The phrase "sitting is the new smoking" perfectly encapsulates the conversation about the negative effects of prolonged sitting. Just as smoking has been linked to numerous health problems, extended periods of sitting can lead to issues like obesity, diabetes, cardiovascular disease, and even some types of cancer. 

Many people find themselves spending hours at desks, glued to screens, or stuck in traffic, contributing to a sedentary lifestyle that can take a toll on overall well-being. To counteract these dangers, standing desks have gained popularity as a solution to encourage more movement and reduce the time we spend sitting. So, is standing truly better than sitting? What benefits does standing provide for our bodies? Keep reading to know what standing can do to your body:

 

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Does Standing Help with Weight Loss?

A 2015 study published in the Journal of Physical Activity and Health found that individuals burn approximately 80 calories per hour while sitting, which is comparable to the calorie expenditure of typing or watching television. In contrast, standing increases calorie burn only slightly to about 88 calories per hour. Walking, however, significantly raises energy expenditure, with individuals burning around 210 calories per hour.

The study indicates that standing burns only slightly more calories than sitting—88 calories per hour compared to 80 calories—it is not a sufficient strategy for weight loss or preventing weight gain. However, there are several compelling reasons to incorporate standing into your work routine. For instance, standing may help alleviate shoulder and back pain, which can arise from prolonged sitting. Additionally, reducing sitting time is essential, as extended periods of inactivity are associated with an increased risk of obesity, diabetes, cardiovascular disease, certain cancers (particularly colon and breast cancer), and even premature death.

 

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Lowers Blood Sugar Levels

A 2013 study published by the University of Chester, United Kingdom, found that standing instead of sitting for 185 minutes after lunch reduced a spike in blood sugar by 43 per cent. 

However, in a 2020 study published by the Heart and Diabetes Institute, Australia, people alternating between sitting and standing every 30 minutes throughout the workday on average reduced blood sugar spikes by over 11 percent. 

Standing lowers blood sugar levels by promoting muscle engagement and increasing energy expenditure, which helps the body utilise glucose more effectively. When standing, the muscles are activated, leading to improved blood circulation and insulin sensitivity, allowing cells to absorb glucose from the bloodstream more efficiently.

 

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Might Increase Lifespan

An analysis of five large-scale studies by the Standford Center on Longevity, following about 2 million people in several different countries, found that the life expectancies of people who spent more than three hours a day sitting were two years less than people who spent less than three hours sitting daily.

Prolonged sitting has been linked to various health risks, including obesity, cardiovascular disease, and metabolic disorders, which can contribute to a shorter lifespan. This may be due to the sedentary lifestyle's impact on bodily functions, such as reduced circulation and increased inflammation, which can ultimately affect overall health and longevity.

 

Related Story: 6 Moves To Ease Back Pain 

 

May Not Reduce Cardiovascular Risk

A 2024 study published by the University of Sydney shows that standing more may not reduce cardiovascular disease risk. 

The study has shown that over the long-term, standing more compared with sitting does not improve cardiovascular health (coronary heart disease, stroke and heart failure), However, the study does not imply that sitting more is beneficial for cardiovascular health. 

Another 2024 study published by the International Journal of Epidemiology also found that sitting for over 10 hours a day increased both cardiovascular disease and orthostatic incidence risk, highlighting the need for greater physical activity throughout the day.

 

Related Story: 7 Moves To Relieve Stiffness From Sitting All Day

 

Could Lead to Circulatory Issues

The same 2024 study from the University of Sydney found that, over time, standing for prolonged periods could raise the risk of circulatory problems, including varicose veins and deep vein thrombosis.

When a person stands for an extended time, the muscles in the legs are not effectively engaged to pump blood back to the heart. This can cause blood to pool in the lower extremities, increasing pressure in the veins. Over time, this pooling can lead to the development of varicose veins, which are swollen, twisted veins that can be painful to deal with. 

 

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How Much and How Long to Stand?

So, how much time should you spend standing? While recommendations vary and there are no strict guidelines, individuals with a sedentary lifestyle can greatly benefit from increasing their standing time. If you're not accustomed to standing for long periods, it's best to gradually build your tolerance. Start by adding an extra 20 to 30 minutes of standing each day and progressively increase this duration.

Remember, standing at your desk isn't the only option; consider taking quick movement breaks every 20 to 30 minutes to shift your posture and enhance circulation. Simple activities like walking around, stretching, or marching in place can make a significant difference.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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