Health Benefits Of Standing Vs. Sitting While Working
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How to Fix Your Desk Jockey Slouched Shoulders
On today’s episode of Live Lean TV, I’m sharing the health benefits of standing vs. sitting while working, as well as a simple exercise to fix your desk jockey slouched shoulders.
Get ready to fix your slouched shoulders, while burning more calories in a day.
People who sit at a desk all day often struggle with the common issue of having caved in, forward rolled shoulders.
This is also referred to as the desk jockey slouch.
At the end of this post, I’m going to show you a simple bodyweight exercise, that can help you fight off the desk jockey slouch.
However, be warned.
Slouching is terrible for your body and mobility, however here’s what’s even scarier.
Sitting Too Much: The Hidden Health Risks You Need to Know
Research shows people who sit at a desk for more than 6 hours a day, are at higher risk for:
- Cancer
- Diabetes
- Heart disease
This is because when you sit too long, your blood sugar and insulin tend to be all over the place.
Even if you’re getting in your regular workouts, it does not negate the serious health issues caused by sitting:
- at a desk all day
- in the car for long periods of time
- on the couch all night
The only way to truly eliminate the dangerous health issues caused by excessive sitting, is to sit less and stand more.
Now you’re probably saying, “…but Brad I work in front of a computer all day at the office.”
Well, before I started my entrepreneurial business, I also worked in the corporate world, and sat at a desk all day.
Fortunately, I joined my company’s health and wellness committee and learned how serious this issue is.
Many companies are now investing a lot of money in the health and wellness of their employees, in hopes of:
- Reducing sick time
- Lowering health insurance
- Increasing worker productivity
Stand Up Desk Benefits: Feel Better, Work Smarter, Less Pain
One of the ways companies are doing this is by investing in stand up desks for their employees.
I just got my stand up desk for my office, because even as active as I am, I was still feeling the effects of sitting too long while working on my computer.
If you’re concerned about sitting too much at your office desk, I recommend talking to your employer about getting a stand up desk.
You may be actually surprised when they agree to it.
How Long Should You Stand While Working On A Stand Up Desk?
Getting an adjustable stand up desk allows you to work at the computer standing all day or for just a portion of the day.
The adjustable stand up desk that I use raises and lowers electronically within seconds.
If you’re new to standing while working, I recommend you start off slow by standing for short periods, then sit, and repeat.
You’ll build up tolerance to stand longer in no time.
In the beginning, start with a 2:1 sitting to standing time ratio, then build up to a 1:1 ratio.
This means for every 1-2 hours of sitting, 1 hour should be spent standing.
If you work 7 hours a day on the computer, this means:
Beginners – 2:1 Sitting To Standing Ratio:
- Sit: 4 hours 40 minutes
- Stand: 2 hours 20 minutes
Advanced – 1:1 Sitting To Standing Ratio:
- Sit: 3 hours 30 minutes
- Stand: 3 hours 30 minutes
Aim to alternate between standing and sitting every 30-60 minutes.
Health Benefits Of Standing Vs. Sitting While Working
Since I’ve been using a stand up desk:
- My hips feel more open
- My butt no longer falls asleep
- I’m burning more calories throughout the day, just standing
How Many Calories Do You Burn From Standing Vs. Sitting?
Research shows standing vs. sitting can burn an extra 8 calories per hour.
This means, during a 7 hour day in the office, if you stand at your adjustable stand up desk for 5 hours, you would burn an extra 40 calories per day, compared to sitting.
Even though this may not seem like a lot, these extra 40 calories per day do add up over the year:
- 260 days of work in a year
- 260 days x 40 calories = 10,400 calories
- 3,500 calories in 1 pound of fat
- 10,400 calories / 3,500 calories in 1 pound of fat
- Equals 3 pounds of fat loss from just standing vs. sitting
What If I Can’t Get A Stand Up Desk At The Office?
If you can’t get a stand up desk at the office, I still want you stand up after 20 minutes of desk work and simply do a few:
- Standing Forward Arm Circles
- Standing Knee Hugs
- Go for a 2 minute walk to get a water or to talk to an employee, rather than emailing them
Moving your body, by simply walking, gets oxygen throughout the body and muscles, and keeps you mobile.
Do This Kneeling Thoracic Rotations Exercise To Banish Your Desk Jockey Slouch
I know a lot of you are suffering from desk jockey slouch.
If you do, try adding kneeling thoracic rotations to banish your slouched, caved in shoulders.
This exercise helps open up the front of your body by activating the muscles in your back.
This is important, because when you sit at a desk all day, your shoulders become rolled forward.
I want you trying 10 slow and controlled reps with one side, then switch to the other side.
Here’s how to perform the kneeling thoracic rotation exercise:
- Get down on your knees, in a kneeling position, with knees slightly wider than hip width.
- Flex your feet and press your toes into the ground.
- Put both hands down on the ground, with your arms straight, and your palms directly under your shoulders.
- Once you’re in this position, activate your core muscles to lock in your hips, so they don’t rotate.
- Your hips should remain parallel to the ground during this exercise.
- Place one hand behind your ear, bring that elbow to the stationary elbow, then activate the muscles in your upper back and rotate your elbow to the sky.
- Keep your core turned on, press through the ground with the straight arm, eyes looking forward, and try to get as open with as much range of motion as possible.
- Reverse the movement to touch elbows, then repeat.
There you have it Live Lean Nation.
Give this exercise a try to fix your slouched shoulders.
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Question For You:
- Do you stand or sit more while working?
- Have you ever tried working on a stand up desk?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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