You’ve probably heard that sitting for extended periods is terrible for your health, as it increases the risk of cancer, heart disease, type 2 diabetes, and premature death. Many people in sedentary jobs have sought creative solutions to avoid sitting for too long, such as taking walking meetings, using exercise ball chairs, and purchasing standing desks.
But, before you invest in a standing desk, you’ll want to know this: Standing all day may not be any better than sitting.
How standing harms your health
Anyone who’s worked in the retail or service industry can tell you that standing for eight hours a day is exhausting. Besides being physically tiring, it also causes health issues. One obvious way standing hurts your health is the strain it puts on specific body parts, such as your feet and your back. Research shows that standing too much can lead to chronic back pain, musculoskeletal disorders, and foot issues like plantar fasciitis.
A recent study from researchers at The Institute for Work and Health in Canada found that standing also harms your health in a hidden and more dangerous way: it doubles your risk for heart disease, putting your health at the same level as someone who smokes or is obese.
Researchers believe that standing for too long causes blood to pool in your legs, increases vein pressure, and causes oxidative stress in your body. Each factor contributes to heart disease risk, but combined, they create a deadly trifecta for heart disease.
Balancing standing and sitting for a healthy lifestyle
If you’ve already bought a standing desk, you might be regretting your decision now, but it doesn’t mean you should entirely dismiss it. Standing desks still provide the option to sit when needed. The increased heart disease risk appears to apply only to people who have to stand all day at work without the opportunity to sit.
Balancing standing with some sitting and vice versa in your work routine is essential. The crucial aspect is regularly moving throughout your day. Hopefully, the research showing the dangers of standing for prolonged periods will encourage employers to provide better working conditions for people who must be on their feet for hours each day.
Whether you’re standing or sitting at work, incorporating more walking into your daily routine is beneficial. Walking can lower high blood pressure, high cholesterol, and your risk for diabetes, all risk factors for heart disease. A study from the American Heart Association found that fast walkers slashed their risk of heart-related death in half. So whenever you can, do less sitting and standing and more walking!
Tips to incorporate more movement into your day
Now that you know how essential movement is to your overall health, here are some tips to incorporate more activity into your daily routine:
- Set an alarm to go off every hour to remind you to stand up, stretch, and walk around for a few minutes.
- Take the stairs instead of the elevator whenever possible.
- Utilize your lunch break to go for a short walk outside or around your office.
- Consider walking or biking to work if you live close enough.
- If you watch TV, get up and walk around during commercial breaks or between episodes.
The key takeaway here is to keep moving throughout the day. It’s not about choosing between sitting or standing all day but finding the right balance and incorporating different activities. By being mindful of your movement, you can significantly improve your health and reduce your risk of heart disease.
