You've probably seen one of your coworkers use the treadmill desk to answer emails while another works on reports while standing up. Did you also know that they are reducing their chances of developing cardiovascular disease, obesity, and neck and back pain?
Prolonged periods of sitting have been connected to these and other health issues. Regular exercisers nonetheless run the danger of developing health problems from sitting too much. Computers can be raised to eye level on standing desks, allowing users to stand while working. That means you'll be on your feet for a longer period of time.
Treadmill and sit-stand workstations have becoming increasingly commonplace as word spreads about their health benefits. Standing desks are becoming increasingly popular as a workplace bonus, with a recent study of HR experts reporting a 7% increase in their use over the previous year. One of the health alternatives that is simple for employers to embrace and has a significant impact on employee morale is providing a standing desk.
There is solid evidence that using a sit-stand desk can boost your efficiency, focus, and even inspiration. This is because standing engages the body's biggest muscles, which in turn improves blood flow to the brain. Therefore, it enhances our moods and productivity. It has also been discovered that sit-stand workstations can boost productivity by as much as 20 percent.
People who use sit-stand workstations are more productive than those who sit for long periods of time, and they also enjoy better health. Researchers have shown that office workers spend between 65 and 75 percent of their working hours seated, with the vast majority of that time spent in static positions. More than twice as likely to acquire type 2 diabetes and cardiovascular disease, and a 13% and 17% greater risk of cancer incidence and mortality, were found in people who sat the most compared to those who sat the least, according to a study published in the British Journal of Sports Medicine.
With the increased blood flow that results from standing at work, it's not surprising that you'll burn more calories utilising a sit-stand workstation than you would sitting at a traditional desk. During an average eight-hour workday, standing uses around 13 percent more energy than sitting. In terms of calories burned, this is equivalent to doing a forty five minute walk for four hours.
The health benefits of sit-stand workstations are not simply long term; they are also immediately noticeable. Workers who stand more often have more energy and are better able to focus because they avoid the negative effects of a buildup of carbohydrates and fats in the blood.
FAQs About Desk
Standing desks seem to help ease back pain, but doctors don't know how much time you need to stand to get this benefit. More productive: In a study of call center employees, those with standing desks were 45% more productive on a daily basis than employees who sat during their shift.
Many ergonomic experts recommend standing about 5-15 minutes out of every hour when using a standing desk, although research is ongoing. One study in the British Journal of Sports Medicine recommends that it's ideal to move, stand, and take breaks from sitting for a total of at least 2 hours in an 8 hour work day.
Sitting behind your desk all day is bad for your health and experts have long been advising people to stand at their workstations for about 15 minutes an hour. But a University of Waterloo professor says his research shows that people should be standing for at least 30 minutes per hour to get health benefits.
That means for every 1 to 2 hours you sit in your office, 1 hour should be spent standing. Try to alternate between sitting and standing every 30 to 60 minutes.
Standing is better for the back than sitting. It strengthens leg muscles and improves balance. It burns more calories than sitting. It is also a great antidote to the formation of blood clots deep in the legs.
Define the Term “Standing Desk.”
But first, let's define a standing desk so we can discuss its advantages. Standing desks, also known as sit-stand desks, stand-up desks, or adjustable standing desks, provide a stable surface on which you can stand up while working at a computer.
Modern standing desks have gone a long way, with many types being adjustable both manually and electronically to allow the user to switch from sitting down as needed.
If you want to select your prefered desk height in advance and switch between those heights at the push of a button, some of the higher-end standing desks come with a memory bank of desk heights that can be pre-programmed.
Make Sure You're in the Right Spot When You're Standing at Your Desk
"Ergonomics" is a term frequently used to describe the layout and construction of office equipment. Ergonomics is the study of how tools can be made to fit the human form more naturally and efficiently. With the help of advancements in biotech and design engineering, office furniture producers have developed some novel solutions to the problem of poor posture in the workplace.
It's likely that the first standing workstations consisted of nothing more than a stack of boxes or books used to elevate a laptop. In order to prevent "slouching" and neck strain, some standing desks come with movable levers that allow you to raise or lower the keyboard and/or monitor, and some even have a padded wrist rest for the mouse.
Standing up all the time isn't always an option. Answering the phone, taking part in a videoconference, or firing off a few quick emails may all be done while standing. However, sitting down could be more convenient for tasks like writing, designing, or extensive research. Allow yourself some downtime to ease into a regular sitting and standing routine. Try breaking up your day into standing sessions of 15-30 minutes until you find a rhythm that works for you.
Ergonomic considerations for using a standing desk also include ways to lessen the risk of injury to the knees and legs. Stress on the legs and lower back might result from prolonged standing on unsupportive surfaces or with knees locked. Tend to walk around with your knees slightly bent. Wear shoes that provide adequate support and a cushioning and try to get a standing mat that is designed to go with the workstation.
Go for a height-adjustable tabletop instead. Your computer could be placed on a hydraulically adjustable platform that is mounted on the top of a standard desk and can be lifted and lowered as needed. Using one of these well-designed standing desks, you may quickly start experiencing the many advantages of standing while you work.
There Are Several Positive Outcomes Associated With Standing Rather Than Sitting When Working.
Burns Calories
Standing still for the same amount of time results in a greater caloric expenditure than sitting does. We no longer live in an era where there is a massive calorie disparity between standing and sitting. While standing might burn 100-200 calories each hour, sitting only burns 60-130 but it can pile up over time.
The act of simply standing while at work can have a positive effect on your mood, which in turn can increase your calorie expenditure. Maintaining mental "health mode" while standing up is a lot simpler. You'll have more opportunities to get up and walk about during the day. For a brief while, you may like to stand on one leg, kneel down, or hop up and down. By making these adjustments, you can increase your calorie expenditure without reducing your efficiency.
One’s Risk of Becoming Overweight or Obese Is Reduced by Standing More Often.
When a person consumes more calories than they burn off in a day, weight gain occurs.
Although calorie burning occurs naturally in the human body, it can be accelerated by activity. However, you should realise that standing rather than sitting is associated with a greater caloric expenditure.
Sitting at a desk all day is blamed by many workers for their weight increase after starting a new job.
Standing up for an hour can increase caloric expenditure by 50 calories compared to sitting. Although the benefits to your waistline are not limited to a straightforward increase in energy expenditure.
Potentially involved metabolic alterations include insulin resistance in body cells and decreased lipoprotein lipase release from inactive muscles. To fail to take advantage of these ubiquitous opportunities to move around is strongly linked to weight gain.
According to studies, the common practise of exercising after a day of sitting at work "makes hardly more sense than the assumption that you could counter a pack-a-day smoking habit by jogging."
Consistent, moderate levels of activity throughout the day are the key to minimising the risk of obesity. It makes sense to combine standing up while working with exercise, or even better! Why not incorporate some calf raises and squats into your day?
You can burn up to an additional 30,000 calories by standing for an extra three hours a day, which is certainly doable while at work. To lose eight pounds of fat, you'd have to run the distance of nearly 10 marathons.
Protection Against Metabolic Syndrome and Type 2 Diabetes
It appears that the negative effects of sitting and the positive effects of standing extend beyond mere obesity. A condition known as metabolic syndrome greatly raises the risk of type 2 diabetes, and some of the same studies have revealed that sitting for lengthy periods of time is connected with diminished effectiveness in regulating levels of glucose in the bloodstream.
One study from 2008 indicated that persons who sat for longer periods of time during the day had considerably higher levels of fasting blood glucose, suggesting that their cells had become less receptive to insulin. Time spent sitting may be more significant than exercise intensity as a risk factor for developing type 2 diabetes, according to a study published in 2013.
Decreased Possibility of Contracting Cardiovascular Disease
London bus drivers, who often drive while seated, had a higher incidence of heart attacks and other cardiac disorders than their standing counterparts, according to a research conducted in the 1950s.
Recent research indicates that those who sit for longer than two hours per day are at a 125% greater risk of developing cardiovascular disease symptoms like chest pain and heart attacks. In addition, regardless of physical activity, males who sit for more than five hours a day outside of the workplace have twice the risk of heart failure as those who sit for less than two hours a day outside of the workplace.
Delivers a Powerful Energizing Boost
The use of a standing desk was associated with increased physical activity, according to a meta-analysis of 53 research published in the Applied Ergonomics journal.
Keeping your body and mind engaged in small ways throughout the day will keep you feeling awake and attentive. When you have to "think on your feet," you feel more involved. Feeling tired and unmotivated at work? Try standing up for short periods of time throughout the day.
Muscles Can Be Toned and Posture Can Be Enhanced Just by Standing.
Of course standing for an hour uses more muscles than sitting for the same amount of time. Strength in the abdominals, ankles, legs, and feet can be improved by taking frequent standing breaks during the workday.
However, you must stand properly for the aforementioned to work. If you're going to slouch even while standing, it's hardly worth the effort.
Adding standing to your daily routine may require some adjustment time; if you're having trouble making the transition, start with shorter periods of standing and work your way up to longer ones.
Maintain a tall, upright stance with your feet evenly spaced below your hips. Keep your chin level with the floor, tuck your tailbone, and press your shoulders back. As your muscles tone and your posture improves, your metabolic rate may also increase, allowing you to burn even more calories in the same amount of time.
The Simple Act of Standing up May Boost One’s Disposition and Vitality.
Both depression and anxiety have been linked to prolonged periods of sitting. Standing, on the other hand, has been linked to improved disposition and vitality.
A study done between March and May of 2011 indicated that those who used sit-stand workstations had better moods than those who sat for longer periods of time.
Those who went back to their previous, more conventional workstations had their spirits rise to normal.
Because of the positive effects on mood and energy, standing desks are a great fit for open floor plans.
The Risk of Cancer May Be Lowered by Standing.
Extended sitting during free time has been linked to an increased cancer risk, according to research published in the American Journal of Epidemiology on June 29, 2018. The risk of developing colon, endometrial, or lung cancer increases with duration of sedentary behaviour.
Because of how central screens have become to modern life, any measures that help us spend less time seated are welcome.
The average person spends eight hours a day sitting at their desk, a problem that can be solved with the simple installation of a standing desk.
Maintains Blood Flow
Humans, as a species, have always been on the move. Standing is great for building strength in your legs, your trunk, and your equilibrium. Additionally, we work to forestall the formation of clots in the legs. It's possible for blood flow to slow down and pool in the legs after prolonged sitting (as on an aircraft). It's possible that a blood clot will form as a result.
When we rise, our legs begin to move, stimulating the circulatory system and preparing the body for activity. Numerous studies have linked prolonged sitting to poor cardiovascular health and, ultimately, a shortened lifespan. A healthier way of life includes regular periods of standing.
How to Properly Stance
The best method to use a standing desk, according to the experts, is to alternate between standing and sitting during the workday. Repeat this several times a day. Start by increasing the amount of time you spend on your feet to 30 minutes many times daily. Put on an hour, then two, or more if it suits you.
Adjust the height of the standing desk so that your body is in a neutral position. When you stand up straight, your head, neck, and spine will form a straight line. With your wrists resting level on the surface, your elbows should form a 90-degree angle. Raise the computer screen to a comfortable viewing position.
Wear flats or shoes with a very low heel. To better support your body, please stand on the mat provided.
Get up from your desk and go for a walk every 30 minutes. In order to stretch your legs and rest your back, you should walk to a coworker's desk or get a drink from the water cooler. And remember to keep up your five-day-a-week, 30-minute moderate-intensity workouts, even if you'll be on your feet more.
Conclusion
The trend of offering perks like treadmill desks and sit-stand desks in the workplace has continued to grow in recent years. Over the past year, the use of standing workstations has increased by 7 percent, according to human resources professionals. Standing desks are healthier and more efficient than sitting ones. By preventing the detrimental consequences of a carbohydrate and fat buildup in the blood, workers who stand more regularly have more energy and are better able to focus. The keyboard and/or monitor can be adjusted in height with the use of adjustable levers on some standing workstations.
In comparison to sitting, standing for one hour can increase energy expenditure by 50 calories. Keeping your mind in "fitness mode" when standing up is much easier. Those who stand for longer periods of time have a lower chance of gaining weight. If you're feeling down, try standing up. Standing for an extra three hours a day can increase your calorie burn by as much as 30,000 each week.
It would take roughly 10 marathons to burn off the calories equivalent of eight pounds of fat. Time spent sitting may be a more important risk factor for type 2 diabetes than exercise intensity. Some people find that just getting up and moving around improves their mood and energy levels. Increased activity levels were observed among those who used standing desks. If you work on your muscle tone and posture, you may find that your metabolic rate rises as a byproduct, allowing you to burn more calories in the same amount of time.
Content Summary
- Regular exercisers nonetheless run the danger of developing health problems from sitting too much.
- Computers can be raised to eye level on standing desks, allowing users to stand while working.
- There is solid evidence that using a sit-stand desk can boost your efficiency, focus, and even inspiration.
- People who use sit-stand workstations are more productive than those who sit for long periods of time, and they also enjoy better health.
- Standing desks, also known as sit-stand desks, stand-up desks, or adjustable standing desks, provide a stable surface on which you can stand up while working at a computer.
- Standing up all the time isn't always an option.
- Allow yourself some downtime to ease into a regular sitting and standing routine.
- Ergonomic considerations for using a standing desk also include ways to lessen the risk of injury to the knees and legs.
- Go for a height-adjustable tabletop instead.
- The act of simply standing while at work can have a positive effect on your mood, which in turn can increase your calorie expenditure.
- Maintaining mental "health mode" while standing up is a lot simpler.
- However, you should realise that standing rather than sitting is associated with a greater caloric expenditure.
- Standing up for an hour can increase caloric expenditure by 50 calories compared to sitting.
- "Consistent, moderate levels of activity throughout the day are the key to minimising the risk of obesity.
- It makes sense to combine standing up while working with exercise, or even better!
- Why not incorporate some calf raises and squats into your day?You can burn up to an additional 30,000 calories by standing for an extra three hours a day, which is certainly doable while at work.
- To lose eight pounds of fat, you'd have to run the distance of nearly 10 marathons.
- It appears that the negative effects of sitting and the positive effects of standing extend beyond mere obesity.
- A condition known as metabolic syndrome greatly raises the risk of type 2 diabetes, and some of the same studies have revealed that sitting for lengthy periods of time is connected with diminished effectiveness in regulating levels of glucose in the bloodstream.
- Try standing up for short periods of time throughout the day.
- Because of the positive effects on mood and energy, standing desks are a great fit for open floor plans.
- The average person spends eight hours a day sitting at their desk, a problem that can be solved with the simple installation of a standing desk.
- Standing is great for building strength in your legs, your trunk, and your equilibrium.
- A healthier way of life includes regular periods of standing.
- The best method to use a standing desk, according to the experts, is to alternate between standing and sitting during the workday.
- Start by increasing the amount of time you spend on your feet to 30 minutes many times daily.
- Adjust the height of the standing desk so that your body is in a neutral position.
- Get up from your desk and go for a walk every 30 minutes.