Is standing at work healthier than sitting at work? The truth is different from what you think

Myth: "Standing and sitting for long periods of time is harmful to your health, but can the damage be offset by standing up?"

Many people on the Internet say that "standing working can offset the harm of sitting for long periods of time" and "standing working is healthier for the body", and many netizens have followed suit and started working while standing.

Rumor analysis: This statement is debatable.

Although standing desks can improve some indicators such as blood pressure, insulin sensitivity and triglyceride levels, these improvements may not significantly reduce the risk of cardiovascular disease. Standing desks and similar working postures cannot avoid the health problems caused by sitting for a long time. Whether sitting or standing for a long time, it will increase the risk of postural circulatory diseases.

In recent years, with the popularization of the concept of office health, standing desks have gradually come into people's view. Standing is touted as a good way to improve a sedentary lifestyle, especially for office workers who sit in front of the screen for a long time. However, is standing desk healthier than sitting? Let me first say the conclusion: Unfortunately, the answer is no. Although standing desks can bring some benefits, they still bring health risks. The secret to staying healthy is not actually about what posture you maintain when working.

Health risks of sitting at work

The potential health risks of prolonged sitting at work have been confirmed by the Institute of Medicine and have become well known. Studies have shown that prolonged sitting can lead to a decrease in metabolic rate, which increases the risk of obesity, type 2 diabetes and cardiovascular disease. The American Heart Association points out that there is a significant correlation between excessive sitting time and adverse metabolic markers, increased blood pressure and abnormal cholesterol levels. This is because long periods of sitting inhibit muscle activity, resulting in reduced energy expenditure and fat accumulation.

Sitting for long periods of time at work poses health risks (Source: AI generated by the author)

In addition, the impact of sitting at work on the musculoskeletal system cannot be ignored. According to the American Orthopaedic Association, sitting for long periods of time can easily cause muscle fatigue and pain in the back, neck, and lumbar spine. When sitting for a long time, the waist lacks sufficient support, and the pressure on the spine increases, leading to spinal curvature and poor posture, which in turn causes problems such as chronic pain and spinal deformity. Maintaining the same posture for a long time will also tighten the muscles in the shoulder and neck, increasing the probability of shoulder and neck syndrome. Long-term sitting at work is also associated with mental health problems. A British epidemiological study pointed out that sedentary behavior is associated with an increased risk of depression and anxiety. Long-term lack of physical activity may lead to a decrease in dopamine secretion in the brain, thereby affecting the emotional regulation function.

Standing desks are no more beneficial than sitting desks

In contrast, standing desks are believed to increase physical activity levels and energy expenditure. Studies have shown that the body's energy expenditure when standing is slightly higher than when sitting, which helps improve blood sugar levels and metabolic health. A study published in the Journal of Occupational and Environmental Medicine found that using a standing desk can reduce sitting time by about 3 hours, significantly promote blood circulation, and to some extent relieve back, shoulder and neck pain caused by sitting for a long time. But a new study by researchers from Australia and the Netherlands recently found that standing for a long time may not be much better than sitting, and may also be harmful to health. The study was published in the International Journal of Epidemiology.

Standing is not healthier than sitting at work (Source: Document 1)

The researchers used data from the UK Biobank collected over nearly seven years from 83,013 adults, using wrist-worn devices to track their activity, sleep, and sedentary time. The amount of time individuals spent standing and sitting matched the incidence of cardiovascular disease, including coronary heart disease, heart failure, and stroke, as well as circulatory system diseases including low blood pressure when standing, varicose veins, chronic venous insufficiency, and venous ulcers. The researchers found no association between standing time and cardiovascular disease risk, suggesting that standing desks and similar working postures cannot avoid the health problems that come with sitting for long periods of time. Studies have shown that increased standing time may help improve some metabolic markers, such as blood pressure, insulin sensitivity, and triglyceride levels, however, these improvements may not necessarily significantly reduce the risk of cardiovascular disease.

Sitting for long periods of time at work poses health risks (Source: AI generated by the author)

In addition, standing for long periods of time may also increase the risk of postural circulatory diseases, such as varicose veins and chronic venous insufficiency. Therefore, it is recommended not to rely solely on standing office to offset the adverse effects of sitting on health.

The secret to a healthy office is actually very simple

Standing for more than two hours a day increases the risk of postural circulatory disease by 11%, which is bad news for standing offices such as retail workers. But sitting longer doesn't mean better: for more than 10 hours a day, every additional hour of sitting increases the risk of circulatory system diseases by 26%. Standing and sitting work both have risks, so should we lie down to work? In order to achieve the best office health results, it is recommended that everyone adopt an alternating sitting and standing work mode. Using adjustable height desks allows users to change postures flexibly during work, which can help reduce the negative effects of sitting or standing for long periods of time. According to the U.S. Occupational Safety and Health Administration, the ideal office mode should include regular posture changes, switching between sitting and standing positions every 30 to 60 minutes. Combined with simple office break activities, such as stretching and short walks, can further improve overall health and reduce health risks. In addition, using a standing mat or wearing comfortable shoes can help relieve foot and leg fatigue caused by long periods of standing. Ensuring that you maintain correct posture when standing, such as slightly bending your legs and evenly distributing your weight on your feet, is also an important health strategy.

It is healthier to adopt an alternating sitting and standing working mode (Source: AI generated by the author)

In summary, standing work has certain health advantages over sitting for long periods of time, but it is not absolute. Reasonable combination of standing and sitting work and increasing daily activities are effective strategies to ensure health while working. By adjusting the working environment and daily habits, everyone can find a working method that suits them and achieve long-term health goals.

Looking in the mirror of rumors

Sometimes we see some seemingly reliable "health advice" on the Internet. These advices mislead the public and spread by exaggerating the benefits of a particular behavior (such as standing at work) while ignoring its potential risks. They are often based on partial facts, but ignore the complexity of the overall situation and individual differences, leading to one-sided conclusions. In this regard, we really have no time to verify and distinguish, but we can remember and practice the basic principles of maintaining health, including good eating habits, adequate sleep and regular physical exercise. Although these principles may not seem new, they have been tested and are more trustworthy.

References

[1]Ahmadi, Matthew N., et al. "Device-measured stationary behavior and cardiovascular and orthostatic circulatory disease incidence." International Journal of Epidemiology 53.6 (2024): dyae136.

[2]Katzmarzyk, Peter T., et al. "Sitting time and mortality from all causes, cardiovascular disease, and cancer." Medicine & science in sports & exercise 41.5 (2009): 998-1005.

[3]Tudor-Locke, Catrine, et al. "A step-defined sedentary lifestyle index:< 5000 steps/day." Applied physiology, nutrition, and metabolism 38.2 (2013): 100-114.

Author: Denovo

Review丨Zhang Yu, researcher at the Chinese Center for Disease Control and Prevention, national health science expert