Balancing a deskbound job with fitness goals can be challenging for all of us – especially those of us who loathe fitness goals. We know that long hours of sitting in front of a screen can contribute to weight gain, poor posture, and increased health risks. And while finding time for exercise is essential, what you do during the workday also matters. Anything you can do to reduce time in a chair and get your body moving can help mitigate the problems associated with sitting for long periods. And while we might be biased, a standing desk can be an easy and effective way to incorporate more movement into your daily routine helping you stay more active while also doing something we all love…working!
The Impact of a Sitting all Day.
Modern work culture has made prolonged sitting in front of a screen the norm, but our bodies weren’t designed for endless hours in a chair. Numerous studies have shown that sitting for prolonged periods has been linked to various health issues including weight gain, back problems, and lower energy levels, and the consequences of a sedentary lifestyle go far beyond feeling stiff at the end of the day, even for those who exercise regularly. (see the end of this blog for a non-exhaustive list of studies related to issues surrounding sitting all day).
- Weight gain and slowing metabolism can be an effect of sitting for prolonged periods of time due to muscles remaining inactive for affecting the body's ability to regulate blood sugar and metabolize fat.
- All-Day sitting can raise the risk of heart disease and high blood pressure due partially to blood flow slowing which can contribute to a buildup of fatty deposits in the arteries as well as raising “bad” cholesterol and lowering “good” cholesterols.
- Postural problems – Sitting for long periods encourages slouching, leading to back and neck pain.
- Lower energy levels – A sedentary lifestyle can lead to sluggishness and decreased productivity.
How a Standing Desk Helps Combat Sedentary Lifestyles
Yes, we sell standing desks, but we also believe in them! Proper use of a standing desk is an easy way to break up long periods of sitting, leading to:
- Higher calorie burn – While standing isn’t a workout, it burns more calories than sitting (around 20% more).
- Better circulation – Standing encourages blood flow, reducing stiffness and fatigue.
- Improved posture – With proper alignment, standing desks promote better spinal health.
- More movement throughout the day – When standing, people naturally shift weight, stretch, and are more likely to take short walks around because you are already standing!
Integrating a Standing Desk into Your Fitness Goals
A standing desk alone won’t replace exercise, but it can be an easy tool to help support a more active lifestyle. Here’s how to make the most of it:
- Alternate between sitting and standing – Start with 15-30 minute of standing for every hour or so of sitting and gradually increase standing time if it works for you. There is no hard and fast rule around the amount of time to stand or sit.
- Set reminders to move – Use a timer or app to encourage movement breaks. And guess what? Our Bluetooth apps already can do this for you!
- Incorporate light exercises – Try calf raises, gentle stretches, or standing marches while working.
- Maintain good posture – Stand with feet hip-width apart, shoulders relaxed, and screen at eye level to avoid strain.
Keys for Successfully Integrating a Standing Desk into your Routine
Don’t just buy a standing desk and try standing all day long! Please take the following steps to help you succeed in your standing desk journey.
- USE AN ANTI-FATIGUE MAT! Notice how this is the only one underlined? Buy one from us, or from someone else, but a proper standing mat is key to success. Standing on a hard surface, or even carpet is NOT GOOD FOR YOU. A good anti-fatigue mat provides cushioning for long periods of standing and helps ensure proper blood flow and, as the name suggests, reduces fatigue from standing.
- Wear supportive footwear – Helps reduce foot and back discomfort.
- Take active breaks – Walk around the office, do a few squats, or stretch to stay engaged while standing. It’s easier to do since you are already up!
- Stay consistent – A standing desk is most effective when used consistently alongside an active lifestyle.
Conclusion
A standing desk (especially an iMovR Standing Desk!) is an easy but effective way to maintain your productivity while reducing sitting time (you can even walk on a treadmill while standing at your desk, but that is a whole other blog post). By standing more and incorporating small movements, you can help improve your posture, burn more calories, and increase your energy levels throughout the day. Start small, make gradual adjustments, and experience the benefits of a more active work routine – oh, and make sure to get an Anti-Fatigue mat!
For more information, see:
Bruellman R, Pahlen S, Ellingson JM, Corley RP, Wadsworth SJ, Reynolds CA. A twin-driven analysis on early aging biomarkers and associations with sitting-time and physical activity. PLoS One. 2024;19(9):e0308660. doi:10.1371/journal.pone.0308660
Baradaran Mahdavi S, Riahi R, Vahdatpour B, Kelishadi R. Association between sedentary behavior and low back pain; a systematic review and meta-analysis. Health Promot Perspect. 2021;11(4):393-410. doi:10.34172/hpp.2021.50
Gao W, Sanna M, Chen YH, Tsai MK, Wen CP. Occupational sitting time, leisure physical activity, and all-cause and cardiovascular disease mortality. JAMA Netw Open. 2024;7(1):e2350680. doi:10.1001/jamanetworkopen.2023.50680
Duran AT, Friel CP, Serafini MA, Ensari I, Cheung YK, Diaz KM. Breaking up prolonged sitting to improve cardiometabolic risk: dose–response analysis of a randomized crossover trial. Med Sci Sports Exerc. 2023;55(5):847-855. doi:10.1249/MSS.0000000000003109
And numerous other studies on the problems surrounding sedentary lifestyles and prolonged sitting.
