The “sitting disease,” dubbed the “new smoking,” absolutely needs to be avoided.
Standing desks have gained traction among those trying to counteract the negative effects of prolonged sitting, common in modern work and lifestyle habits.
While many have turned to standing more frequently at work, research from the University of Sydney suggests that this shift may not have the intended benefits for cardiovascular health.
The study, published in the International Journal of Epidemiology, reveals that standing more does not lead to significant improvements in cardiovascular health, including reduced risks related to coronary heart disease, stroke and heart failure.
In fact, standing for extended periods could elevate the risk of circulatory problems, such as varicose veins and deep vein thrombosis.
Dr. Matthew Ahmadi, the lead author of the study, emphasized that merely standing instead of sitting may not help in enhancing heart health in the long run.
In the paper he points out that people who are primarily sedentary should explore other ways to improve cardiovascular wellness.
Prolonged standing won’t offset a sedentary way of living.
While the research found no cardiovascular benefits from increased standing, it also notes the dangers of sitting for over 10 hours daily, which is linked to a higher risk of cardiovascular diseases.
This reinforces the need for more movement throughout the day.
Dr. Ahmadi’s findings suggest that those who spend long hours seated should prioritize regular physical activity.
Professor Emmanuel Stamatakis, also involved in the research, recommends integrating more movement into daily routines.
He advises people to take breaks, walk around during the day, opt for stairs instead of elevators and engage in activities during lunch breaks.
Earlier research by Professor Stamatakis and Dr. Ahmadi indicated that even a small amount of vigorous exercise — around six minutes — or 30 minutes of moderate-to-vigorous exercise each day, could significantly reduce heart disease risks, even for those who sit for over 11 hours daily.
How the Study Was Done
The study analyzed health data from 83,013 adults in the UK, who were free from heart disease at the start of the research.
Data was gathered over seven to eight years using advanced wrist-worn devices similar to smartwatches, providing insights into participants’ cardiovascular and circulatory health.
Importantly, the study did not specifically examine standing desk usage but focused on the health impacts of increased standing time.
The results show that standing desks are not a panacea for the issues caused by a sedentary lifestyle.
The emphasis should shift from merely standing to incorporating more movement into everyday life.
What kind of activities can be inserted throughout the day?
If you’ve been standing all this time to offset sitting, then see if there’s room to take a few steps forward, a few steps backward, and then a few steps to one side and then to the other, and begin this sequence all over again, completing all directions during the duration of your standing in that spot.
If there’s more room, add some pacing or more steps in each segment.
Marching in place is another option. Go for high knee marches, not merely lifting the feet off the floor.
Lift your knees up sideways as well. Add some dance-like front kicks.
You can also do some soft jumping up and down, meaning, minimal lift off the floor.
If you’re in sneakers, go for several inches off the floor. It’s okay to add some breaks when your calves begin burning.
Perhaps you can add some yoga moves.
On breaks you can walk up and down flights of stairs or do stepping up and down if there’s only a few steps nearby.
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.
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