A Standing Desk Might Not (Necessarily) Save Your Life

Pros and cons of standing desks: the key to balancing long-term sitting and long-term standing

Standing desks have been highly regarded in recent years for their potential to reduce the health risks of a sedentary lifestyle. However, scientific evidence is very effective in improving health.

Long-term sitting and long-term standing can have adverse effects on health; the key is to add more activities and walking in daily life. Experts recommend a balance method of sitting and standing, and regular activities and walking breaks. However, there is no consensus on the optimal ratio of this balance.

While standing desks can bring some benefits such as increased productivity and slight weight loss, incorrect use, such as excessive knee stretching due to prolonged standing, can also lead to discomfort and health problems.

A few years ago, I found myself unable to work effectively, always accompanied by severe headaches and neck stiffness. It turns out that this is due to the inappropriate workspace—my dining table and a bad chair—and the low screen. Fortunately, these problems rarely reappear after I discovered the cause and took action.

Many people who sit at their desks all day working will have similar experiences at some point, suffering from various problems due to the way the workspace is set up. Most of the time, they will notice this problem and work hard to solve it. But if they still sit most of the time, their long-term health may still be at risk.

We live now more sedentary than ever due to technological advances, but this doesn't seem to be good for us.

Some experts believe that sitting for a long time can lead to countless health problems and may even lead to premature death. What's the worst? Exercise after get off work and a relatively active lifestyle cannot offset this effect. In the United States, prolonged sedentary periods have been officially classified as a health risk. According to an article in Business Insider, a study in the "Internal Medicine Archive" is cited:

Compared with those who only sit for four hours a day, the risk of premature death for eight hours a day increased by 15%, and the risk of premature death for 11 hours a day increased by 40%.

So for those of us who work at our desks for hours a day, this risk is real and serious.

Reduce sedentary lifestyle

While it's easy to think that working out well in the gym is enough to offset all the time you've been sitting on your butt, research shows that's not enough. To reduce the risk of premature death, heart problems, obesity, diabetes and muscle problems, the only answer is to sit less. A standing desk seems to be the answer.

To understand the specific effects of regular standing on health, Dan Kois decided to spend a full month standing as much as possible. His record of this month is interesting because it shows how difficult it is to stand for a long time every day.

However, the result was that Dan found that he lost five pounds in a month, his legs were stronger and more efficient than when he sat. But he found it very laborious, and the article pointed out that standing for a long time is just as harmful as sitting for a long time.

The key is to find a balance point. Unfortunately, experts have not yet reached an agreement on the specific proportion of this balance.

The appearance of standing desk

In recent years, as people's understanding of the impact of sedentary lifestyles has become increasingly popular, standing desks have become increasingly popular. However, there is little evidence that using a standing desk does help. In fact, according to Marc Hamilton, a professor of inactive physiology at the Pennington Biomedical Research Center, there is no evidence that standing desks are associated with improving health.

This is a creative idea, but it has not been scientifically proven. At present, no research shows that they have any benefits.

He went on to say that he suspected that standing desks would provide only trivial benefits at best, and that "sitting for a long time is not the same as lack of exercise." Standing for a long time can also bring about your own health risks. Since the craze for standing desks a few years ago, many online experiments have emerged, such as the one Dan did above, all of which complain about foot pain and sore calf muscles.

While they admit that standing does help boost vitality, some people have problems, such as Sydney Trent of the Washington Post, who ends up seeing a doctor after numbness in her toes and a tingling sensation in her calf.

The doctor's conclusion is: I have been standing at work for too long. These discomforts may be caused by excessive knee extension, which may exert excessive pressure on the fibula nerve (a branch of the sciatic nerve), which starts from behind the knee and extends along the fibula (or calf bone). Ironically, this can happen when you frequently cross your legs when you sit.

When you stand all day, be sure to check your posture frequently and walk around as much as possible. Standing desks will encourage you to stand motionless in one place, so they are unlikely to have a great benefit unless you make a coordinated effort to move around. There are many workers all over the world standing all day. For these people, the risk of varicose veins and arteriosclerosis is greatly increased.

Walking is the key

Experts agree that standing desks offer some benefits, but there is no evidence that they can fight the effects of a sedentary lifestyle, except for anecdotal evidence. According to writer and explorer Dan Buettner, the key to a healthy lifestyle is “regular, low-intensity physical activity as part of (your) living habits.” He studied the healthiest communities in the world and found that most importantly, walking is the answer to those who wish to have a long and healthy life. This has received support from the medical community. Common sense tells us that instead of just sitting or standing at a desk all day, it’s probably the best thing you can do.

Tips to get a healthier life

With that in mind, there are some things you can do to help you get rid of the shackles of a sedentary lifestyle – this list does include a standing desk. These can be expensive (though you can think of it as an investment in the future), so if you can't afford it you can make one yourself, but it's crucial that you check the standing and sitting postures to find Out the pose that suits you best.

Source: Wired.com

In addition to checking your sitting and standing posture, you should also try to include the following in your daily work:

• Walk around the office regularly.
• Sit and stand alternately, your body should determine when you do everything.
• If you notice foot pain, stand with a gel pad.
• If you are using a laptop, use a separate keyboard and mouse as they are usually not conducive to getting the right posture and can cause neck and shoulder problems.
• When standing, perform light exercises, such as transferring weight from one foot to the other, or simple yoga moves.
• Drink more water. Not only do you need to go to the bathroom more frequently, but you can also be able to focus better when fully hydrated.
• Slowly start. Don't stand all day long, gradually increase your time to stand.

There is currently a lack of research on how long you should stand, so I recommend a 50/50 approach that involves a lot of exercise. Think about how to make your daily tasks include more exercise.

Conclusion

At the end of the day, if you live a sedentary lifestyle, a standing desk doesn’t save your life. Sitting and standing for a long time can have a negative impact on your health, and the key is to incorporate exercise and walking into your daily life. These can have a huge impact on your health, life and productivity, so what is able to save your life is to make adjustments to help you move around more during the day and at night. So, instead of sitting in front of the TV after a hard work day, why not walk out of the house and take a relaxing walk?

How do you avoid the impact of your sedentary lifestyle? Have you tried a standing desk?

Frequently Asked Questions about Standing Desks

Is standing desk really good for health?

Yes, standing desks can be good for health. They can help reduce the risk of obesity, diabetes, cardiovascular disease and cancer. They can also help improve mood and energy levels. However, it should be noted that standing all day is not the solution. The key is to sit and stand alternately throughout the day.

How often should I sit and stand alternately?

It is recommended to start with a 2:1 seating ratio and gradually increase to a 1:1 ratio. This means if you sit for two hours, you should strive to stand for an hour. Listen to your body and adjust as needed.

What is the correct posture when using a standing desk?

When using a standing desk, your screen should be flush with your eyes and the height of the keyboard and mouse should allow your elbow to bend at a 90-degree angle. Your feet should be placed flat on the floor and your back should be straight.

Can a standing desk relieve back pain?

Yes, a standing desk can help relieve back pain. Sitting for a long time can put a lot of pressure on your back, and standing can help relieve this stress. However, be sure to maintain a good posture when standing.

Are there any disadvantages of using a standing desk?

While standing desks have many benefits, they can also cause discomfort on the feet, knees or back if used improperly. Always wear comfortable shoes and use anti-fatigue mats. Also, remember to take a regular break and walk around.

How to make transitioning to a standing desk easier?

Start for a short period of time and gradually increase the time. Use a timer to remind yourself to stand up or sit down. Also, make sure your standing desk is set up correctly to ensure a good posture.

Can you lose weight with a standing desk?

Standing burns more calories than sitting, but this difference is not enough to lead to weight loss. A healthy diet and regular exercise are more effective in losing weight.

If I have an existing health condition, can I use a standing desk?

If you have an existing health condition, it is best to consult your doctor before using a standing desk. They can provide personalized advice based on your specific health needs.

Can children use a standing desk?

Yes, standing desks can also be beneficial for children. They can help promote good posture and increase physical activity. However, be sure to make sure the height of the desk is suitable for children.

Are there different types of standing desks?

Yes, there are several types of standing desks, including adjustable desks, fixed-height desks and portable desks. Some desks also have additional features like built-in keyboard trays or monitor stands. Choose a desk that suits your needs and workspace.

The image URLs remain unchanged. I've also attempted to maintain the original formatting as much as possible while paraphrasing the content.

The above is the detailed content of A Standing Desk Might Not (Necessarily) Save Your Life. For more information, please follow other related articles on the PHP Chinese website!