In today’s modern workplaces, many employees spend hours sitting at their desks to complete computer-based tasks. With emerging research showing prolonged sitting can negatively impact health, some workplaces have introduced standing desks or treadmill desks to encourage less sitting time. But is it better for your body to sit or stand all day? Here is an in-depth look at the pros and cons of both options.
Sitting All Day
Sitting for long periods is extremely common in office jobs and other sedentary careers. Here are some key points on how sitting impacts your body and health:
- Can cause back and neck pain – Sitting with poor posture puts strain on the back and neck muscles, which can lead to chronic pain over time.
- Increases risk of obesity – Sitting for long periods burns very little energy, slowing metabolism and making it easier to gain weight.
- Raises risk of diabetes and heart disease – Excess sitting time is linked to increased insulin resistance, higher blood sugar levels, and poor cholesterol profiles that raise diabetes and heart disease risk.
- Weakens muscles and bones – Lack of use from prolonged sitting can cause muscles to lose strength and flexibility. It may also contribute to osteoporosis.
- Increases fatigue – Holding still in a seated position for a long time can make you feel tired and sluggish compared to moving around.
Studies show sitting for more than 6-8 hours per day significantly raises risks of chronic illness and premature death. One study found sitting 10+ hours daily increased risk of death from all causes by 40% compared to sitting less than 4 hours per day. Excessive sitting has also been linked to increased cancer risk.
Standing All Day
Standing desks and similar set-ups are growing in popularity due to concerns over excessive sitting. Here are some potential benefits and downsides of standing all day:
Potential Benefits
- Burns more calories – Standing has been shown to burn up to 50 more calories per hour compared to sitting.
- Reduces back and neck pain – The upright stance of standing puts less pressure on spinal discs compared to sitting slouched forward.
- Less fatigued – The muscle activity required to stand up engages the body more than sitting, reducing fatigue.
- Improves mood – Standing can increase energy levels, leading to elevated mood and focus.
- Reduces heart disease risk factors – Studies show standing decreases blood sugar and cholesterol levels compared to sitting.
Potential Downsides
- Can cause foot, leg, and lower back pain – Standing stationary for too long can strain muscles and joints that aren’t used to constant weight bearing.
- Increased varicose veins risk – The pressure of standing still may increase risk of varicose veins in legs.
- May not impact weight significantly – While standing burns more calories than sitting, the difference may be too small to substantially impact weight.
Experts generally recommend breaking up long periods of both sitting and standing with movement and postural changes. Standing all day without breaks may lead to overuse injuries over time. Using a combination of sitting and standing is likely optimal.
Sitting vs. Standing: What Does the Research Say?
Many studies have compared the health impacts of sitting versus standing. Here is some of the key research:
- A 2018 study found alternating between sitting and standing every 30 minutes over a 5-hour period reduced blood sugar spikes by 43% after a meal compared to sitting continuously.
- A 2015 meta-analysis found standing burned 0.15 kcal/min more than sitting – equivalent to 30 kcal/hour. This could potentially impact weight over the long term.
- A 2021 study found standing just 1 hour per workday reduced sitting time by 66 minutes. Workers felt more energized on standing days.
- A 2016 study found employees working on treadmill desks reduced sitting time by 210 minutes per day on average. Weight and blood pressure were modestly lower.
- A 2015 study found prolonged standing lowered HDL (“good”) cholesterol levels. The impact on heart disease risk is unclear.
Overall, research shows standing is linked to modest improvements in heart health, blood sugar, energy, and weight maintenance compared to sitting. But standing all day without breaks may lead to musculoskeletal issues. The most beneficial approach seems to be alternating between sitting and standing.
How to Incorporate More Standing
Here are some tips for increasing standing time if you have a desk job or otherwise sit for prolonged periods:
- Use a standing desk or convertible desk – Slowly build up time standing before making it your predominant posture.
- Add a standing mat – Cushioned anti-fatigue mats reduce strain on feet and legs.
- Take standing breaks – Stand while talking on the phone or between tasks.
- Set reminders to change posture every 30 mins – Apps can provide alerts to stand up.
- Hold walking meetings – Walk and talk instead of sit-down meetings when possible.
- Try a treadmill desk – Walk at a slow pace while working at your desk.
Be sure to wear supportive shoes and move naturally while standing to avoid discomfort. Listen to your body and aim for variety – sitting, standing, and walking all have roles in a healthy workday.
Conclusion
Research shows sitting for prolonged periods can negatively impact health and increase risks for obesity, diabetes, heart disease, and even certain cancers. Standing desks and similar setups are growing in popularity due to these health concerns over excessive sitting.
While standing burns slightly more calories and provides other modest benefits, standing motionless all day long can also lead to problems like foot and back pain. The healthiest approach seems to be incorporating both sitting and standing postures, along with frequent movement and posture changes throughout the day.
By being mindful of your sitting time and taking breaks to stand when possible, you can help counteract the harmful effects of sedentary work life. Listen to your body for cues on when you need to change positions and vary your activities. With some small adjustments, you can improve your comfort, health, productivity, and well-being.