Fact or fiction: are standing desks bad for you?
The claim that sitting is the new smoking gained traction after a 2019 report from Queen’s University Belfast and Ulster University, which suggested that long periods of sitting contributed to 70,000 deaths in the UK - even more than lung cancer. This followed research from The American Cancer Society, published in the Journal of the American Medical Association, that found long periods spent sitting were associated with a higher risk of dying from cancer. And THAT followed a 2015 systematic review in 2015 which found more than half the average person’s life is spent sitting - and that alone can raise the risk of dying prematurely, as well as of developing type 2 diabetes, heart disease and dementia.
The mantra became even more talked-about during Covid when inactivity became so endemic that scientists dubbed it ‘the other pandemic’; mainly due to people who had previously offset some of the impact of over-sitting with exercise becoming ever more, well, stationary.
Enter the standing des, which meant we could have a desk-bound job AND look after our health. Studies suggested that standing instead of sitting would lead to improved posture, reduced back pain, and be less harmful to health than sedentary behaviour, known to drive multiple conditions such as heart and circulatory diseases, obesity and diabetes. Research also suggested that a standing desk could help with weightloss, and a small study published in the BMJ even found that standing desks could boost productivity; 52 per cent of those using standing desks felt more engaged at work after a year.
What, then, of recent research that found stand-up working may increase the chance of developing circulation problems like varicose veins or deep vein thrombosis?
The major study, carried out by the University of Sydney and involving 83,000 participants, found that standing for extended periods did not reduce the risk of heart disease and stroke, and could even increase the chance of developing circulation problems like varicose veins or deep vein thrombosis.
‘Much of the initial enthusiasm for standing desks was based on limited studies that didn’t comprehensively assess long-term health consequences – and it was this gap in knowledge that prompted researchers to investigate further,’ says Jack McNamara, Senior Lecturer in Clinical Exercise Physiology, University of East London. ‘The researchers found that sitting for more than ten hours a day was associated with a higher risk of heart disease and stroke – however, simply standing more didn’t mitigate this risk. In fact, standing for extended periods was linked to an increased risk of circulatory problems. Simply swapping sitting for standing isn’t a perfect solution.’ So should we all relax back into our comfy seats and forget about the standing cure? Not quite.
Our bodies respond better to regular movement rather than static positions, whether that’s sitting or standing, says Jack McNamara, so including short walks and some stretching throughout the day can interrupt long periods of inactivity and bring health benefits.
In fact, researchers have found that office workers who reduced their sitting time by adding standing, plus light activity and movement, saw improvements in health including in blood sugar levels. Switching between sitting and standing, combined with brief walks, appears to be the best combination for our health.
The Takeaway: Whether you’re sitting or standing, it’s being static for long periods that’s bad news. The key is to incorporate movement into your day… use both a sitting and standing desk and change between the two regularly; shift position frequently; use the stairs; walk to speak to colleagues; set a timer to remind you to move every 30 mins. And take that lunch break.
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