For many years, the message has been clear: sitting for extended periods is bad for your health. The modern sedentary lifestyle, characterized by long hours at a desk or on the couch, has been repeatedly linked to a variety of serious health issues, including obesity, cardiovascular disease, and type 2 diabetes. In response, many individuals have turned to standing desks or made a conscious effort to stand more during the day in an attempt to combat the detrimental effects of prolonged sitting.
However, a new study challenges the commonly held belief that standing for long periods is a healthy alternative to sitting. The research, published in the International Journal of Epidemiology, suggests that standing for too long may actually increase the risk of circulatory diseases, such as varicose veins and deep vein thrombosis. This revelation has prompted a reassessment of what it means to lead a healthy, active lifestyle, with experts concluding that movement — rather than simply sitting or standing — is the key to better health.
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The Study’s Findings: Is Standing Really Better?
The research team from the University of Sydney aimed to determine whether standing was indeed a healthier option compared to sitting, as many previous studies have suggested. They analyzed data from over 83,000 adults in the U.K., using wearable devices to track their daily movements and heart health. What they found was surprising: standing more often did not lead to a reduced risk of cardiovascular disease. In fact, for every extra 30 minutes spent standing beyond two hours a day, the risk of developing circulatory problems increased by 11%.
This finding contrasts with the popular belief that standing is inherently better for one’s health than sitting. While standing may help break up long stretches of sitting, the study highlights that it is not without its risks, particularly when it comes to circulatory health. Long periods of standing can put pressure on the veins in the legs, leading to conditions like varicose veins and deep vein thrombosis, both of which are associated with poor blood flow.
According to the study’s lead author, Dr. Matthew Ahmadi, standing for extended periods does not compensate for an otherwise sedentary lifestyle. “We found that standing more does not improve cardiovascular health over the long term and increases the risk of circulatory issues,” Ahmadi explained. These findings suggest that while standing may help reduce some of the negative effects of prolonged sitting, it is not a perfect solution, and other factors must be considered when aiming to improve overall health.
The Science Behind Circulatory Disease and Standing
The body’s circulatory system relies on movement to function optimally. When standing for long periods, the blood tends to pool in the lower extremities, which can increase the risk of developing circulatory issues like varicose veins. Varicose veins occur when the valves in the veins become damaged or weakened, causing blood to flow backward and pool in the veins, leading to swelling and discomfort. Over time, standing too much can exacerbate this problem, leading to more severe circulatory issues.
Deep vein thrombosis (DVT), another condition linked to prolonged standing, is a more serious concern. DVT occurs when a blood clot forms in a deep vein, often in the legs. This can lead to potentially life-threatening complications if the clot breaks loose and travels to the lungs, causing a pulmonary embolism. The risk of DVT is known to increase with immobility, but standing in one place for extended periods can also contribute to the condition by impairing blood flow.
Thus, while standing has been promoted as a way to reduce the risks associated with sitting, it comes with its own set of potential health problems. The key takeaway from this study is that it’s not just about whether you sit or stand — it’s about how much you move.
Expert Opinions: Movement Is the Key
The results of the study have sparked a broader conversation among healthcare professionals about what it means to maintain a healthy lifestyle in a predominantly sedentary society. While the dangers of sitting for long periods are well-known, the findings on standing are a reminder that simply replacing one static position with another is not the answer.
Dr. Johanna Contreras, a cardiologist at Mount Sinai Fuster Heart Hospital in New York City, points out that the study raises important questions about what people are actually doing while they’re standing. “Were they standing and moving, or just standing?” she asks, noting that the type of standing — whether it involves some form of movement or not — can make a significant difference to cardiovascular health. Simply standing in one place for hours at a time without moving doesn’t provide the benefits that people might assume.
Similarly, Dr. Christopher Yi, a vascular surgeon at Memorial Orange Coast Medical Center, was not surprised by the findings, especially regarding the risk of circulatory diseases like varicose veins and DVT. “We’re well aware that long periods of standing increase your risk of these orthostatic circulatory diseases,” he explains. Yi’s experience in treating patients with circulatory conditions underscores the need for more nuanced recommendations when it comes to sitting and standing.
Both experts agree that movement, not just a shift from sitting to standing, is critical for maintaining good health. Physical activity is essential for promoting healthy circulation and reducing the risk of cardiovascular disease. This means that while standing desks may have some benefits, they are not a replacement for regular movement and exercise.
The Risks of Sitting Still Remain
It’s important to note that while the study highlighted the risks of standing for too long, it did not absolve sitting of its well-documented health dangers. Research has consistently shown that sitting for long periods — especially more than eight hours a day — is associated with a higher risk of obesity, heart disease, and even premature death. A meta-analysis of 13 studies found that individuals who sat for extended periods without engaging in regular physical activity had a risk of dying comparable to those who were obese or smoked.
Moreover, the same team of researchers behind the latest study also published research earlier this year that found even moderate levels of physical activity can counteract some of the negative effects of prolonged sitting. Specifically, the study showed that six minutes of vigorous exercise or 30 minutes of moderate-to-vigorous physical activity each day could help reduce the risk of heart disease in individuals who sit for more than 11 hours a day.
Thus, while standing desks and taking breaks from sitting may provide some benefits, the consensus among experts is that consistent movement throughout the day is crucial for good health. Sitting for too long is harmful, but standing for extended periods without movement isn’t much better.
The key, it seems, lies in regular, intentional movement.
