You’ve heard of the “sitting disease,” but can there actually exist a “standing disease?”
Excess standing is associated with certain jobs, such as cashiering, as one stands in one spot for extended periods.
A study found that prolonged standing at work negatively impacted participants’ 24 hour blood pressure, while more sitting was associated with better blood pressure control.
The research, part of the Finnish Retirement and Aging Study (FIREA), which was conducted at the University of Turku, measured physical activity during work hours, leisure time and days off using thigh-worn accelerometers.
The participants also wore portable blood pressure monitors that measured their blood pressure every 30 minutes over a 24 hour period.
The study suggested that activity levels during work hours may affect blood pressure more than exercise done during free time.
The study’s results align with previous findings that show recreational physical activity, such as playing pickleball, jogging, hiking or a fitness class, is beneficial for controlling blood pressure.
However, everyday physical activities, like walking or light movement, also contribute positively.
In contrast, excessive physical activity at work, especially standing for prolonged periods, can be harmful.
Why can excess standing be harmful?
Standing for long stretches can raise blood pressure because it forces the body to increase circulation to the legs by constricting blood vessels and increasing the heart’s pumping effort.
This can strain the cardiovascular system.
A steady, consistent blood pressure reading over 24 hours is a better indicator of heart health than are single measurements.
Blood pressure that stays high throughout the day and doesn’t drop sufficiently during sleep can stiffen blood vessels and force the heart to work harder, increasing the risk of developing cardiovascular disease over time.
According to Jooa Norha, a doctoral researcher, 24 hour blood pressure monitoring provides a clearer picture of how blood pressure affects the heart and blood vessels throughout the day and night.
The study also showed that sedentary work doesn’t automatically harm blood pressure as long as the person gets enough physical activity during their leisure time.
For employees with predominantly sedentary jobs, it’s important to ensure regular exercise outside of work hours.
Dr. Norha recommends taking breaks from standing during work to avoid prolonged pressure on the heart and blood vessels, such as walking or sitting intermittently.
Unfortunately, a standing job might not allow the worker to take intermittent sitting or walking breaks.
Or, if the job can be done while seated on a stool, the employee’s supervisor may not allow this, believing that it will encourage laxity with the workload.
So what can one do to offset the harm of nonstop prolonged standing while on the job, if periodic sitting or walking breaks are not possible?
Shift Your Weight
Try to shift your weight from one foot to the other throughout the day.
This can help reduce the pressure on your legs and lower back.
Stand with your feet shoulder-width apart to evenly distribute your body weight.
Use a Footrest or Anti-Fatigue Mat
If you can, use a footrest or an anti-fatigue mat to provide some relief for your feet and legs.
These tools can help reduce the impact of standing for long periods and improve circulation.
Engage in Subtle Movement
Even if you can’t walk around, subtle movements like toe raises, shifting your hips or gently bending your knees can help keep blood flowing and relieve some of the pressure from standing.
You can do some foot tapping and even inserting some one-legged standing here and there.
Other options include marching in place or alternating bending each leg backwards.
Certainly, the type of job will determine how many of these options are practical.
For instance, if you’re cashiering, it’s not practical to march in place.
Proper Footwear
Wear supportive, cushioned shoes that provide comfort and reduce the stress on your joints and muscles.
Avoid wearing high heels or shoes that don’t provide adequate arch support.
Maintain Good Posture
Stand with your back straight and shoulders relaxed.
Avoid slouching or leaning forward, as this can put extra pressure on your spine and legs.
Strengthen Leg Muscles
While you can’t move freely during work, strengthening your legs outside of work can improve endurance and circulation.
Exercises like calf raises, leg stretches and squats can make standing for long periods easier.
Hydrate
Staying well-hydrated is essential for circulation.
Dehydration can contribute to muscle fatigue, so make sure to drink enough water throughout the day.
The results of this study do not invalidate or nullify the mountains of research that show the harm of excessive sitting.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
.
