If you lead a sedentary lifestyle, you might discover yourself sitting for prolonged durations. Before adopting a sit-stand desk, I acknowledged that sitting was detrimental, yet I lacked the proactive approach to address it. I found myself sitting for 1-3 hours consecutively. Amidst a hectic schedule and extended work hours, extended sitting became a common occurrence. “Sitting disease” is the term health experts use to depict the myriad of issues arising from prolonged sitting. Now that I can alternate between sitting and standing during my workday, I’ve personally observed numerous health benefits. Following thorough research, I’ve compiled a list of health advantages that come with using a standing desk to ward off sitting-related health problems.
1. Mitigates health hazards extended
Sitting correlates with various health risks like obesity, cardiovascular disease, diabetes, and, in certain instances, cancer. A standing desk allows you to incorporate periods of standing into your work routine. Rising from your seat, or even taking short strolls, can lower blood sugar and cholesterol levels, subsequently reducing the risk of heart disease.
Maintaining an active lifestyle and increasing overall movement and exercise are pivotal in combating diabetes. Prolonged sitting, akin to inactivity, slows down metabolism, elevating the risk of developing type 2 diabetes. Breaking up prolonged sitting with standing and walking significantly reduces postprandial glucose, insulin, and NEFA levels in women with diabetes, according to the American Diabetes Association.
Certain cancers, particularly breast and colon cancer, are influenced by physical inactivity. Even individuals who exercise regularly face higher risks for these cancers if they sit for extended periods.
2. Alleviates back and neck pain
For those immersed in prolonged sitting, experiencing back and neck pain is almost inevitable. Continuous sitting stresses the spine and may lead to disc damage. Prolonged staring at a monitor often results in poor posture, with arched backs. Incorrect ergonomic monitor placement, causing a downward tilt of the head, can lead to neck strain.
The Take-a-Stand Project by Preventing Chronic Disease studied individuals who alternated between sitting, standing, or walking over one, two, and four weeks. Over time, the group reported reduced lower back pain, diminished shoulder tension, improved posture, and an overall uplifted mood and comfort. If you seek relief from neck or back pain, a standing desk could be an ideal solution.
3. Boosts energy and enhances mood standing
Heightens brain engagement, increasing energy levels. Improved blood flow, facilitated by standing, enhances oxygen delivery to muscles. Prolonged sitting often induces fatigue, while standing acts as a mood and energy booster, preventing exhaustion. Elevated energy levels enable sustained focus and increased productivity.
4. Encourages activity
This is self-evident: standing is superior to prolonged sitting. Although standing is not inherently active, it provides the opportunity to move more while working. Standing at a desk allows for increased arm and leg movement. Many standing desk users incorporate accessories like standing mats, balance boards, treadmills, or exercise bikes to enhance activity. While standing is beneficial, active movement while standing ensures more health benefits. Standing desk users are likely to burn more calories compared to sitting.
5. May extend your lifespan research
Suggests that reducing sedentary time contributes to increased life expectancy. Prolonged sitting elevates the risk of heart disease, cancer, and diabetes. By decreasing sitting time, you diminish the risk of these health issues and potentially extend your lifespan.
A study by the American Cancer Society indicates that individuals who both sit more and engage in less physical activity face significantly higher mortality rates compared to those sitting the least and being most active.
6. Ergonomics and improved posture sitting
Places significant stress on the spine, especially without proper ergonomics. Proper ergonomics, coupled with standing, reduces lower back and neck pain. Opting to stand elongates the spine, alleviating strain and promoting a natural “S” shape. Standing aids in achieving better posture and providing relief to the spine. However, proper ergonomic practices are essential when standing at your desk to reap the benefits of a standing desk. Knowing how to sit and stand correctly at your standing desk is crucial for achieving improved posture.
7. Enhanced circulation improved
Circulation is a notable health benefit with subsequent positive effects. Opting to stand at your desk promotes better blood flow compared to sitting. Reduced circulation while sitting can lead to health issues like swollen ankles, blood clots, peripheral neuropathy, and varicose veins. Standing encourages better circulation to extremities, emphasizing the importance of taking breaks to stretch, stand, and walk throughout the day for overall health.
Final Thoughts For those leading a sedentary lifestyle, standing emerges as a key to a healthier life. It proves effective in mitigating health risks such as heart disease and diabetes. With proper ergonomics, standing contributes to improved posture while reducing neck and back pains. Increased movement and activity throughout the day, coupled with reduced sitting, lead to better circulation and overall improved health. Ultimately, reducing daily sitting brings numerous health benefits and has the potential to extend your lifespan.
Keep in mind, if you’ve recently adopted a standing desk https://oakywood.shop/products/wooden-standing-desk, gradually transition to standing. Attempt standing for 10 minutes for every 50 minutes of sitting. Set reminders to prompt sitting or standing at intervals, preventing prolonged periods of either. Aim for a balanced 50/50 split between standing and sitting throughout your day. To significantly enhance your health, incorporate movement and activity into your daily routine. Short walking breaks and overall increased activity pave the way to a new, healthier lifestyle.