Many scientific studies have shown that sitting for a long time poses a great threat to health:
Researchers from the University of Queensland in Australia stated that the harm of sitting for an hour is about equivalent to smoking 2 cigarettes-22 minutes of life loss;
Researchers from the American Cancer Society have found that sitting for a long time increases the risk of cancer in women by 10% and can induce 14 diseases such as heart disease and Alzheimer's disease;
According to the World Health Organization report, more than 2 million people die every year due to sedentary activity...
The fear of sedentary hazards and the appeal of Western experts have led to the development of another industry-sit-stand desks have become the new favorite of many people pursuing health. Some companies that sniff business opportunities have launched Instead of lifting desks or stands (prices range from several hundred to several thousand), some companies with advanced ideas have directly filled up vertical desks in their own office buildings (for example, claiming that sitting for a long time is a new type of cancer Apple under Cook's leadership).
Does a standing desk really have health benefits?
What are the specific benefits?
How to use it best?
Are there any health benefits of standing desks
April Chambers, assistant professor of bioengineering at the University of Pittsburgh, said: “When the standing desk was first introduced to the market, it was positioned as a method of weight loss. "Willing to believe that the obese people who stand and work soon can lose meat", but it is clear that the eyes of capitalists are not limited to losing weight."
Then we must first ask:
1. Can I lose weight while standing in office?
2. In addition to weight loss, does it have other health benefits?
Recently, Chambers and his colleagues at Tufts University and the Office Ergonomics Research Committee reviewed and summarized a large number of studies on standing desks, and finally came to the following conclusions:
The most obvious health benefit of a standing desk is in the relief of discomfort and pain caused by sitting for a long time, but it does not seem to be of great benefit to the overall health of the person;
It does not significantly help people lose weight.
Chambers said: "A large number of documents have shown that people have improved their physical discomfort and pain because of this desk, but it does not seem to benefit people's overall health very much. The user's heart rate has been slightly improved. But there is no real change in blood pressure. We don’t know whether this has clinical significance. In addition, it has any obvious and visible help for weight loss."
They also studied the relationship between the desk and attention and came to the conclusion that the standing desk will not increase the user’s alertness, but it will not decrease; and whether the standing desk can adjust the mood of the worker, Researchers are still unable to give a definitive judgment; in addition, they believe that work efficiency will not be affected.
It is worth discussing that although Chambers and others are temporarily unable to determine that the standing desk has health benefits other than the improvement of discomfort, they believe that this is likely because we have not yet found the best way to use it. .
"Standing desks are used for sitting and standing, aiming to change our posture and habits in office. If users always stand and not sit, they will also cause health problems like sedentary sitting. Someone has studied workers who stand all day. It turns out that they will suffer from muscle and bone diseases or some vein problems.
At present, we still don’t know how to allocate the time for standing and sitting. We haven’t found the best way to use it. It’s understandable that we can’t find more health benefits.
How long is it appropriate to sit and stand? How often is the best way to switch positions? The answers to these questions may vary from person to person and need to be tailored to the user's health.
I think that with the deepening of this kind of research, people may be able to find the best way to use a standing desk, so as to better utilize its health benefits.
On the other hand, most studies at this stage are focused on young, healthy adults. Studies on middle-aged or overweight people may provide some different analysis results. "
How to use a standing desk
Although the current research has not been able to determine the health benefits of standing desks, and is not sufficient to provide precise instructions for use, Chambers and other experts in the field have given some suggestions that may be helpful:
Chambers said that the best thing for the body is not to sit or stand, but to move. The calories consumed by up and down exercise are much more than sitting or standing. So we should try our best to switch postures every 30 minutes. Of course, it’s easy for us to forget this. Some people use the app to remind them to change their posture regularly.
Stand up straight and tighten your hips; when sitting, your knees should be at a 90-degree angle (foot support may be required). It is worth mentioning that the switch between sitting and standing posture seems to help improve the standard of sitting posture (even if it is just standing for a short time).
The mat not only relieves the fatigue when standing, some specific types of mat will also help the user to exercise more. In addition, if possible, listen to music while standing. This will also help you increase the amount of exercise in the rhythm.
Stand for a while after eating
If you have just finished a good lunch, standing for a while is a good health choice, because standing you are more active than sitting, which may help burn calories.
Don't just hope for a standing desk
If you want to have a meeting, go to the meeting room with your colleagues. Don't sit in the meeting room and wait for the meeting to start. Take the stairs if possible.
Ask an ergonomics expert
Our neck and shoulders will bear a lot of load during office work. There are some tips to reduce their stress, such as bending the arms to 90 degrees, and keeping the monitor at eye level or lower. . If there is a problem with the sitting posture, it may cause severe pain and fatigue.
Reducing the pressure and discomfort of the body during work can promote the improvement of work efficiency. Now many companies have in-house experts to guide the setting of desks, chairs, keyboards and monitors to meet the needs of each employee.
Chambers said: "It is recommended that everyone get in touch with ergonomics experts, ask them to assess the workplace, make sure that the desks, chairs and computers are placed in a'healthy' way, and make sure that the transition between sitting and standing is as easy as possible. , Our suggestions may not be that mature, but we are trying to find ways to use standing desks that can bring obvious health benefits to people."