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Home > Wellness > Fitness > Standing Desk: 7 Reasons Why It Is Better for the Body

Standing Desk: 7 Reasons Why It Is Better for the Body

October 31, 2022
6 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • The Effects of Using a Standing Desk on Health
  • Precautions to Consider
  • Most-Asked Questions About a Standing Desk
  • Final Word

Office workers doing desk jobs have been at the most risk of a sedentary lifestyle, and recently, with the rise of work-from-home culture, there has been a marked reduction in physical activity levels. People working from home often work longer hours, eat improper meals, and very rarely get any exercise.

reasons why using a standing desk is good for you

Studies have demonstrated that long-term sedentary behavior with little to no physical activity can increase health risks including poor heart health, diabetes, cancer, and overall mortality. (1)

In addition to poor physical and mental health, a sedentary lifestyle also results in lower work performance and enthusiasm. (1)

In many studies conducted in various countries, the use of standing desks was found to be the best way to improve general health in office workers. (1)

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Sit-stand desks are even better; they can be changed to both sitting and standing positions and are an easy way to transition into incorporating some physical activity into the schedule.

The Effects of Using a Standing Desk on Health

It might seem a whimsical idea that a standing desk to beneficial health effects. However, extensive research has been done into how a sit-stand table might help. Some of its health advantages are as follows.

1. Controls blood sugar

using a standing desk helps control and manage your blood sugar

Since a sedentary lifestyle can cause poor health including unmanaged blood sugar levels, there is a chance a sit-stand desk can help improve these parameters.

Several clinical trials have reported a significant decrease in fasting blood sugar levels and some amount of fat mass when a standing desk was used. However, it cannot replace aerobic exercise in improving heart health or weight loss. (2)

In one study, reducing total sitting time resulted in an improvement in insulin sensitivity in people with obesity, ultimately reducing blood sugar levels, which may improve type 2 diabetes. (3)

2. May reduce weight gain

Though standing desks cannot help you lose weight, they can be helpful in preventing weight gain.

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In one study, 1 hour of standing time was helpful in reducing approximately 1 kg of overall weight. Waist size was also noted to be reduced at the end of the 1-month follow-up. (4)

3. Reduces blood cholesterol levels

the use of adjustable desks can help reduce cholesterol levels

Using standing desks also has short-term benefits. In officer workers, using a sit-stand desk and increasing standing time in an 8-hour shift resulted in decreased cholesterol levels at the end of 8 weeks. (5)

In another study, the use of adjustable desks also resulted in improved parameters in school children as sitting for long periods can raise blood cholesterol levels. (6)

4. Improves heart health

A sedentary lifestyle is one of the biggest risk factors for developing heart diseases.

A study found a positive relationship between a desk job and a risk of heart disease in people with obesity. The utilization of a sit-stand desk in such individuals improved parameters associated with heart disease. (7)

5. Reduces back pain

Prolonged sitting periods are associated with increased lower back pain. Even a 2-hour intervention of using a sit-stand desk resulted in improved lower back pain. (8)

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Though further study is required to identify the impact of using a sit-stand desk on chronic lower back pain, standing for a brief period during work hours can help.

6. Improves mental health

standing desks can boost productivity and mental health

Several studies have explored the role of sit-stand desks in the improvement of mood and mental health.

There is a strong relationship between a sedentary lifestyle and increased anxiety. Since standing desks can prove to be an intervention in a sedentary lifestyle, there is a possibility to experience an improvement in mental health if they are used. (9)

Additionally, since standing desks can boost productivity, they can improve the feeling of satisfaction when completing a task.

7. Can boost productivity

Participants of a study using both sitting and standing during their workday reported better performance on their work tasks. They reported feeling a greater engagement with their work, improved alertness, and enthusiasm. (10)

Using a standing desk though did not affect the rate of task completion.

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Precautions to Consider

precautions to consider prior using a standing desk

While there may be health benefits attributed to a standing desk, you must also be cautious in its use.

  • Standing for too long may result in foot and leg pain. It may also cause swelling in the foot as the blood pools in the leg and feet.
  • Prolonged standing may cause tiredness and dizziness.

It is also important to remember that a standing desk does not replace exercise. It merely mitigates some effects of a sedentary lifestyle.

Most-Asked Questions About a Standing Desk

How long should I stand?

Almost all researches covered in this article mention a standing period of up to an hour. It is recommended that you stand for 30 minutes to an hour after every 1–2 hours of sitting.

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Will a standing desk improve posture?

Making use of a standing desk improves back pain associated with long periods of sitting, but it will not likely help with back pain that occurs due to other reasons.

Similarly, it may help improve posture by taking pressure off the neck and upper back, but it will not help with issues such as scoliosis or other spinal problems.

Final Word

Due to the rise in sedentary lifestyles, it is very important to pay attention to ways that their consequences can be dealt with. The use of standing desks has become increasingly popular and can offer a respite from long periods of inactivity or sitting.

From bringing about better blood sugar control to relieving back pain, a standing desk can be effective when used for 1 hour for every 2–3 hours of sitting.

References
  1. Ma J, Ma D, Li Z, Kim H. Effects of a workplace sit-stand desk intervention on Health and Productivity. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582919/. Published November 4, 2021. 
  2. Saeidifard F, Medina-Inojosa JR, Supervia M, et al. The effect of replacing sitting with standing on cardiovascular risk factors: A systematic review and meta-analysis. Mayo Clinic proceedings. Innovations, quality & outcomes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7749276/. Published December 1, 2020. 
  3. Duvivier BMFM, Schaper NC, Koster A, et al. Benefits of substituting sitting with standing and walking in free-living conditions for cardiometabolic risk markers, cognition and mood in overweight adults. Frontiers in physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5463393/. Published June 8, 2017. 
  4. Danquah IH, Pedersen ESL, Petersen CB, Aadahl M, Holtermann A, Tolstrup JS. Estimated impact of replacing sitting with standing at work on indicators of body composition: Cross-sectional and longitudinal findings using isotemporal substitution analysis on data from the take a stand! study. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999077/. Published June 13, 2018. 
  5. E F Graves L, C Murphy R, Shepherd SO, Cabot J, Hopkins ND. Evaluation of SIT-stand workstations in an office setting: A randomised controlled trial. BMC public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653846/. Published November 19, 2015. 
  6. Contardo Ayala AM, Salmon J, Timperio A, et al. Impact of an 8-month trial using height-adjustable desks on children’s classroom sitting patterns and markers of cardio-metabolic and musculoskeletal health. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5201368/. Published December 10, 2016. 
  7. Bodker A; Visotcky A; Gutterman D; Widlansky ME; Kulinski J; The impact of standing desks on cardiometabolic and vascular health. Vascular medicine (London, England). https://pubmed.ncbi.nlm.nih.gov/33813968/. 
  8. D; PJHS. The effects of prolonged sitting, standing, and an alternating sit-stand pattern on trunk mechanical stiffness, trunk muscle activation and low back discomfort. Ergonomics. https://pubmed.ncbi.nlm.nih.gov/33565921/. 
  9. K; TMCSAP. The association between sedentary behaviour and risk of anxiety: A systematic review. BMC public health. https://pubmed.ncbi.nlm.nih.gov/26088005/. 
  10. Finch LE, Tomiyama AJ, Ward A. Taking a stand: The effects of standing desks on task performance and Engagement. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580641/. Published August 21, 2017.
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