8 Health Benefits of a Sit-Stand Desk — What the Research Says
Many research and studies suggest that alternating between sitting and standing throughout the workday has numerous health benefits. If you’re curious about how you can improve your workspace for better health, I recommend sit-stand desks.
In this post, I’ll delve into the science behind their popularity and share eight health benefits of using a standing desk. So, whether you’re considering making the switch or just curious about the hype, read on to learn what the research says.
Understanding the Basics
A sit-stand desk, or a height-adjustable desk, can be raised or lowered to accommodate both sitting and standing positions. Sit-stand desks come in various forms, including manual and electric versions. These desk types provide the flexibility to alternate throughout the workday, which reduces sedentary behaviour and the physical discomfort associated with either extreme.
A sedentary lifestyle, often characterised by long hours of sitting, has significant health implications. It’s linked to a range of health issues, including obesity, type 2 diabetes, cardiovascular disease, and even early mortality. It’s no surprise that sit-stand desks have caught on and are backed by research as a solution to mitigate the adverse effects of a sedentary lifestyle.
Health Benefits of Using a Standing Desk
Using a standing desk instead of sitting for prolonged periods offers several benefits. I’ll share eight health benefits from research and studies on the topic.
#1 — Improved Posture
Standing desks improve posture and take pressure off your lower spine. Most research suggests that using a standing desk properly often helps relieve back pain caused by excessive sitting.
In a small study that involved 27 individuals with “chronic LBP, Oswestry Disability Index, and desk jobs,” patients who used a sit-stand desk and participated in counselling to improve sedentary behaviour experienced a 50 per cent decrease in low back pain compared to the control group that had neither intervention.
Standing desks allow you to alternate between sitting and standing positions, promoting movement and reducing the overall duration of sedentary behaviour. This improves posture and alleviates lower back pain.
#2 — Increased Calorie Expenditure
Standing desks can lead to a small increase in calories burned compared to sitting. For example, one study that involved 74 healthy people found that standing burned 88 calories/hour, compared to 80 calories/hour while sitting, of course this is a very small difference compared with walking, which resulted in 210 calories/hour.
Another study demonstrated a more significant increase in calories burned from using a standing desk. A group of 10 females and ten males were randomly allocated to either sit at a conventional desk or stand at a standing desk. The results showed that students expend 114 calories daily using a standing desk.
🔗 Inference: Using standing desks could potentially lead to an additional weight loss of around 2.65 kg annually.
In a third study involving 55 young adults, those who stood burned an average of 1.3 calories per minute, compared to about 1.2 in both sitting and lying positions. This estimates that standing was associated with approximately a 10 per cent increase in energy use.
#3 — Enhanced Cardiovascular Health
Standing desks can cut the risk of heart disease by up to 49%, according to a study published in the American Journal of Epidemiology. The study sample included “7,320 employed labour-market participants (50% male) working 15 hours a week or more and free of heart disease at baseline.”
People who sit for prolonged hours have a higher risk of cardiovascular disease. However, standing causes your heart rate to increase and your blood circulation to improve. It helps lower blood sugar and cholesterol levels, both risk factors for heart disease.
Modelling research indicates that substituting one hour of sitting with one hour of standing daily results in enhancements in waist circumference, fat composition, and cholesterol levels.
#4 — Reduced Risk of Chronic Diseases
Standing desks can help lower the risk of chronic diseases such as obesity, diabetes, and heart disease by promoting movement and reducing sedentary time. Regular standing has been linked to a lower risk of obesity, heart disease, and type 2 diabetes.
According to the Centers for Disease Control and Prevention (CDC), six in 10 people in the U.S. have at least one chronic disease, such as heart disease, stroke, cancer, or diabetes.
Still, there is insufficient research on whether standing desks can reduce the risk of chronic disease. However, I came across one study that aimed to quantify the association between sedentary time and the risk of chronic disease or death. It concluded that:
“Prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity.”
Simply put, sitting for long periods of time can harm your health, no matter how much you exercise.
#5 — Lower Blood Sugar Levels
Standing desks have been shown to decrease blood sugar levels, particularly following meals. In a small study involving ten office workers, standing for 180 minutes post-lunch decreased blood sugar spike by 43% compared to sitting for an equivalent duration.
A less sedentary lifestyle, more standing, and being active reduce blood sugar and improve insulin function throughout your day.
In another study with 23 office workers, switching between standing and sitting every 30 minutes during the workday led to an average reduction of 11.1% in blood sugar spikes. The negative impact of sitting after meals explains why too much sitting is associated with a staggering 112% higher risk of type 2 diabetes.
#6 — Improved Energy Levels
Standing at work, even for parts of the day, has been shown to improve energy and stamina. According to a study published in the International Journal of Environmental Research and Public Health, standing desk users reported higher energy levels and less exhaustion than seated desk users.
Another study that involved 756 desk-based employees also emphasised that standing while working can benefit your blood sugar and energy levels.
#7 — Decreased Stress
Research also supports the claim that standing desks can help decrease stress levels. It improves workers’ performance and cuts their time spent sitting by an hour each day, which boosts well-being and energy levels while reducing stress.
Participants using standing desks in another study also reported less stress and fatigue than those who remained seated the entire workday.
Additionally, in a seven-week research study, individuals who used standing desks reported lower fatigue and stress levels than those who remained seated for the entire workday. 87% of these participants noted experiencing “enhanced vigour and energy.”
#8 — Enhanced Focus
Standing desks help reduce mental fatigue and bring more focus and productivity to our work days. According to research, standing and walking activate different brain parts than sitting, which helps with focus and problem-solving. Fidgeting, or making small movements, can help focus attention on a primary task.
A study conducted by the Department of Environmental and Occupational Health at Texas A&M University found that high school students who used standing desks showed improvements in focus, executive function, and memory. Using a standing desk may lead to increased energy and productivity.
How to Enhance Workplace Wellness
While a standing desk has numerous health benefits, it’s not a cure-all solution. For example, a standing desk might help improve your posture and take the pressure off your neck and lower back. However, it’s not enough to correct more severe problems, such as scoliosis or a bulging disc.
Other forms of movement, such as walking or exercising, are crucial to your productivity. I advocate using ergonomic furniture in your workspace, such as an ergonomic chair that supports proper posture. And ensure to stay hydrated and keep healthy snacks on hand to fuel up, stay energised, and focused.
📌 Important! Set clear boundaries to ensure that my work commitments do not encroach on my personal time.
Another critical aspect of enhancing workplace wellness for me has been fostering a positive work environment. I’ve learned the importance of mental health breaks, taking moments to practice mindfulness or simply stepping away from the screen to clear my head.
Summary
The research surrounding sit-stand desks' health benefits is compelling and encouraging. These desks offer a practical solution to combat the adverse effects of a sedentary lifestyle.
From reducing the risks of chronic diseases such as obesity and cardiovascular issues to alleviating back pain and improving posture, the advantages are clear. Furthermore, sit-stand desks have been linked to enhanced mood and energy levels, which can contribute to increased productivity and better mental health.
As a result, you are not only investing in your immediate comfort but also in your long-term well-being, ensuring that you stay active, focused, and healthy in the workplace.
