Standing Too A lot May Not Be Nice for Your Coronary heart, New Research Suggests

This WFH staple ensures you do not spend the vast majority of your day sitting—which we have heard 1,000,000 instances can result in circumstances like poor coronary heart well being down the road. Or so we thought.

A new research¹ revealed yesterday in The Worldwide Journal of Epidemiology suggests standing desks do not truly scale back your threat of illnesses like stroke and coronary heart failure.

A more in-depth take a look at the brand new research

The research included over 80,000 wholesome adults from the UK. For 2 years, contributors wore wrist accelerometers that recorded how a lot time they spent sitting and standing.

When researchers assessed the information and adopted up with them over a six-year interval, they discovered sitting for greater than 10 hours a day was related to an elevated threat of heart problems. Extra stunning? Standing extra (in contrast with sitting) does not scale back the chance of coronary heart circumstances like coronary heart illness, stroke, and coronary heart failure. Moreover, standing extra may truly improve your threat of varicose veins (enlarged veins) and deep vein thrombosis (a blood clot in your veins).

Standing extra does not scale back the chance of circumstances like coronary heart illness, stroke, and coronary heart failure.

Extra particularly, for each half-hour spent standing past two hours, the chance of those well being points elevated by 11 %. (It is value noting that research contributors did not *particularly* use standing desks to measure the well being impacts of elevated standing.)

There are a few caveats to bear in mind. First, that is an observational research, which suggests it is displaying correlation—not causation. In different phrases, it discovered a connection between standing an excessive amount of and an elevated threat of poor coronary heart well being. This doesn’t suggest you are assured to develop a coronary heart situation sooner or later for those who stand an excessive amount of.

Moreover, this research attracts from UK Biobank information. The UK Biobank is a database and analysis useful resource that shops the medical and genetic data of 500,000 UK contributors for analysis similar to this research. Nevertheless, UK Biobank volunteers haven’t any earlier medical points and are not an correct illustration of the vast majority of individuals, in keeping with a 2017 American Journal of Epidemiology article².

The underside line

“The important thing takeaway is that standing for too lengthy is not going to offset an in any other case sedentary life-style and might be dangerous for some individuals by way of circulatory well being,” stated Matthew Ahmadi, a postdoctoral analysis fellow on the College of Sydney and lead research writer, in a press launch.

As a substitute of standing for a majority of your day, Ahmadi and his fellow researchers recommend it is best to as an alternative schedule common motion all through the day.

“Take common breaks, stroll round, go for a strolling assembly, use the steps, take common breaks when driving lengthy distances, or use that lunch hour to get away from the desk and do some motion,” Ahmadi stated.

These are generally known as “train breaks” or “train snacks.” You might even “microdose” health by taking fast stretch breaks, doing brief cardio bursts, busting out just a few squats when you wait in your espresso to brew, and even finishing some family chores (as a result of cleansing the lavatory is a severe exercise!).

In case you have a bit extra time in your day, a 2024 research³ within the Worldwide Journal of Behavioral Vitamin and Bodily Exercise discovered that about six minutes of vigorous-intensity train or half-hour of moderate-to-vigorous train per day may assist decrease your threat of coronary heart illness—even for those who’re largely sedentary 11 hours a day or extra.

FYI: Vigorous train is something that is 70 to 85 % of your most coronary heart charge and average train is something that will get you to 50 to 70 % of your most coronary heart charge, in keeping with the American Coronary heart Affiliation (AHA). You will discover an estimate of your most coronary heart charge by subtracting 220 out of your age, per the AHA.

The takeaway? Do not panic when you have a desk job that requires a ton of sitting. However do not throw your standing desk to the curb, both. So long as you stand up and transfer a bit all through your day, you could be positive you are doing nice issues in your total well being.