of a computer. I’ve written extensively on anterior pelvic tilt and some approaches you can use to correct muscle imbalances through weight training. For now, the key is to focus on standing up straight and tall, and to avoid standing for long periods of time until you build up sufficient core strength to do so properly.

Head

If you stand up straight, your head position will likely be correct as well. There is a natural tendency to want to lean in towards the monitor, particularly if your eyesight is not quite 20/20. In that case, step 1 is to make sure that you have your eyes checked and get a good set of prescription glasses.

Head Positioning

The top of the monitor should be at eye level.

As when sitting, the top of the monitor should be roughly at eye level. However, because the positioning of your torso is different when standing, you will likely need to elevate your monitor as well when compared to your sitting position. I typically just throw a couple reams of paper under my monitor stand, but you might also consider investing in a swivel monitor stand.

Arms

Arm Position

Your arms should form a right angle with your torso. It is ok to lightly rest your wrists on your keyboard or mouse pad when you are not moving. However, when mousing, it is important to avoid resting your wrist and to mouse with the whole arm. Another approach is to use a large enough mouse such that you can rest your wrist on the mouse itself. The idea is to minimize the angle of travel of any particular joint in order to decrease the likelihood of developing tendinitis or an RSI injury.

What Should I Do if This is Uncomfortable?

When it comes to using a standing desk, it will undoubtedly take some time to adjust. The key is to start slowly, and to gradually build up strength to stand comfortably for longer periods of time. Particularly when starting out, do not overdo it. It took me over a year to get to the point that I was comfortable standing for more than a couple hours at a time. Even then, I’m not convinced that standing for that amount of time is a good thing.

My personal preference is to vary my workplace throughout the day. Experiment with what works best for you!

What is your take on the standing desk craze? Do you stand for more than a couple hours per day? What are your suggestions for those looking to move to a standing desk?

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  226. Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

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  242. Good day! This is kind of off topic but I need some guidance from an established blog. Is it hard to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about setting up my own but I’m not sure where to begin. Do you have any ideas or suggestions? Appreciate it

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  246. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

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  253. Today, while I was at work, my sister stole my iPad and tested to see if it can survive a 25 foot drop, just so she can be a youtube sensation. My iPad is now destroyed and she has 83 views. I know this is totally off topic but I had to share it with someone!

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  305. Hey there! I understand this is somewhat off-topic but I had to ask. Does running a well-established website such as yours take a lot of work? I am brand new to operating a blog but I do write in my diary everyday. I’d like to start a blog so I will be able to share my own experience and views online. Please let me know if you have any recommendations or tips for new aspiring blog owners. Appreciate it!

  306. With havin so much written content do you ever run into any problems of plagorism or copyright violation? My blog has a lot of exclusive content I’ve either created myself or outsourced but it seems a lot of it is popping it up all over the web without my permission. Do you know any solutions to help protect against content from being ripped off? I’d really appreciate it.

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  335. Hi! Do you know if they make any plugins to help with SEO? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains. If you know of any please share. Thanks!

  336. I was curious if you ever thought of changing the page layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?

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  372. First off I would like to say fantastic blog! I had a quick question which I’d like to ask if you do not mind. I was interested to know how you center yourself and clear your mind prior to writing. I have had difficulty clearing my mind in getting my thoughts out. I do enjoy writing but it just seems like the first 10 to 15 minutes tend to be wasted just trying to figure out how to begin. Any suggestions or tips? Cheers!

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  374. I was wondering if you ever thought of changing the page layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?

  375. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why throw away your intelligence on just posting videos to your blog when you could be giving us something informative to read?

  376. Hmm it seems like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to everything. Do you have any tips for inexperienced blog writers? I’d really appreciate it.

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  384. First off I want to say wonderful blog! I had a quick question which I’d like to ask if you don’t mind. I was curious to know how you center yourself and clear your thoughts before writing. I have had difficulty clearing my thoughts in getting my thoughts out there. I truly do enjoy writing but it just seems like the first 10 to 15 minutes are usually lost simply just trying to figure out how to begin. Any suggestions or tips? Kudos!

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  400. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You clearly know what youre talking about, why waste your intelligence on just posting videos to your site when you could be giving us something enlightening to read?

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  409. First off I want to say awesome blog! I had a quick question that I’d like to ask if you do not mind. I was curious to know how you center yourself and clear your thoughts prior to writing. I’ve had a tough time clearing my mind in getting my ideas out. I truly do enjoy writing however it just seems like the first 10 to 15 minutes are generally lost just trying to figure out how to begin. Any recommendations or tips? Thanks!

  410. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thank you!

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  412. Hi! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly? My site looks weird when browsing from my iphone 4. I’m trying to find a theme or plugin that might be able to resolve this issue. If you have any recommendations, please share. Cheers!

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  415. First of all I would like to say fantastic blog! I had a quick question which I’d like to ask if you do not mind. I was interested to know how you center yourself and clear your head prior to writing. I’ve had difficulty clearing my thoughts in getting my thoughts out there. I truly do enjoy writing but it just seems like the first 10 to 15 minutes are generally lost simply just trying to figure out how to begin. Any recommendations or hints? Thanks!

  416. Have you ever considered about adding a little bit more than just your articles? I mean, what you say is fundamental and all. Nevertheless think about if you added some great images or videos to give your posts more, “pop”! Your content is excellent but with pics and clips, this blog could undeniably be one of the most beneficial in its niche. Superb blog!

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  419. My coder is trying to convince me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using Movable-type on numerous websites for about a year and am worried about switching to another platform. I have heard good things about blogengine.net. Is there a way I can import all my wordpress posts into it? Any kind of help would be really appreciated!

  420. Hmm it appears like your blog ate my first comment (it was super long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I too am an aspiring blog writer but I’m still new to the whole thing. Do you have any points for first-time blog writers? I’d genuinely appreciate it.

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  424. Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!

  425. Good day! Do you know if they make any plugins to safeguard against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any suggestions?

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  439. Today, I went to the beach with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!

  440. Hi! This is my first comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading through your posts. Can you recommend any other blogs/websites/forums that deal with the same subjects? Thanks for your time!

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  442. First off I want to say awesome blog! I had a quick question which I’d like to ask if you do not mind. I was curious to find out how you center yourself and clear your mind before writing. I’ve had a hard time clearing my mind in getting my ideas out. I do enjoy writing but it just seems like the first 10 to 15 minutes are usually lost simply just trying to figure out how to begin. Any suggestions or tips? Appreciate it!

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  444. Hmm it appears like your website ate my first comment (it was super long) so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to the whole thing. Do you have any tips for beginner blog writers? I’d definitely appreciate it.

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  448. I’m really enjoying the theme/design of your website. Do you ever run into any web browser compatibility problems? A handful of my blog readers have complained about my blog not operating correctly in Explorer but looks great in Safari. Do you have any advice to help fix this problem?

  449. I’m not sure exactly why but this website is loading very slow for me. Is anyone else having this issue or is it a issue on my end? I’ll check back later on and see if the problem still exists.

  450. This design is incredible! You certainly know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

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  452. With havin so much content do you ever run into any problems of plagorism or copyright violation? My site has a lot of completely unique content I’ve either created myself or outsourced but it appears a lot of it is popping it up all over the web without my agreement. Do you know any methods to help protect against content from being stolen? I’d certainly appreciate it.

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  454. First of all I would like to say awesome blog! I had a quick question that I’d like to ask if you don’t mind. I was interested to know how you center yourself and clear your mind prior to writing. I have had a tough time clearing my mind in getting my ideas out. I do take pleasure in writing but it just seems like the first 10 to 15 minutes tend to be lost simply just trying to figure out how to begin. Any recommendations or hints? Kudos!

  455. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why throw away your intelligence on just posting videos to your weblog when you could be giving us something informative to read?

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  458. With havin so much content do you ever run into any issues of plagorism or copyright violation? My website has a lot of unique content I’ve either written myself or outsourced but it seems a lot of it is popping it up all over the internet without my permission. Do you know any solutions to help stop content from being ripped off? I’d definitely appreciate it.

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  460. Hmm is anyone else having problems with the pictures on this blog loading? I’m trying to figure out if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.

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  464. I am really loving the theme/design of your site. Do you ever run into any browser compatibility problems? A number of my blog audience have complained about my site not working correctly in Explorer but looks great in Chrome. Do you have any tips to help fix this problem?

  465. Nice blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple adjustements would really make my blog shine. Please let me know where you got your design. Thanks a lot

  466. Hey there! I’ve been reading your site for a long time now and finally got the bravery to go ahead and give you a shout out from Lubbock Texas! Just wanted to say keep up the great work!

  467. I am really impressed with your writing skills as well as with the layout on your blog. Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing, it is rare to see a nice blog like this one these days..

  468. Hey there! This post couldn’t be written any better! Reading through this post reminds me of my good old room mate! He always kept chatting about this. I will forward this write-up to him. Pretty sure he will have a good read. Thanks for sharing!

  469. Hey there just wanted to give you a quick heads up. The text in your article seem to be running off the screen in Firefox. I’m not sure if this is a formatting issue or something to do with web browser compatibility but I figured I’d post to let you know. The design look great though! Hope you get the issue solved soon. Cheers

  470. Hey there! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains. If you know of any please share. Many thanks!

  471. Good day! I know this is somewhat off topic but I was wondering which blog platform are you using for this website? I’m getting fed up of WordPress because I’ve had problems with hackers and I’m looking at options for another platform. I would be awesome if you could point me in the direction of a good platform.

  472. Hiya! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly? My site looks weird when browsing from my apple iphone. I’m trying to find a theme or plugin that might be able to fix this issue. If you have any suggestions, please share. With thanks!

  473. Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance” between superb usability and appearance. I must say you’ve done a excellent job with this. Additionally, the blog loads very quick for me on Internet explorer. Excellent Blog!

  474. With havin so much content and articles do you ever run into any problems of plagorism or copyright infringement? My blog has a lot of exclusive content I’ve either written myself or outsourced but it looks like a lot of it is popping it up all over the web without my permission. Do you know any solutions to help protect against content from being stolen? I’d genuinely appreciate it.

  475. I’m not that much of a online reader to be honest but your sites really nice, keep it up! I’ll go ahead and bookmark your website to come back later. All the best

  476. My partner and I absolutely love your blog and find the majority of your post’s to be what precisely I’m looking for. Would you offer guest writers to write content to suit your needs? I wouldn’t mind publishing a post or elaborating on a few of the subjects you write regarding here. Again, awesome blog!

  477. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  478. Woah! I’m really digging the template/theme of this website. It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between user friendliness and appearance. I must say you have done a amazing job with this. In addition, the blog loads super quick for me on Firefox. Exceptional Blog!

  479. Howdy! Someone in my Myspace group shared this website with us so I came to check it out. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers! Outstanding blog and great design.

  480. Hi there! This post could not be written any better! Reading through this post reminds me of my good old room mate! He always kept chatting about this. I will forward this post to him. Pretty sure he will have a good read. Thanks for sharing!

  481. My programmer is trying to convince me to move to .net from PHP. I have always disliked the idea because of the expenses. But he’s tryiong none the less. I’ve been using Movable-type on various websites for about a year and am concerned about switching to another platform. I have heard fantastic things about blogengine.net. Is there a way I can import all my wordpress content into it? Any kind of help would be really appreciated!

  482. My partner and I absolutely love your blog and find a lot of your post’s to be just what I’m looking for. Do you offer guest writers to write content available for you? I wouldn’t mind publishing a post or elaborating on a lot of the subjects you write in relation to here. Again, awesome web log!

  483. Very good blog you have here but I was curious if you knew of any forums that cover the same topics discussed here? I’d really love to be a part of group where I can get comments from other experienced individuals that share the same interest. If you have any suggestions, please let me know. Kudos!

  484. Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!

  485. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You clearly know what youre talking about, why throw away your intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?

  486. Hey! I realize this is kind of off-topic however I needed to ask. Does running a well-established website such as yours require a massive amount work? I’m brand new to operating a blog but I do write in my journal every day. I’d like to start a blog so I can easily share my own experience and thoughts online. Please let me know if you have any suggestions or tips for brand new aspiring bloggers. Appreciate it!

  487. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your weblog when you could be giving us something informative to read?

  488. Hello there I am so delighted I found your site, I really found you by accident, while I was researching on Google for something else, Anyways I am here now and would just like to say thanks for a marvelous post and a all round entertaining blog (I also love the theme/design), I don’t have time to browse it all at the moment but I have saved it and also added your RSS feeds, so when I have time I will be back to read more, Please do keep up the excellent work.

  489. I know this if off topic but I’m looking into starting my own blog and was wondering what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very internet savvy so I’m not 100% positive. Any suggestions or advice would be greatly appreciated. Cheers

  490. Wow that was odd. I just wrote an very long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Regardless, just wanted to say superb blog!

  491. Howdy! This is kind of off topic but I need some guidance from an established blog. Is it tough to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about setting up my own but I’m not sure where to start. Do you have any points or suggestions? Appreciate it

  492. I was wondering if you ever thought of changing the structure of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or 2 pictures. Maybe you could space it out better?

  493. It’s a shame you don’t have a donate button! I’d without a doubt donate to this brilliant blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to new updates and will share this website with my Facebook group. Chat soon!

  494. Heya are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and set up my own. Do you require any html coding expertise to make your own blog? Any help would be greatly appreciated!

  495. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?

  496. Hello there! I know this is kinda off topic nevertheless I’d figured I’d ask. Would you be interested in trading links or maybe guest authoring a blog post or vice-versa? My blog discusses a lot of the same topics as yours and I believe we could greatly benefit from each other. If you are interested feel free to send me an email. I look forward to hearing from you! Terrific blog by the way!

  497. Hey! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My website looks weird when viewing from my iphone4. I’m trying to find a theme or plugin that might be able to fix this problem. If you have any suggestions, please share. Thanks!

  498. Hey there! I know this is kinda off topic but I was wondering if you knew where I could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

  499. Greetings! I’ve been reading your site for a long time now and finally got the courage to go ahead and give you a shout out from Atascocita Texas! Just wanted to mention keep up the excellent work!

  500. Do you have a spam problem on this blog; I also am a blogger, and I was curious about your situation; we have created some nice methods and we are looking to trade methods with others, be sure to shoot me an email if interested.

  501. This design is wicked! You obviously know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  502. Hmm is anyone else encountering problems with the images on this blog loading? I’m trying to determine if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.

  503. Very good blog! Do you have any helpful hints for aspiring writers?
    I’m planning to start my own website soon but I’m a little lost on everything.
    Would you propose starting with a free platform like WordPress or
    go for a paid option? There are so many choices out there that I’m completely confused ..
    Any tips? Bless you!

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  509. Hi just wanted to give you a brief heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same outcome.

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  518. Hmm it appears like your site ate my first comment (it was super long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to everything. Do you have any recommendations for beginner blog writers? I’d really appreciate it.

  519. Hi! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly? My site looks weird when browsing from my iphone. I’m trying to find a theme or plugin that might be able to fix this problem. If you have any recommendations, please share. Appreciate it!

  520. Hello would you mind letting me know which web host you’re working with? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot faster then most. Can you recommend a good web hosting provider at a reasonable price? Thanks, I appreciate it!