Sitting for lengthy periods tends to be the normal thing to do in a work environment. Yet, there are plenty of health risks that arise from making this a regular habit. These health risks can reduce your quality of life and lead to worse conditions that may result in premature death. We say this to make you aware of what happens if nothing changes.
In this guide, we will discuss how often you should stand up from your desk. Without wasting any more time, let’s answer this question right now.
What Is the Science Behind Prolonged Sitting?
There have been plenty of studies that link prolonged sitting with numerous health issues—especially for those who live sedentary lifestyles. These negative effects include obesity, diabetes, heart disease, and mental health issues. As we sit for longer periods, some things tend to occur inside our bodies. For example, they include:
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Decreased circulation
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Slowed metabolism
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Decreased muscle engagement
Some healthcare professionals have deemed sitting as the “new smoking.” Are they right to say this? They might be to an extent considering the harmful health outcomes that might occur as a result.
What if You Don’t Stand Up Enough?
It’s important to know there is a period of standing that isn’t considered adequate. Nevertheless, if you don’t do enough standing up, there are plenty of consequences, including:
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Increased Risk of Obesity: Did you know that you’ll burn far less calories sitting down than standing? It’s true. You’ll burn half as less calories sitting down compared to standing.
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Your Muscles Get Weaker: Because of the lack of movement, your muscles may get stiff or even atrophy. This means they can get weak and affect your mobility in the future.
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Poor Circulation: Your blood flow will be slower than usual. When this happens, it can lead to the formation of blood clots. Worse, it can also lay the groundwork for cardiovascular disease, which is one of the major causes of death in the United States.
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Reduced Life Expectancy: If you sit excessively, your mortality rate can increase. This ties back to our mentioning of cardiovascular disease and other health issues that could arise.
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Spinal Issues: Poor posture can be a major culprit for spinal misalignment and chronic back pain. This can lead to other back disorders that may affect your mobility as well.
As such, it is important to make sure that you can stand up regularly. Also, balancing sitting with standing is recommended. Standing for lengthy periods has its own drawbacks and health issues as well, such as foot pain and varicose veins. That’s why achieving such balance will be very important.
How Often Should You Stand Up from Your Desk?
It is imperative that you should consider at least standing up once every 30 to 60 minutes. This will ensure the adverse effects of prolonged sitting are minimized. To break it down even further, here’s what you need to do using these general guidelines:
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Every 30 Minutes: Consider standing for at least a minute or two. This will be excellent for preventing stiffness while promoting circulation.
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Every Hour: Be sure to move around for at least 5-10 minutes so you can properly engage your muscles and reset your posture.
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Every 2 Hours: Take a break of 15 minutes. During this time, consider activities like stretching, walking, or other light physical activities.
Taking breaks regularly can help maintain energy levels, improve concentration, and decrease the risk of back strain. Even if you are sitting down, getting a supportive chair, like the BOBA Chair from TopJob, can help mitigate any issues that may arise when you are sitting for lengthy periods.
What Are the Benefits of Standing Up Regularly?
Of course, there are plenty of benefits that come with standing up regularly. You might enjoy these when balancing it with sitting during each work day. Here’s a list of those benefits:
Improved Posture and Reduced Back Pain
Did you know that sitting for long periods can add a lot of pressure on your lower back? This can cause poor posture and discomfort. If you stand up regularly, you will reset your posture and be able to reduce back pain along with the risk of musculoskeletal disorders.
Increased Energy Levels
Being able to stand up regularly can reduce fatigue and sluggishness. In addition, you can enjoy other benefits such as better blood circulation, increased oxygen levels, and becoming more mentally alert. Have you noticed that you are better focused and more productive when standing up? That might be the benefit you can enjoy during your work day.
Lower Risk of Chronic Diseases
You can engage in light movement even when you are standing up. By doing this, you can lower your blood pressure, regulate your blood sugar levels, and cut down your risks of diabetes and cardiovascular disease by a considerable amount. These diseases are detrimental to your quality of life and can lead to premature death.
Enhanced Mood and Mental Health
Even if it’s done in small bursts, physical activities will make you feel good. When this happens, you’ll be able to see reductions in stress, anxiety, and the risk of depression. Do you see the connection now that prolonged sitting might have with your mental health?
What Are the Best Strategies to Use with Standing Regularly?
Now that you have a good idea of what benefits come with standing regularly, let’s discuss the strategies that you can incorporate. It is important to make sure you perform these tasks regularly to maximize the benefits of standing. Such strategies include:
Using a Standing Desk
Whether it’s an AnyDesk Nest from TopJob or a standing desk that is hand-cranked or electric, they can be quite the blessing. Plus, it will allow you to develop a work posture that can be quite dynamic. It might be one of the best investments that you’ve ever made.
Set Reminders and Alarms
You can use a timer or productivity app to provide you with regular reminders of knowing when to take a break, stand up, and move around. Be sure to stick with these consistently so you can be able to stand and perform your favorite light exercises for a few minutes. This will help keep things balanced so you don't accidentally sit or stand for longer extended periods.
Leverage Walking Meetings
Rather than sit through meetings, why not consider phone calls or walking discussions? You could even take it a step further and suggest meetings be done via Zoom. This way, you can access the meeting on your mobile device and listen in when taking walks. Alternatively, you can walk on a treadmill while being able to focus on the meeting itself.
Stretch at Your Desk
Of course, you can also stretch at your desk. Keep it simple with shoulder rolls, leg extensions, and neck stretches. You’ll be able to alleviate tension and get more flexible.
Use Active Seating or a Stability Ball
The idea of active seating can help engage core muscles along with the promotion of small movements throughout the day. This can be done with a BOBA Chair or a stability ball—both of which will be beneficial to use whenever you are sitting down.
Make Your Breaks More Active
Many people would scroll through their phones during their break period. However, you can choose to be different. Instead, you can stretch, perform light exercises, or take a quick walk around or close to your workspace. Getting some kind of activity in place will be a lot better than none at all.
These strategies will allow you to get as active as possible, even on days when you are busy. Don’t miss out on taking small movements while standing. Perform some exercises that might be beneficial for you in the long run for your physical health—even if it is just for a few minutes during each break.
Final Thoughts
If you are not standing up enough, let this guide inspire you to get started. Ideally, you’ll want to consider the idea of balancing this activity with sitting regularly. Not only will you get to enjoy the benefits of better health, but you can also lay the groundwork for a somewhat active lifestyle that you can capitalize on. Once you’ve done small movements, you want to do something more to feel your best while maintaining your energy and productivity.
Make standing your best habit at the workplace. Especially if you need to invest in a standing desk and other accessories to make it happen.
Speaking of, are you interested in purchasing a standing desk? Check out TopJob. They sell standing desks, like the AnyDesk Nest and the AnyDesk Fold, that allow you to be comfortable while working. Plus, they are both adjustable, so you can customize them to fit your body perfectly. Place your order today!
