For years, many people have believed that standing more throughout the day could counteract the negative effects of prolonged sitting. Whether it’s at work, in front of the TV, or during long drives, the assumption has been that reducing sitting time by standing instead is a simple way to achieve better health. This idea has led to the popularity of standing desks, especially in workplaces, and influenced choices in industries like retail, where employees often stand for long shifts. However, new research is starting to challenge this belief, suggesting that standing may not be the quick fix people think it is.
New Research from the University of Sydney
Recent findings from the University of Sydney indicate that while standing more might reduce sitting time, it does not necessarily improve long-term heart health. In fact, standing for prolonged periods can introduce other health issues, such as circulatory problems like varicose veins and deep vein thrombosis (DVT). These conditions occur when blood pools in the legs, leading to discomfort and, in some cases, serious complications.
Key Findings: Sitting, Standing, and Heart Health
The study, published in the International Journal of Epidemiology, tracked over 83,000 adults in the UK for seven to eight years, using wearable devices to monitor their daily standing habits and heart health. The results showed that sitting for more than 10 hours a day was linked to an increased risk of heart disease and circulation problems. Surprisingly, standing for long periods didn’t provide any significant heart health benefits either.
According to Dr. Matthew Ahmadi, who led the research, standing doesn’t counteract the damage caused by an inactive lifestyle. This research challenges the idea that standing more is enough to improve overall health.
The Importance of Movement Over Standing
According to Dr. Ahmadi and his team, movement is the true key to good health, not simply standing. They stress that incorporating regular movement throughout the day is crucial for maintaining heart health and well-being. Instead of focusing on standing for extended periods, people should aim to break up long periods of sitting with brief moments of activity. The research suggests that small but frequent bursts of movement can help reduce the risks associated with prolonged sitting.
Risks of Prolonged Standing
Although standing might seem like a better alternative to sitting, it brings its own set of problems, particularly for circulation. Prolonged standing can lead to conditions like varicose veins, which occur when blood pools in the legs and puts pressure on the veins. Deep vein thrombosis (DVT), a more serious condition, can also develop if blood clots form due to a lack of movement. These findings show that simply replacing sitting with standing isn’t enough to protect against the negative health effects of a sedentary lifestyle.
The Power of Regular Movement
One of the most important takeaways from the University of Sydney’s study is the emphasis on regular movement. Whether it’s taking a walk around the office, climbing stairs, or stepping away from your desk to stretch, any form of movement throughout the day can help improve heart health. Even short breaks for movement, lasting just a few minutes, can improve circulation and reduce the risks of sitting for too long. The researchers recommend that people focus on incorporating these small but meaningful activities into their daily routines.
The Benefits of Short Bursts of Exercise
In addition to regular movement, the researchers highlighted the benefits of more intentional exercise. Earlier studies from the same team found that even short bursts of vigorous activity, such as six minutes of exercise, or 30 minutes of moderate exercise each day, could significantly reduce the risk of heart disease in people who are otherwise inactive. This means that even for those who have sedentary jobs or busy schedules, finding time for these quick bouts of exercise can have a profound impact on long-term health.
Rethinking the Standing Desk Solution
While standing desks weren’t the main focus of the study, the findings suggest that simply standing more is not enough to improve health. The popularity of standing desks reflects a common belief that standing is healthier than sitting, but the research indicates that it’s not standing itself that makes a difference—it’s the movement. Standing desks might reduce sitting time, but they don’t replace the need for regular physical activity and movement throughout the day.
Movement is Key to Health
While reducing sitting time is important, standing for long periods is not the solution to maintaining good health. The real key is incorporating regular movement into daily life. Whether it’s taking short breaks to walk, climbing stairs, or fitting in a brief exercise session, these small efforts make a big difference.
A balanced approach that combines periods of standing with frequent movement and intentional exercise is much more effective at protecting heart health and circulation than simply standing all day. Ultimately, movement—not just standing—should be the focus for those looking to counteract the negative effects of a sedentary lifestyle.
