The harmful effects of prolonged sitting have long been known, which is why more and more workers are seeking more flexibility in their working lives - for example, having the freedom and option to stand up during long sedentary shifts.
The scientific community believes that prolonged sitting is associated with a higher risk of:
• Diabetes
• Cardiovascular disease
• Cancer (especially colon and breast cancer)
• Early death
• Obesity, etc.
These risks are numerous and the list could go on and on.
Let's take a look at this in detail.
1. Heart disease
Inactivity increases the risk of heart attacks and cardiovascular disease. It's just a harsh reality. The World Health Organization (WHO) recommends standing and moving instead of sitting for long periods of time as a preventive action against obesity and coronary heart disease. By improving blood circulation, blood clots and blockages are less likely to occur.
2. Blood Sugar and Diabetes
Sitting for long periods after eating is associated with an increased risk of type 2 diabetes.
3. obesity
36% of people in the United States are dangerously obese. This is a serious problem, and getting up and moving can significantly reduce weight gain. Better circulation means more calories burned. All of this improves circulation, which in turn speeds up your metabolism, digests food faster, lowers cholesterol levels, and ultimately reduces your risk of obesity.
Other health risks?
Research has shown that people who lead a sedentary lifestyle or spend long periods sitting are at higher risk of developing the aforementioned diseases and have a shorter lifespan. This combination of diseases is known as "sitting disease."
How to avoid the risks of sitting too much
The simple answer is to stand up more at work and at home.
A comprehensive study in Occupational and Environmental Medicine showed that blood glucose spikes were reduced by 43% in people who stood instead of sat. This is one of the leading studies to link standing with a reduced risk of cardiometabolic disease.
When a person with diabetes can get their blood sugar levels back to normal quickly, they are less likely to develop dangerous symptoms.
As you can see, the benefits of standing at work are many and varied, and as these benefits become more widely recognised, it's no surprise that more and more people are choosing to stand at work.
In fact, simply standing for about 30 minutes at a time can have a major impact on your overall health.
Benefits of reducing the negative effects of sitting for long periods of time
1. Relief of musculoskeletal disorders
Neck and back pain are some of the musculoskeletal disorders that many office workers suffer from.
For example, about 80% of office workers complain of back pain when sitting for long periods of time. A 2011 project showed that participants who stood for about 66 minutes experienced a 54% reduction in lower back and neck pain.
2. Reduces the risk of heart disease
For over 60 years, research has been done on the benefits of standing at work. In 1953, it was discovered that workers who stand all day at work had a lower risk of developing heart disease. Conversely, employees who lead a sedentary lifestyle have a 90% increased risk of developing cardiovascular disease. This is because standing at work burns more calories, helps you lose weight, and keeps you healthier.
3. Reduces the risk of obesity
Weight gain and obesity are generally associated with taking in more calories than you burn. Many office workers today complain of significant weight gain while working. Luckily, many of them have adopted the idea of standing while working, which can help burn up to 50 calories per hour. That's about 3,000 calories burned in a year, which equates to about 8 pounds of fat.
4. Reduces risk of type 2 diabetes
It is normal for blood sugar levels to rise after meals, and people with high blood sugar levels are at risk of diabetes. However, if you have poor lifestyle habits, these blood sugar levels can be stored in your body as energy, eventually causing type 2 diabetes. A study done in 2013 showed that workers using sit-stand desks experienced a 43% reduction in blood sugar levels.
5. Improves Mood & Energy
Prolonged sitting leads to increased sedentary time and is closely associated with anxiety and depression, supporting the idea that standing while working can improve mood and increase well-being.
The "Take-a-stand" project provided sit-stand desks to about 24 workers in 2011. Over a four-week period, participants reported a 66-minute reduction in sitting time and improved mood.
lastly
It is recommended that you alternate between standing and sitting work whenever possible every hour.
A good tip for your work pattern is to start with 30-60 minutes a day and gradually increase the time as you comfortably go, until you find the time interval that works best for you.