Is Standing Work Truly Healthier Than Sitting?

You might feel tempted to ditch your office chair. But that's not necessarily the best choice.

Why a Sedentary Lifestyle Is Harmful

Nearly two-thirds of office workers globally spend their days sitting at computers. However, only about 26% take breaks to walk or exercise. Most use breaks to grab a snack or smoke, while some switch from work tasks to browsing the internet without leaving their desks.

This lifestyle poses health risks. Extended sitting increases chances of obesity, high blood pressure, elevated cholesterol, and blood sugar levels. These factors can lead to cardiovascular diseases.

Benefits of Standing Work

1. Reduced Neck and Back Pain

Prolonged sitting often causes muscle strain. Adjustable-height desks can help ease discomfort. For instance, American researchers provided such desks to office workers who reduced sitting by an hour daily and reported less neck and back pain. When returning to their usual sitting routine, discomfort returned within two weeks. Similar studies in Japan found that alternating between sitting and standing relieved neck and shoulder pain.

Remember, creating an ergonomic workspace is crucial—not just desk height but also monitor placement to avoid leaning forward. Bending your neck at a 45º angle exerts a 22 kg load, while the neck is designed to support only 5 kg. This strain occurs both sitting and standing, but standing often helps maintain better posture since there's less temptation to slouch.

2. Improved Circulation

Long periods of sitting hinder blood flow in the legs and can cause swelling, spider veins, varicose veins, and even blood clots. Experts suggest alternating between sitting and standing stimulates circulation and muscle contractions. Standing burns slightly more calories—about 8 extra per hour—but standing alone isn’t a weight-loss solution.

3. Enhanced Productivity

A Texas study observed two groups of call center employees over six months. Those alternating between sitting and standing were 46% more productive, measured by successful calls per hour, compared to colleagues who remained seated. Another study found standing desks do not impair reading comprehension or creativity and may increase engagement.

4. Better Mood and Well-being

Extended sitting can heighten anxiety symptoms. The human body isn’t designed to stay seated for hours on end. Participants who stood for one hour daily reported improved mood and overall well-being.

Why You Shouldn’t Stand All Day

While standing work has benefits, extremes are not advisable. Those in professions requiring all-day standing face higher risks of:

• Chronic venous insufficiency;
• Cardiovascular issues;
• Lower back and foot pain;
• Fatigue and discomfort.

Therefore, it’s better to alternate: stand for one hour, then sit for the next.

How to Set Up an Ergonomic Standing Workspace

Follow these tips for comfortable standing work:

• Start with 30-minute standing sessions multiple times daily, gradually increasing to 1–2 hours.
• Adjust your desk height so the surface is about 5 cm above your elbows, which should be bent at a right angle.
• Position your monitor at eye level to avoid neck strain. If using a laptop, elevate it on a stand and use an external keyboard.
• Keep your mouse and keyboard at the same level, with the keyboard about 5 cm from the desk edge and the mouse aligned with it. This setup prevents unnecessary arm movements and supports your wrists.
• Take regular breaks to rest your eyes and stretch, even when standing feels more comfortable than sitting.

Remember, standing work complements but doesn’t replace physical exercise. To fully counteract the effects of prolonged sitting, dedicate 60–75 minutes daily to moderate activities like brisk walking, swimming, tennis, or cycling.

This article was originally published in May 2018 and updated in February 2024.

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