Followers of standing desks say they might help you get out of your chair extra all through the day, counteracting the unfavorable well being results of an excessive amount of sitting. However on the subject of weight reduction, a standing desk isn’t a magic bullet.
Though standing periodically has some benefits over intervals of extended sitting, it isn’t a type of train, and by itself, extra standing gained’t aid you reduce weight. “I view it as a continuum, with sitting on one finish and bona fide train on the opposite,” says Jamie Burr, PhD, director of the Human Efficiency Laboratory on the College of Guelph in Ontario. “The nearer we will transfer towards train, the higher. Thus, standing strikes the needle a bit of. Strolling [or] biking much more.”
WHY STANDING IS HELPFUL (BUT NOT FOR WEIGHT LOSS)
Some analysis exhibits overweight adults sit for two–3 hours extra per day than lean adults, which will increase their threat of coronary heart illness, diabetes and all-cause mortality. Spending stretches of time all through the day standing helps to interrupt up lengthy intervals of sitting. Whether or not or not you’re chubby, standing is nice to your well being, since it might probably improve blood move and enhance posture, stopping aches and pains.
Nonetheless, standing doesn’t add bodily exercise to your day, promote cardio train or aid you burn sufficient energy to reduce weight. One examine discovered members expended 12% extra vitality whereas standing in comparison with sitting, which was the equal of about 9–10 extra energy per hour. However most individuals don’t stand lengthy sufficient for this to make a distinction.
“If it was 12% greater for the entire day, that is perhaps helpful, however folks don’t have a tendency to face all day,” says examine writer James Betts, PhD, professor of metabolic physiology on the College of Tub in England. “They have an inclination to solely do this for an hour or two. [And] if it’s an hour and a half with 12% extra, that’s not an enormous distinction. [The] energy per day doesn’t stack as much as be a significant quantity.”
WHY WALKING BEATS STANDING
There are extra well being benefits to utilizing a treadmill desk than a standing desk, in response to some analysis, as a result of treadmill strolling incorporates bodily exercise, whereas standing is a sedentary conduct. Some specialists argue intervals of standing might encourage folks to stroll greater than they’d in the event that they have been nonetheless seated.
“Standing breaks up sitting time and can also predispose [people] to extra bouts of strolling — that’s, if already standing, it’s straightforward to take some steps,” says Burr, the examine writer. Even when it’s only a lap across the block or your own home, some strolling is healthier than none.
THE BOTTOM LINE
Whether or not or not you have got a standing desk, it’s a good suggestion to alternate between intervals of sitting and standing all through the day. “We all know extended standing isn’t the answer since you don’t get any explicit well being advantages,” says Betts. Moreover, if you find yourself standing all day (suppose manufacturing unit jobs), it may result in accidents like plantar fasciitis.
As a substitute of sitting for hours on finish, set an alarm reminder to face up 2–3 instances per hour. “This could possibly be alternating standing [and] sitting, or higher but, getting up and going for a brief stroll,” says Burr. “As little as two minutes (i.e., a visit to refill your water glass) can positively have an effect on blood glucose [and] triglyceride ranges.”
If weight reduction is your purpose, add strolling (or one other type of train, like biking) into your routine commonly. Aiming for 200–300 minutes of strolling per week has been proven to assist with weight reduction. If that looks like loads, begin small and work your manner there.
