Sitting or standing? Which way of working is best for your health

In everyday life, many of us spend most of our time sitting. A recent review of the research on the topic reiterated the negative impact of spending long periods in this position. But standing still can also be harmful to your health.

In everyday life, many of us spend most of our time sitting. A recent review of the research on the topic reiterated the negative impact of spending long periods in this position.

Many workplaces have adopted adjustable desks, which allow you to sit or stand at the push of a button or lever, to avoid the harmful effects of prolonged sitting.

But is it better to stay still? Are there also any risks in staying still in this position for a long time?

Below, we talk about what the research says about the risks of standing or sitting too much, and whether it’s really worth investing in an adjustable desk or ditching it.

What are the risks of sitting for a long time?

People who spend a lot of time sitting have a higher risk of developing chronic diseases, such as type 2 diabetes, heart disease and some types of cancer, as well as having a shorter life expectancy.

Sitting for a long time can cause muscle and bone disorders, especially in the neck and back.

This is even more harmful to health in people who exercise little or do not reach recommended physical activity levels.

Being physically active is important to counteract the health risks associated with a sedentary lifestyle, but it may not completely reverse the negative effects of sitting for many hours of the day.

However, standing and still for a long time can also be harmful.

Long periods spent standing can worsen muscle and bone health, cause muscular and skeletal symptoms such as muscle fatigue, swelling of the legs, varicose veins, as well as pain and discomfort in the lower back and lower extremities (hips, knees, ankles and feet). . ).

Recent studies recommend limiting periods of standing to 40 minutes without rest.

This would reduce the chances of developing muscle and joint pain associated with the position.

This strategy applies especially to people who have already had symptoms, but also to those who have never had them.

Not everyone who stands for long periods will experience musculoskeletal symptoms and there will be those who are more resistant to the effects of standing.

However, even if you take a break and have developed related problems, you are likely to experience them again when you get up.

Reducing or stopping time spent sitting, standing or moving can improve blood circulation, metabolism, heart health, mental health and life expectancy.

Studies show that simply stopping sitting for an hour a day leads to a slimmer waistline and improvements in fat and cholesterol levels.

The benefits are even greater when sitting is replaced by walking or moderate or more intense activities.

Breaking up prolonged periods of sitting with 2-minute standing sessions every 20 minutes, or 5 minutes every 30 minutes, can improve glucose, fat and cholesterol levels.

Other studies show that breaking up periods of time with three minutes of brisk walking or simple resistance exercises such as squats every 30 minutes is also effective.

Adjustable tables

Adjustable desks can effectively reduce the time workers spend sitting during the day.

Users of these devices tend to alternate between standing and sitting rather than sitting for long periods.

However, not everyone acquires the new habit of working standing. Adjustable desks alone are not enough to change behaviors.

Workers and companies should keep this in mind when formulating workplace, environmental and cultural policies to ensure that “sit less and move more” initiatives are implemented and maintained.

Should I Ditch My Adjustable Desk?

If you are one of those who already have an adjustable desk, you have to consider several factors whether you want to continue using the equipment or not.

Think about your usage factors. Do you use your desk mainly while standing or sitting?

• Keep your comfort in mind. Does standing or sitting for a long time cause any kind of discomfort or fatigue? In this case, you may need to modify your sitting and standing routine or include additional supports, such as a mat for comfort when standing or a footrest when sitting, to avoid discomfort;

• Check how ergonomic your desk is. Is it suitable for working standing and sitting? An ergonomically adequate desk is essential to be able to work comfortably and safely, both in the office and at home;

• Think about your health needs. Can breaking up long periods of sitting with periods of standing relieve discomfort or help improve metabolic and cardiac health? Standing and moving regularly throughout the day will provide the same benefits regardless of the type of desk you use.

If you already suffer from a musculoskeletal disease or symptoms, seek advice from a healthcare professional or ask your employer to make an appointment with an ergonomist. Guidance from an expert can help you make a decision at your desk.

Finally, consider the costs and space requirements for your adjustable desk. If you don’t use it much in the standing position, perhaps it takes up space and doesn’t give you a return on your investment?

Ultimately, the decision to keep or ditch the adjustable desk will depend on balancing all of these considerations.

The most important thing is to be active

Governments like Australia or health agencies like the World Health Organization (WHO) recommend that adults limit the number of hours they spend sitting.

Interrupting and replacing time spent sitting with physical activity of any intensity, even light, brings health benefits.

The WHO also suggests that adults “aim to do more than recommended levels of moderate to vigorous activity” to reduce the harmful effects of sitting.

In other words, sitting still is not enough to reduce the damage resulting from prolonged sitting. We need to sit less and move more.

*Josephine Chau is a professor of public health at Macquarie University, Australia.

This text was published on the site The conversation and reproduced here under a Creative Commons license. Click here to read the original English version.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.