Why Standing Isn’t Always Better Than Sitting
Prolonged sitting is widely known to negatively impact our health, contributing to issues like cardiovascular disease, obesity, and diabetes. However, standing alone doesn’t appear to solve these problems. A recent study, including over 83,000 adults, showed that standing for more than two hours each day, as many who use standing desks do, does little to offset the risks associated with sitting. In fact, prolonged standing can bring its own set of health concerns, like varicose veins, low blood pressure, and even blood clots.
According to Matthew N. Ahmadi, a research fellow at the University of Sydney, “Standing is generally better than sitting, but it’s not enough to make us healthier on its own.” Simply standing up doesn’t undo the impact of long hours of sitting. Ahmadi’s team’s findings emphasize that to truly improve heart health, movement is essential.
The Limited Benefits of Standing Desks
The push for standing desks stemmed from decades of research highlighting the dangers of sitting too much. Many of us spend hours seated every day, which has led to health recommendations encouraging us to “sit less.” Public health campaigns have championed standing as the solution, sparking a boom in standing desk adoption.
Despite this enthusiasm, little credible evidence supports the benefits of prolonged standing. Studies examining the metabolic impact of standing desks, for instance, show that standing for an hour only burns about nine extra calories compared to sitting. Given that weight gain and cardiovascular health are more complex, these results suggest standing won’t make a significant difference in overall health outcomes without movement.
While it may seem logical that standing would improve circulation and heart health, research has found that it doesn’t effectively counteract the risks linked to excessive sitting. A comprehensive study published in the International Journal of Epidemiology sought to clarify this by analyzing movement and health data from the UK Biobank. Using activity trackers, the study measured how participants spent each minute of their day, revealing important insights into the health impacts of both sitting and standing.
Prolonged Sitting and Standing: Both Have Risks
The findings were clear: prolonged sitting is linked with a range of cardiovascular problems. Those who sat for more than 10 hours per day were 13% more likely to develop heart issues and had a 26% higher chance of circulatory issues, compared to individuals who sat less.
Surprisingly, standing did not provide much relief from these risks. Participants who stood for more than two hours a day experienced an 11% increased risk of circulatory issues. Although prolonged standing did not seem to worsen heart disease risk, it also did not decrease it. As Professor Emmanuel Stamatakis, a co-author of the study, noted, “There was no improvement in heart health associated with standing, and most people probably want their health to get better.”
Stamatakis explains that standing lacks the muscular contractions necessary for improving health. Without movement, blood flow to the legs can stagnate, which in turn can contribute to circulatory issues. Additionally, standing alone does little to elevate heart rate, an essential factor for cardiovascular health. These findings suggest that both standing and sitting for extended periods contribute to the overarching issue of physical inactivity.
How Movement Makes a Difference
One encouraging takeaway from this research is the effectiveness of simple, intermittent movement. For those in sedentary jobs, moving even a little throughout the day can make a big impact. Experts recommend breaking up periods of sitting with short bursts of activity. Ahmadi and Stamatakis both agree: getting up and moving, even if briefly, is far better than just standing.
Strategies like pacing, climbing stairs, or doing quick exercises every half hour can be effective. Even small actions, like transitioning between sitting and standing, create muscle activity that can help counter the health risks of prolonged inactivity. Stamatakis points out that regular muscular contractions during movement support healthier blood circulation, reducing the risk of blood pooling in the legs, which can lead to circulatory issues.
Rethinking Desk Solutions: Beyond Standing Desks
To maximize the benefits of a standing desk, experts suggest combining it with periodic movement. Setting reminders to take short breaks to stretch, walk, or even squat at your desk can increase overall activity levels. Some companies are now adopting “activity-promoting” desk setups, which incorporate options for easy movement, like treadmill desks or adjustable seating.
Employers and health advocates initially supported standing desks as a healthier alternative to sitting. But now, as research shows the limited benefits of simply standing, companies might need to reassess how best to support employee health. Encouraging a balance of sitting, standing, and movement could prove to be more effective than standing alone.
Study Limitations and Future Insights
While this study provides valuable insights, it’s essential to consider its limitations. The data, for example, is observational, which means that while we see associations between sitting, standing, and cardiovascular health, we can’t conclude direct causation. Also, the study participants were predominantly white and of higher socioeconomic status, potentially influencing how generalizable the findings are to other populations.
Nonetheless, the evidence so far strongly suggests that a combination of sitting, standing, and movement is preferable. By focusing on a dynamic approach to office ergonomics, individuals can better support their overall health.
Embrace a Movement-Based Lifestyle
Understanding that standing alone won’t necessarily improve health is a helpful wake-up call. To genuinely reduce health risks linked to sedentary behavior, adding small, frequent movements throughout the day is essential.