Ever since I've been making videos, my sitting time while researching has gone higher and
higher.
And sometimes, I end up hunching over and aching my back.
It doesn't take much searching to know that sitting day in and day out is detrimental
to one's health, predominantly from displacing physical activity.
Imposing research has also shown sitting too much decreases metabolism, increases blood
pressure, negatively affects waist-circumference, and increase triglyceride and blood sugar
levels.
Some findings suggest that even adding 150 minutes of exercise per week will not entirely
rid these issues.
So, yes, prolonged sitting is definitely bad for you.
But for some, like myself, sitting at a desk unfortunately spans most of our waking hours.
Luckily, in recent years, alternatives have sprouted, one of which is… the standing
desk.
The science behind it does support its use… to an extent.
Biomechanically, standing more might be beneficial for alleviating back pain caused from sitting-induced
chronic hip or lumbar flexion… which should be enticing enough for people to at least
experiment with more standing.
But outside of this, it's probably best to taper our expectations.
For the most part, standing is better than sitting all day.
A 2014 study did show a substantial 43% attenuation of blood glucose levels with standing versus
sitting at the office desk after subjects had lunch.
People standing were also burning roughly 50 more calories per hour.
However, a 2016 study found only an 8-calorie increase.
Maybe it's somewhere in between.
Outside of blood glucose and weight management, though, the research spreads a bit thin.
Some indicate reduced risk of heart disease and death, but the research isn't very convincing.
And the fact is, prolonged standing has its own issues, too.
The most prevalent is the development of varicose veins, the enlargement of veins in your legs
and feet, making it more difficult to pump blood back to the heart.
There's also reports of increased body discomfort, physical fatigue, and blood pressure.
And just like sitting, it can cause lower back pain, but in a different biomechanical
pattern.
Too much activation of your glute medius, which also acts on your hips and back, was
observed in people reporting back pain with jobs requiring prolonged standing.
So, if both prolonged standing and sitting is bad for you, then what's the best alternative?
Interestingly enough, the prevailing theory is to mix both together.
The positions of sitting and standing per se, aren't the problem.
It's the fact that we do them for too long.
By alternating between the two, we can limit the duration of both.
And that's where sit-stand desks, or adjustable desks, can be the best option.
First, there isn't any effective research on health markers with using sit-stand desks,
so it remains to be seen if using one can improve things like blood pressure or heart
disease.
But, for many other important life aspects, adjustable desk research is quite positive.
A 2012 study noted that 87% of subjects using sit-stand desks instead of sitting felt more
comfortable, 87% felt more energized, 75% felt "healthier," 71% felt more focused,
66% felt more productive, 62% felt happier, and 33% felt less stressed.
Echoing the sentiments of comfort, a 2014 review found six studies indicating reductions
of perceived discomfort.
Productivity is a mixed bag, but only in terms of studies showing either an increase in productivity
or no change at all.
And certainly focus, happiness, and stress is widely subjective and can be different
for you, but things do point toward the right direction.
For myself, I have been fortunate to personally test out these claims, thanks to the company
Autonomous for graciously sending me a sample of their SmartDesk 2 to play with.
And for the most part, I have noticed improvements in comfort, back pain, focus, and productivity.
But I feel that at least some of it might be attributed to the novelty of using an adjustable
desk.
I'm unsure if I will feel the same way a few months from now.
And that can be said for most of the research as well, as none really tested long-term benefits.
Also, the optimal ratio between sitting and standing remains to be seen.
One study noted increased discomfort after an hour of standing at a desk, which aligns
close to my own experience.
But, even with the ability to stand, I still felt the need to take breaks from the desk
entirely.
Frankly, I'm still staying in one position for long periods of time, and that can be
tiring no matter if I stand or sit.
Fact is, it won't replace the benefits of moving around, even as little as a walk break.
And it certainly doesn't mean you can skip exercises just because you stood more than
you sat for any given day.
But, if you currently spend a lot of time at the desk, whether for work or leisure,
an adjustable desk can be beneficial for you.
Ultimately, balance is still key.
So, sure, standing more and sitting less is great, but at the end of the day, you still
need to get out there and move.
Thanks again to Autonomous for sending me a desk to experience the benefits for myself.
I definitely recommend you check out Autonomous's SmartDesk 2 if you're interested in an adjustable
desk, if only for the facts that not only is the SmartDesk 2 pretty awesome quality,
but their prices are lower than much of the competition today.
Come check out some of their stuff in the description below.
Other than that, as always, thank you for watching!
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