What I've read is that the healthiest thing to do is split your day 50/50 between standing and sitting, so I kind of try to keep that in mind as a target and alternate between standing at my desk and sitting in a chair. If I've been walking all day I'll sit more than stand to even it out, but most days I sit at work/school and stand at home which feels like it breaks even. In any event I've had back and hip pains at different times in my life but not any since i started doing this, so I think it works.

As for why i use specifically this mat, it's because i got it for free lol.