Unexpected benefits of standing at work

Burn calories

Standing burns a lot more calories than sitting, even just standing still. The difference in calories between standing and sitting is not that big. Standing burns about 100-200 calories an hour, while sitting burns 60-130 calories. You should walk a little more often during the day and do some leg lifts, quick breaks like squats or jumping rope. Small changes in activity can help you burn more calories.

Illustration photo. (Photo source: Internet)

Improve posture

Use a smart desk that can be raised and lowered to achieve both sitting and standing positions when working in front of a computer screen. Your screen should be at eye level, about 50cm away at a 20-degree angle and your arms should be bent at a 100-degree angle on both sides. If you stand frequently, standing will not put as much pressure on your spine as sitting. Sitting for longer periods can put pressure on your back and discs, leading to neck and shoulder pain.

Back pain relief

Standing up to work is one of the ways to improve your spine. However, sitting in the wrong position is also one of the causes of this condition, which starts from uncomfortable working chairs. If you often work with a laptop and have to sit on chairs without armrests, you may feel your wrists start to bend and rest on the keyboard. This can lead to wrist strain and pain. Standing up to work can keep your arms bent at a natural 90-100 degree angle, more comfortable.

Prevent cardiovascular disease and heart attack

Our bodies are made to move. Standing improves leg muscles and balance, and it also helps prevent blood clots in the legs. When people sit for long periods of time, blood circulation slows down and pools in the legs, which can lead to blood clots in the worst cases. When we stand up, we move our legs and help the blood circulate throughout the body. In one study, people who sat for long periods of time had shorter lifespans due to poor cardiovascular health.

Improve work efficiency

Standing at work makes us feel healthier, and when we feel healthy, we tend to be in a better mood. People who have participated in studies on standing at work have reported improved mood. So if you have a slow or boring day at work, stand up. Alternating between standing and sitting at work can help prevent some serious diseases.

Reduce the risk of cancer

Some studies have suggested that increased sitting time at work may lead to a higher risk of several types of cancer. The underlying mechanism that increases the risk of cancer is still unclear, but scientists have found that certain biomarkers such as C-reactive protein are present in high concentrations in the blood of people who sit for long periods of time. These may lead to the development of cancer.

Reduced risk of death

Several studies have found a strong correlation between the amount of time a person spends sitting per hour and their risk of dying over a given period. For example, a 2010 Australian study found that for people who spent more than one hour sitting each day, their risk of dying over the seven-year study period increased by about 11%. A 2012 study found that if the average American reduced their sitting time by about three hours a day, their life expectancy would increase by two years.

The Secret to Standing More Every Day

With just a few small changes to your daily routine, you can significantly increase your standing time and improve your health.

For example, use a standing desk, alternating between sitting and standing. Stand up and stretch every 30-60 minutes of sitting. Stand when on the phone or talking. Walk around while watching TV, especially during commercials.

Even choose to walk instead of driving for short distances. Or use housework like cooking and cleaning to get some light exercise.

While standing at work is no substitute for exercise, it is an important part of maintaining overall health. Actively standing more can help improve your posture, increase your energy, protect your heart health, and lead a healthy, active lifestyle.

How to sit to burn calories?

Sit up straight and tighten your abs. To sit up straight, you need to engage your core muscles. Using these muscles helps burn extra calories and strengthen your core. Clenching your abs every few minutes can burn calories as well as tone your abs. Just squeeze your abs for 10-15 seconds and release. Repeat as many times as you feel comfortable, but focus on increasing the duration and number of repetitions.

Straighten your legs and squeeze your butt. Stretching your entire body can boost your energy and burn more calories. Simply clasp your hands together and raise them above your head, palms facing up. Then, bend your torso slightly to the left and hold for 20 to 30 seconds. Squeeze your butt regularly to help tone your glutes and burn a few extra calories. Hold for 10 seconds and release, then repeat.

Take deep breaths, drink plenty of water. Deep belly breathing can help reduce anxiety and boost your metabolism. In fact, practicing deep belly breathing every morning can reduce stress and reduce fat. Studies have shown that drinking water increases resting energy expenditure by up to 30%. This increased energy expenditure can last for up to an hour.

Source: https://kinhtedothi.vn/nhung-loi-ich-khong-ngo-khi-dung-lam-viec.894915.html