Sitting all day is unhealthy. Not only is it intuitive, but research supports it. Studies show prolonged sitting is linked with a higher risk of death from all causes, especially cardiovascular death.
According to a study published in 2010, adults who sat more than 6 hours daily were 37 percent more likely to die prematurely than those who sat fewer than three hours a day. Men had an 18% greater risk of premature death with prolonged sitting.
Even exercise may not undo the harmful effects of sitting too much. Even if you exercise, too much sitting raises the risk of chronic disease and early mortality. It’s no wonder companies encourage employees to take breaks from sitting and even standing while working. One way to do that is with a standing desk.
But why would you want to stand at work? Let’s look at the benefits of using a standing desk at work or home.
Standing Burns More Calories
Did you know that standing burns 30% to 50% more calories per hour than sitting? If your weight is creeping up from lack of exercise and sitting too much, a standing desk gives you a chance to burn more calories. Plus, you can move your legs while you stand by shifting from foot to foot, or even do squats in front of your standing desk.
Reduce Neck, Back, and Shoulder Pain
Do you suffer from neck or back pain? Many people do, and sitting at a desk can worsen it, while a standing desk can lessen neck, back, and shoulder pain by helping you maintain a healthier posture. Your posture impacts your muscles, joints, and bones. If you sit too long with poor posture, it can lead to muscle fatigue in the back, neck, and shoulders. This will make your neck and upper back achy. Such discomfort can also reduce your productivity.
Lower the Risk of Blood Clots
Sitting for long periods can be detrimental to your health in other ways. When you sit, blood pools in your legs, increasing the risk of a condition called deep vein thrombosis (DVT). DVT occurs when clots form inside deep veins in the legs.
The biggest concern is if one breaks free, travels through the bloodstream, lodges in a blood vessel in your lungs, and causes pulmonary embolism (PE). PEs are serious and can be fatal if you don’t get immediate treatment. You’re at higher risk of developing blood clots if you take estrogen replacement or birth control pills.
Doctors believe pooling blood in the legs is a key factor in clot formation. This is known as venous stasis syndrome, a condition that occurs when pressure builds within the veins due to a lack of movement or activity. Sitting less and taking frequent breaks from sitting can lower your risk of blood clots.
When you stand, move your feet around to keep the blood circulating. Standing still in one place also increases blood pooling and the risk of blood clots. So, move your feet around and do exercises like squats and heel and toe raises.
Boost Your Productivity
A standing desk can help you stay productive. Standing desks are effective for increasing your concentration and focus, reducing stress, and making you feel more energized. Have you noticed when you sit too long, you feel tired and sleepy? A standing desk “keeps you on your toes,” literally, so you feel less sluggish.
One study found that standing desks boosted productivity by 45% relative to sitting. Productivity with standing desk users increased significantly over time, reaching around 53% improvement after 6 months.
How can standing desks make you more productive? When you sit too long at work, your body shifts into idle, and you begin to feel fatigued. Have you ever noticed that? By standing up and moving around occasionally, you can stay focused on whatever you’re working on with less fatigue.
Conclusion
The take-home message? Stand up for your health! Despite their benefits, standing desks are not for everyone. If you have certain back issues or other health concerns, it may not be a smart idea to stand all day, especially if you spend eight hours or more working at your desk daily.
Standing desks can also be expensive, especially if you’re looking for a good one. They range in price from $100 to $1,000+, so they’re not an insignificant investment. This may be more than you want to spend if you’re on a budget.
You can also make your own standing workstation by placing your computer on a high counter or by elevating it on a stack of books. Make sure it’s sturdy, though! Some people also use an adjustable chair, giving them the flexibility to sit or stand while they work.
If you feel like a standing desk is for you, assess the space available to determine the desk’s size and shape that will fit harmoniously. Consider the desk’s height adjustability, and whether you can alternate between sitting and standing positions effortlessly.
The ability to shift from sitting to standing and back will help prevent fatigue. Additionally, pay attention to the desk’s weight capacity to ensure it can accommodate your equipment and accessories.
Look for stability features, such as a sturdy frame and anti-wobble mechanisms, guaranteeing a steady surface for your work. Don’t forget about cable management solutions, which help maintain a clutter-free environment. Lastly, explore the different styles and materials available, from sleek and modern designs to eco-friendly options, to find a standing desk that aligns with your aesthetic preferences.
By carefully evaluating these factors, you can confidently select a standing desk that seamlessly integrates into your workspace, enhancing both your productivity and well-being.
References:
- “More time spent sitting linked to higher risk of death; Risk found to ….” 23 Jul. 2010, sciencedaily.com/releases/2010/07/100722102039.htm.
- “7 Benefits of a Standing Desk – Healthline.” 18 Jun. 2017, healthline.com/nutrition/7-benefits-of-a-standing-desk.
- “Blood Clots Prevention Tips – Healthline.” 25 Aug. 2021, healthline.com/health/dvt/how-to-prevent-blood-clots.
- “Calories Burned Standing vs. Sitting: Chart, Benefits, Risks, Tips.” 01 Jun. 2021, healthline.com/health/fitness-exercise/calories-burned-standing.
- Garrett, G., Benden, M., Mehta, R., Pickens, A., Peres, S., & Zhao, H. (2016). Call Center Productivity Over 6 Months Following a Standing Desk Intervention. IIE Transactions on Occupational Ergonomics and Human Factors. https://doi.org/10.1080/21577323.2016.1183534.
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