If you’ve ever been nudged by your Apple Watch to stand up after sitting for too long, then chances are you already know standing is important. But you may not know why or how much standing is “enough.” According to Christopher Travers, an exercise physiologist, an exercise physiologist out of Cleveland Clinic Sports Health in Cleveland, Ohio, standing for about three hours per day can help us live longer. 

“The biggest push is to get people to stop sitting for long periods of time. Recent research suggests that adults spend eight hours a day being sedentary and that’s just your workday, that’s not including your commute and when you get home,” he says.

There are a few good reasons why we should consider standing more often, among them lower blood sugar levels, lower risk of heart disease and less stress and fatigue than those who sit for eight hours or more each day.

“Standing has a significantly larger impact on our longevity than sitting. Some health benefits to standing include greater muscle activation; higher levels of sugar burning; improved insulin sensitivity and long-term heart health benefits,” explains Maillard Howell, global wellbeing lead at Rokt and owner at Dean CrossFit in New York City. “Constant sitting also negatively affects brain health and memory over time. Standing can help fight neural aging issues like medial temporal lobe deterioration, which is the area of the brain that houses memory.”

If standing more is one of your goals for the New Year, Travers suggests habit-stacking, or adding standing to an activity you’re already likely to do, such as making a cup of coffee, refilling your water bottle or talking to a coworker.

If you’re feeling particularly ambitious, you could consider investing in a standing desk, which has been shown to boost productivity, or a fitness tracker, such as an Oura Ring, Fitbit, or Apple Watch. Research from the Apple Heart and Movement Study shows that the Apple Watch Stand notification increases the probability of standing up by almost 50%, and even more so for those over 75 years at 60%. But if you prefer a more old-fashioned way, setting hourly reminders on your phone works as well.

“Standing alone can be enough but you can always add in some exercise too, think lunges, calf raises, squats, dips on the chair, incline push ups on the desk or stretching especially if you aren’t working out outside of that,” says Sonya Robinson, a Chicago-based National Academy of Sports Medicine (NASM) certified personal trainer and fitness nutrition specialist. “Always start with a shorter duration, such as 15 minutes per hour, and build up from there.”

April 8, 2021

Learn what the science says about standing vs. sitting and how they impact your health

 
There's been a lot of research in recent years on standing vs. sitting at work. And for a good reason! The average American who works a desk job sits hunched over at their desk for

Standing desks offer an alternative to sitting all day. Still, some research suggests that standing is not necessarily the answer to the health issues brought on by sitting for prolonged periods of time.

Is standing really better than sitting? Are there noticeable differences from a health perspective?

Let's see what the science says...

Standing vs. sitting

Standing vs. sitting has been an ongoing discussion in the past few years. But before you buy that expensive sit-stand desk for your home office, it's important to look at the actual research on standing vs. sitting at work.

The science of sitting

Studies on the health implications of sitting are clear in their conclusions that the more sedentary time a person has, the more at risk they are for health issues. Multiple studies suggest people who are sedentary for an extended period of time have an

Here are just a few of the other health implications that come with sitting for long periods of time:

• Reduced blood flow to the legs and brain
• Decreased blood vessel health
• Lowered production of substances that help control blood sugar levels and cholesterol
• Increased risk of heart disease
• Increased risk of diabetes
• Increased risk of obesity

The science of standing

Standing requires more effort and energy than sitting, which means that it burns more calories. However, the research shows that standing at work instead of sitting will not help you lose weight because the

Standing at work can also help decrease discomfort. A review of studies on sit-stand desks shows that some people who use standing desks regularly have reported an improvement in their lower back pain. Periodically standing while working can also improve your overall behavior, getting you to stand and move more throughout the day, even when you're at home.

It's important to note that standing too much during the day can actually have negative health impacts. Studies on those who stand all day for work, like nurses and service industry professionals, show that standing for too long can actually cause discomfort, create swelling in the feet and foot pain, and cause vascular issues.

How does this relate to sit-stand desks? One recent study showed that

Is standing better than sitting?

Ultimately, yes, standing at work is better than sitting, but you need to monitor how much you stand throughout the day and strike a balance between the two. 

So that raises the question: Is a standing desk good for you? Are standing desks better than traditional sitting desks? Again, the answer isn't one or the other, but a balance of both. 

Using a sit-stand desk at work can help relieve muscular pain like back and neck pain, reduce spikes in blood sugar, and improve blood circulation. It can also promote healthy habits like taking breaks for movement when you've been sitting too long.

Standing doesn't do much to lower your risk of heart disease, and standing for too long can actually harm your health. However, if you find the right balance between standing and sitting throughout the day, using an adjustable standing desk at work is better than just sitting.

If you do decide to try out an adjustable standing desk, follow these tips to get the most out of it:

• If you're new to using a standing desk, start by easing into it with 30 to 60 minutes a day of standing, gradually increasing the time when you feel comfortable.
• Try to alternate frequently between sitting and standing. You might set a timer for every 30 minutes or stand when you're on a call or doing something else that doesn't require lots of typing.
• Use an anti-fatigue mat to help ease the strain of standing. Some are also designed to promote good posture, and others are designed to promote movement.
• Set the alarm on your phone or computer to remind you to take standing breaks throughout the day, and be conscious of the amount of time you are standing.
• Not sure how to position your standing desk? Consult with someone in your office who understands your desk's proper positioning when you're sitting and standing.

How to move during your day

The verdict may still be out on whether standing desks are really the answer to the problem of prolonged sitting at work. However, one thing is clear -- movement in whatever form can help you combat the negative health effects of being sedentary at work. (And no, it doesn't require you to get an expensive treadmill desk!)

Here are just a few ways to get more movement in your day:

1. Take more breaks

Take small breaks to stand, stretch, and walk around. This gets your blood circulating and can help you wake up and refocus your energy when returning to your desk.

2. Walk during calls

If you're able to, walking during calls allows you to get some movement into your day without stopping your productivity.

3. Step away from your desk at lunchtime

When it's time to eat lunch, get away from your desk. Not only does this allow you to move, but it gives you a little mental break which will make it easier to focus when you return to work.

4. Use a fitness tracker to monitor activity

Sometimes it isn't easy to know how much you're actually moving during the day.

5. Try seated exercises

If you can't step away from your desk, you can still



For more information about Germania's insurance products,

There's been a lot of research in recent years on standing vs. sitting at work. And for a good reason! The average American who works a desk job sits hunched over at their desk for 8.8 hours per day Standing desks offer an alternative to sitting all day. Still, some research suggests that standing is not necessarily the answer to the health issues brought on by sitting for prolonged periods of time.Is standing really better than sitting? Are there noticeable differences from a health perspective?Let's see what the science says...Standing vs. sitting has been an ongoing discussion in the past few years. But before you buy that expensive sit-stand desk for your home office, it's important to look at the actual research on standing vs. sitting at work.Studies on the health implications of sitting are clear in their conclusions that the more sedentary time a person has, the more at risk they are for health issues. Multiple studies suggest people who are sedentary for an extended period of time have an increased risk of disease, hospitalization, and mortality . One study suggests that too much sitting can also impact the brain and may even be linked to Alzheimer's.Here are just a few of the other health implications that come with sitting for long periods of time:Standing requires more effort and energy than sitting, which means that it burns more calories. However, the research shows that standing at work instead of sitting will not help you lose weight because the difference in calories burned is minimal . (It comes out to about 9 calories more an hour, the equivalent of one celery stalk.)Standing at work can also help decrease discomfort. A review of studies on sit-stand desks shows that some people who use standing desks regularly have reported an improvement in their lower back pain. Periodically standing while working can also improve your overall behavior, getting you to stand and move more throughout the day, even when you're at home.It's important to note that standing too much during the day can actually have negative health impacts. Studies on those who stand all day for work, like nurses and service industry professionals, show that standing for too long can actually cause discomfort, create swelling in the feet and foot pain, and cause vascular issues.How does this relate to sit-stand desks? One recent study showed that using a standing desk for up to 2 hours can cause fatigue and muscle aches.Ultimately, yes, standing at work is better than sitting, but you need to monitor how much you stand throughout the day and strike a balance between the two.So that raises the question: Is a standing desk good for you? Are standing desks better than traditional sitting desks? Again, the answer isn't one or the other, but a balance of both.Using a sit-stand desk at work can help relieve muscular pain like back and neck pain, reduce spikes in blood sugar, and improve blood circulation. It can also promote healthy habits like taking breaks for movement when you've been sitting too long.Standing doesn't do much to lower your risk of heart disease, and standing for too long can actually harm your health. However, if you find the right balance between standing and sitting throughout the day, using an adjustable standing desk at work is better than just sitting.If you do decide to try out an adjustable standing desk, follow these tips to get the most out of it:The verdict may still be out on whether standing desks are really the answer to the problem of prolonged sitting at work. However, one thing is clear -- movement in whatever form can help you combat the negative health effects of being sedentary at work. (And no, it doesn't require you to get an expensive treadmill desk!)Here are just a few ways to get more movement in your day:Take small breaks to stand, stretch, and walk around. This gets your blood circulating and can help you wake up and refocus your energy when returning to your desk.If you're able to, walking during calls allows you to get some movement into your day without stopping your productivity.When it's time to eat lunch, get away from your desk. Not only does this allow you to move, but it gives you a little mental break which will make it easier to focus when you return to work.Sometimes it isn't easy to know how much you're actually moving during the day. Using a fitness tracker or pedometer is a good way to monitor activity and encourage more movement throughout the day.If you can't step away from your desk, you can still move right from your desk chair . Rotate your shoulders, neck, wrists, and ankles. Stretch your hands above your head. Lift and lower your legs.For more information about Germania's insurance products, request a free quote online , or find a trusted agent near you