Sitting in the office or classroom all day, it is inevitable that the whole body is stiff and the shoulders, necks and backs are sore. In addition to being uncomfortable, prolonged meditation can also make people gain weight and increase the risk of type 2 diabetes, tumors and cardiovascular diseases.
After knowing that long sitting is harmful, more and more people begin to try other postures, and even equipments for standing offices have appeared, such as adjustable desks, notebook stands, and height-adjustable screen stands. With these devices, people can reduce the average sitting time by 1.3 hours per day and increase the standing time by 1.4 hours. Seemingly significant results, but don’t forget that reducing sedentary is just a means. The purpose of everyone’s change of posture is to reduce the health hazards caused by sedentary, relieve the stiffness and soreness of the body, prevent doze, or lose weight by increasing energy consumption. Can you achieve these goals from sitting to standing?
Some long standing is about equal to long sitting
To find out if standing is beneficial, you have to look at why it is harmful to sit for a long time. In fact, the danger of sedentary behavior is not “sitting” but rather low energy consumption. In fact, whether you are sitting, leaning, lying, or standing, whether you are working, playing games, or taking a car, as long as the energy consumption is 1.5 to 2 times lower than that of meditation, it is a sedentary behavior. For most people, just standing up can’t make the energy consumption exceed the sedentary range, nor can it increase the amount of exercise. Since the sedentary behavior cannot be disengaged, the benefits of standing are also in doubt.
May only be effective for low back pain
People who stand up for health may be disappointed with the following news: In most studies, insisting on standing for a few months in office does not significantly improve blood pressure, blood sugar and blood lipid levels in healthy people. Only obese people may have blood sugar levels. Getting better. Some people will say, “I didn’t stand to prevent disease, just because it’s too uncomfortable to sit all the time.” For relief of body stiffness and soreness, alternate sitting and standing may be better than sedentary, especially for people with chronic low back pain. Most people experience low back pain at some stage of their lives, and prolonged meditation may worsen symptoms. Appropriate standing intermittently in a sedentary office will cause some people’s back pain symptoms to be significantly alleviated. Although standing may relieve low back pain, it has limited effect on shoulder and neck, upper limb discomfort and soreness. It is necessary to try it yourself to know whether it is effective for individuals. For the lower limbs, standing position is more likely to cause soreness than sitting. The effect of standing to relieve soreness is inconsistent, and it is also related to the different postures of everyone. Correct arrangement of the neck, torso, and lower limbs can reduce fatigue. If you bow your head too much, bend over, or always put your center of gravity on a certain leg, it will be uncomfortable.
Standing actually doesn’t help
In addition to being stiff and sore, the sleepiness at work is also difficult to resist. Many people see the “improve efficiency, double vitality” marked on the stand, and expect to stand up like coffee to refresh their mind. In fact, in most studies, there is no obvious difference between the degree of drowsiness and emotions when people sit and stand. A few people feel more energetic and feel better after standing, while others stand up more tired than sitting continuously. Since it is not refreshing, for most people, there is no obvious difference in work efficiency between standing and sitting. Of course, when I was sleepy in class, I was picked up and punished to stand and listen to the exception.
Can’t lose weight while standing
In addition to improving work efficiency, the promotion of standing office equipment often includes “eliminate cellulite”. It is true that the average person consumes slightly more energy than standing, but the difference between the two is not much. Compared with sitting, the energy consumption for standing for 1 hour is only 4.2 to 10 kilocalories. Even if you accumulate standing for 4 hours a day, the extra calories are not worth two small pieces of chocolate. There are also a few people who are very good at standing, and the energy consumption when standing still is even lower than sitting. Therefore, studies that try to use standing instead of sitting to lose weight have not yielded results that stand to lose weight.
It’s better to sit for a long time
The benefits of standing are not very clear, but the dangers of standing for a long time have been realized. In the early years, many workers had to stand up and work all day, and could not sit down or walk around. Not only do they suffer from low back pain, foot pain, varicose veins of the lower extremities, and edema of the legs and feet, but women also increase the risk of premature delivery and miscarriage due to prolonged standing.
For most people, the comfortable continuous standing time does not exceed 15 to 30 minutes. If you stand to reduce back discomfort, 15 minutes each time is enough, and standing for too long is uncomfortable. When standing still for 30 minutes, blood flow to the lower legs and feet increases, and feelings of fatigue, discomfort, and pain begin to appear. People who already have peripheral vascular disease should avoid standing for more than 30 minutes. If you need to stand continuously for more than 2 hours at work, you can use compression socks, floor mats, insoles and sitting and standing stools to relieve fatigue.
Change postures and activities
Whether sitting or standing, long static postures are bad for your health and cause body aches and discomforts. The key to improving stiffness and muscle fatigue is to change positions frequently, rather than standing for a long time. If you want to lose weight or reduce the health hazards of sedentary life, only activities that are more intense than standing will be effective. People who are sedentary for a long time can start from sitting alternately and light physical activity at work, and gradually increase the activity time and activity intensity. Adding a table or stand is one of the ways. Moving more is more effective than standing still.