As I write this, I am sitting at my motorized, adjustable-height (standing) desk. Early in my graduate career, I discovered the risks of sedentary behavior, to which it carved my research path.
I learned that “sitting is the new smoking” and wrote several of my first BehaviorFit blogs. Hell, too much sitting became the impetus for starting this blog, and coaching practice. My early conference talks scared people out of their seats to sit less and get people standing!
But did I inadvertently put them are more or less risk of something else?
Recent research on stationary behaviors—like sitting and standing—has uncovered new insights about their impact on cardiovascular health. In a large study of over 83,000 adults, researchers found that excessive sitting and standing both increase health risks, but in different ways. We already knew about the risks of sedentary behavior, but the risk of standing provided something new. These findings challenge the idea that simply replacing sitting with standing is a complete solution for improving health.
Sitting, Standing, and Stationary Time
Effects on Blood Flow
Each day we are either sitting, standing, or moving. Sedentary, or stationary time, refers to the total amount of time spent not moving, which includes sitting and standing. Technically, you burn more calories standing than sitting, but you are not moving. This new study found that spending more than 12 hours a day being stationary was linked to a 22% higher risk of orthostatic circulatory disease (conditions that affect blood flow when standing). Specifically, sitting for over 10 hours a day raised this risk by 26% for every additional hour.
However, here is the new bit of evidence:
standing for more than two hours a day increased the risk by 11% for every additional 30 minutes that you stand
Why? Both sitting and standing involve little to no movement. This lack of muscle activity can lead to blood pooling in the legs, reducing circulation and causing orthostatic issues. Importantly, the study showed that movement—like walking—breaks this cycle and improves circulation, reinforcing public health messages to “move more.”
If you’ve been a BehaviorFit follower for some time, you’ll recognize that phrase.
Cardiovascular Disease Risks
For cardiovascular disease (CVD), the risks associated with sitting were even more concerning. Sitting for more than 10 hours a day increased CVD risk by 15% for every additional hour. Interestingly, standing time didn’t increase CVD risk but also didn’t offer protection. These findings suggest that sitting, rather than stationary time in general, is the bigger driver of cardiovascular health risks.
What Does This Mean for You?
This research challenges the common advice to simply replace sitting with standing, like using a standing desk. While standing more can reduce time spent sitting, it may not protect against health risks unless combined with physical activity. The key takeaway is that movement matters most.
For example:
- If you work at a desk, consider taking short walking breaks every hour.
- Instead of standing still while working, try gentle movements like leg lifts or shifting your weight.
- Incorporate regular exercise into your day to offset stationary time.
Finding the Balance
The study also found that the risks of sitting and standing depend on how much you do of each. Sitting for less than 10 hours and standing for under two hours daily did not increase health risks. This suggests that there’s a “sweet spot” for balancing sitting, standing, and moving throughout the day.
Please remember that this is a general finding regarding relative risk for most people. You still need to engage in other important proactive health behaviors (e.g., regular exercise, consume a decent diet).
The Bottom Line
Excessive sitting is a clear health risk, but standing alone isn’t the answer. To lower your risk of circulatory and cardiovascular problems, prioritize movement. Whether it’s a quick walk, a stretch break, or a full workout, the more you move, the better your health.
This research highlights the importance of rethinking how we approach our daily routines. It’s not just about sitting less or standing more—it’s about moving more.
REFERENCE:
Ahmadi MN, Coenen P, Straker L, Stamatakis E. Device-measured stationary behaviour and cardiovascular and orthostatic circulatory disease incidence. Int J Epidemiol. 2024 Oct 13;53(6):dyae136. doi: 10.1093/ije/dyae136. PMID: 39412356; PMCID: PMC11481281.
