Reduce deadly sitting with a standing desk

Our bodies were made to move, and when we move more, we are healthier. Unfortunately, our information economy requires most of us to work at desks, where we sit for long hours every day. To make up for all this inactivity, many have adopted exercise regimens or active hobbies. However, sitting for too long can be deadly, even for those who lead a very active lifestyle.

A recent study of more than 100,000 American men and women over a fourteen-year period found that mortality increased with time spent sitting. Surprisingly, regular exercise did not change this result. Even for avid runners, cyclists, swimmers and walkers, more sitting meant an earlier death, regardless of their activity levels. An Australian study of more than 200,000 found the same result. Sitting is deadly, even if one is active.

This means that someone who sits at work all day and then hits the gym hard at night is still at greater risk of debilitating disease and death. While exercise is good, it’s not enough to counteract the very bad results of sitting too long. Sitting, like other unhealthy habits, should be reduced.

Unfortunately, most of us have jobs that require a lot of sitting. We sit at our computers, except when we’re sitting in a meeting. We sit in cars or public transportation as we travel to and from work. We sit down to eat and then we sit down to relax, especially if we relax with a computer or TV.

All that time sitting is more than a few hours of exercise each week can make up for. What is needed is to be more active throughout the day. So instead of sitting down to work or relax, one should be more active even while doing traditional sitting activities.

One of the easiest ways to reduce sitting time is to simply stand at work. Standing desks have been around for many years and are well accepted in the workplace. Some cubicles are even designed to allow the work surface to be placed on a standing desk. Working standing up is also very natural and requires almost no training.

A normal sit down desk can also be easily converted into a standing desk. A simple frame or a couple of support blocks with a board on top will raise the work surface enough to stand upright while working. The monitor can also be raised, often by placing it on the same board. Commercial standing desks are also available. They usually easily adjust from a standing to a sitting height, so one has the option of sitting down when tired.

You don’t need to stay long to get a significant benefit. Another Australian study found that increasing movement breaks while sitting significantly mitigated the harmful effects of sitting. Therefore, even if you are active, it is also important to reduce the time you spend sitting.