The standing desk revolution is upon us. Our workplaces are being taken over by standing desks of all shapes and sizes to accommodate a growing desire to work smarter, be more active and burn calories while working! There is no doubt that the benefits of standing far outweigh those of sitting. But what really are the actual benefits of standing for 8 hours, or even half your day, vs. sitting? And what is the number of calories burned with standing desks that you are set to lose?
We’re going to answer all those questions right here and now!
Standing Vs. Sitting
Before we dive into the benefits of standing desks and standing for 8 hours on the job, let’s compare standing vs. sitting and what effect it can have on your health.
Standing while working can be a great way to help with weight loss, of course alongside other weight-loss strategies. Beyond burning some calories, you can also promote better blood circulation and minimize the chances of overheating, normalizing major metabolic processes and helping you avoid excess weight.
Sitting is something that, while comfortable, can have adverse effects on your health in comparison to standing. Four significant negative aspects of sitting for extended hours every day include:
- Muscle stagnancy.
- Contributes to back and joint pain.
- Slows down metabolism while sitting.
- LPL lipase released (responsible for burning fat) is reduced.
In the early 2000s, scientists discovered that a sedentary lifestyle increases the risk of obesity, diabetes, cancer, and heart diseases. However, all of this can be ultimately prevented with the help of a healthy diet, exercise, and an adjusted daily lifestyle.
You may further the positive impact by adding modern, advanced standing desks and other ergonomic furniture to your workspace or home.
Why Sitting May Be Harmful
An interesting survey conducted by Australian nutrition experts resulted in some remarkable results regarding health depending on how long you sit during a given day. The study considered 200,000 Australians 45 years and older, with a goal to define the level of physical activity and the time participants spend a day sitting.
A five-point grading scale and the results were analyzed based on age, level of income, education, bad habits, family status, body mass ratio, etc. Four “sitting time” categories were defined: 0-4 hours, 4-6 hours, 6-8 hours, and over 8 hours. The survey results explicitly demonstrated that the level of physical activity and the number of calories burned while standing is directly reflected in the state of the respondent’s health.
Participants who sit only occasionally (0-4 hours a day) are 13% healthier than those who sit longer than an 8-hour norm. More interesting was how the respondents reacted to being asked, ‘how many calories do you burn by standing?’ Many were confused, not seeing a connection between their habit of sitting and state of health.
Head researcher, Sara Rosenkrantz, came to a logical conclusion. She noted that regular visits to the gym don’t necessarily guarantee better health. Going to the gym means 1-2 hours of intensive activity to a substantial drop-off. Whereas people get a minimum number of calories burned simply by standing and engaging in life exercise.
Benefits of Standing Desk Workplace Practices
Studies upon studies have shown that standing desk workplace practices are beneficial for much more than burning calories.
Considering that sitting can cause health problems for people suffering from numerous existing conditions, the opposite can be said about standing. For example, standing desks can help you:
- Lower blood sugar levels.
- Lose weight.
- Promote cardiovascular health.
- Promotes better posture helping with back pains.
These are just some examples of how a standing desk can make a difference in your health overall. So, when you’re asking Google ‘how many calories did I burn standing up today?’ consider also questioning why it can be such a valuable part of your personal health.
Losing Weight While Standing
So, the burning question: ‘what is the actual number of calories burned with standing desks?’ A study actually found that people can burn over 0.15 calories per minute while standing. However, there was a difference between the two genders, with men able to burn up to 0.2 calories and women able to burn 0.1 calories a minute.
If you work a 9-5 job, you’re standing for 8 hours; how many calories will you burn? If we went based on the above figures, it would be as follows:
People (8 hours x 60 x 0.15)
Up to 72 calories burned a day
Men (8 hours x 60 x 0.2)
Up to 96 calories burned a day
Women (8 hours x 60 x 0.1)
Up to 48 calories burned a day
However, take into account all the walking you’ll do in other capacities that will add to this number throughout the day. These are not fixed numbers for a 24 Hour window. They’re simply based on how you spend your workday at your desk.
Make the Most of Your Standing Desk
There are some ways to make the standing desk even more beneficial to your weight loss. Here are some tips to make the most of the freedom of mobility.
Enjoy Phone Calls While Pacing
You might annoy your co-workers a little bit, but take your space and look for ways to be more mobile. The additional steps, simply walking back and forth while on a call or maybe reading a document, will add up and help push the number of calories you burn on any given day.
1. Do Squats or Push-Ups Once in a While
If you’re brave enough to participate in some workplace exercise while on the job, then maybe you should do a few squats or push-ups off your desk once in a while. If you’re working from the office – ignore the dirty looks and remember what you’re working towards!
2. Walk Around When Possible
Make an effort to travel around the workplace on errands. Maybe you need to print something, get some water, or talk to someone about a project you’re working on. Take any opportunity you get to stretch your legs and move around.
Making the decision to work standing up is beneficial in the long run for more reasons than just losing weight. Promoting a healthier lifestyle in your place of work can have countless benefits that you’ll thank yourself for later, so what are you waiting for? Go and get that standing desk and make a change!
A standing desk is a great addition to any workspace, not only due to their high-quality look and convenience, but their ability to get you move as you work. Standing for part of your day can result in huge benefits to your health and productivity, keeping you active throughout your day without moving from your workspace!