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Are stand-up desks bad for you now?

 


It’s funny how one study can make headline news while countless others collect digital dust in academic archives. Case in point: "Standing desks are bad for your health" or "Standing desks do not reduce risk of stroke and heart failure"—based on one study albeit with 83,000 participants. Let’s delve deeper, shall we?

Before you toss out your standing desks, consider what this study actually reveals about how sitting and standing impact your health. The study aimed to examine daily sitting, standing, and stationary time in relation to cardiovascular diseases like coronary heart disease, heart failure, and stroke. It also looked at orthostatic circulatory diseases such as hypotension, varicose veins, and venous ulcers.

Key findings? The first graph (fig.1) shows that standing for just 2 hours increases the risk of orthostatic circulatory disease (think vein issues), while sitting only increases this risk after 10 hours. Seems clear that lack of blood flow while standing is more problematic for leg veins, given that blood and lymph are pumped back to the heart by leg movements. 

Stand still all day, and gravity keeps that fluid in your lower limbs. You need to contract the muscles in your legs to pump the fluid back up. No wonder we instinctively shuffle when standing for long periods. This study helpfully quantifies just how long “long” is - 2 hours of standing.


Figure 1. Adjusted absolute risk of stationary, standing, and sitting time with orthostatic circulatory disease incidence

Figure 1.



The second graph (fig.2) shows something intriguing: standing doesn’t seem to impact cardiovascular disease, either positively or negatively. In contrast, sitting for more than 10 hours does harm your heart health. This, I believe, highlights the real issue: prolonged sitting rather than the use of standing desks.


Figure 2. Adjusted absolute risk of stationary, standing and sitting time with major cardiovascular disease incidence 

Figure 2.


There are countless studies on the adverse effects of prolonged sitting, with a consensus that it’s detrimental to our health. This recent study grabbed headlines because it suggests that standing for too long also has negative effects. Thus, some headlines proclaimed that using standing desks all day might be harmful.

However, there are more nuances to consider—such as back pain, spine health, and disc degeneration from slumping, which are less likely when standing if the desk and monitor are at the right height. Plus, there’s the general tiredness from sitting or standing too long.

Another study provided insights into how participants perceived standing desks. Notably, they reported improved productivity and less back pain.


The Impact of Standing Desks on Cardiometabolic and Vascular Health study 2018

Figure 2.


To wrap it up, here are the key takeaways for balancing sitting and standing at a desk:

  1. Alternate between sitting and standing: Aim for one hour of sitting followed by one hour of standing to halve cardiovascular risks from both.
  2. Stay active: Move around during your workday! Walk up the stairs regularly, do a 5-minute Refreshercise.com video at your desk, or take a brisk walk during lunch to get your heart rate up.
  3. Do mini squats: Stand up and sit down several times to boost blood flow through the legs.
  4. Screen and keyboard positioning: Ensure your screen is at eye level to avoid slumping, whether sitting or standing. Forward head posture is a no-no for spine and shoulder health.
  5. Use a standing mat: It helps reduce foot fatigue.
  6. Regular exercise: Incorporate a mix of strength, flexibility, and aerobic activities like Pilates, walking, running, HIIT, or dance. Regularity is key.
  7. Don’t stress about occasional long-standing periods: It's the cumulative effect of daily habits that impact cardiovascular health, not single instances.


There you have it! Standing desks are not bad for your health, you just need to take a balanced approach to desk work for better health and productivity. 🌟 



References:

Ahmadi MN, Coenen P, Straker L, Stamatakis E. Device-measured stationary behaviour and cardiovascular and orthostatic circulatory disease incidence. Int J Epidemiol. 2024 Oct 13;53(6):dyae136. doi: 10.1093/ije/dyae136. PMID: 39412356; PMCID: PMC11481281.

Bodker A, Visotcky A, Gutterman D, Widlansky ME, Kulinski J. The impact of standing desks on cardiometabolic and vascular health. Vasc Med. 2021 Aug;26(4):374-382. doi: 10.1177/1358863X211001934. Epub 2021 Apr 5. Erratum in: Vasc Med. 2023 Feb;28(1):NP1. doi: 10.1177/1358863X221142381. PMID: 33813968; PMCID: PMC9578685.

Photo by TheStandingDesk on Unsplash  


Location: United Kingdom

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