Burning calories is necessary for weight loss. And when you barely have enough time for the gym, you may look for every opportunity to up your calorie burn. But does standing really burn more calories than sitting?
The short answer is yes. Standing does require more energy than sitting. However, the difference isn’t as significant as you might think.
A 143-pound person will approximately burn 0.15 more calories per minute by standing, compared to sitting. This means that if you stand for six hours, you’d burn an extra 54 calories than if you sat for the same amount of time.
In this article, we’ll discuss the calorie burn of standing vs. sitting, how standing can lead to weight loss and whether there are any risks associated with standing for long periods.
The human body is very efficient at using energy, meaning it takes a lot of calories to make it work. Digestion, respiration, and brain function all require energy even when we are at rest.
Weight-bearing activities, like standing and walking, also require more energy than non-weight-bearing activities, such as sitting. This is because your muscles have to work harder to support your body against gravity.
The number of calories you burn while standing vs. sitting depends on your weight, how long you stand, and your level of activity.
So is standing better than sitting for weight loss? Let’s find out.
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To lose weight, you need to create a calorie deficit, which means you need to burn more calories than you consume (3)– and standing can help you do just that.
Standing may also lead to more non-exercise activity thermogenesis (NEAT)— meaning any physical activity that isn’t intentional exercise, such as fidgeting.
Moreover, while the calorie burn from NEAT isn’t significant, it can add up over time and help you create a calorie deficit to lose weight.
So, standing does have some benefits for weight loss. However, it’s important to remember that it’s only a small part of the puzzle. You also need to focus on your diet and exercise routine to lose weight.
While standing alone is unlikely to help you lose a lot of weight, there are some health benefits associated with using a standing desk or moving more throughout the day:
After a meal, your blood sugar levels rise. On top of that, if you spend most of your day sitting, your body has a harder time regulating these levels. Whereas, standing more often can help (1).
More stable blood sugar levels are associated with a lower risk of type 2 diabetes.
Sitting for long hours can lead to poor posture and tension in the shoulders and back. Conditions like sciatica may also arise from sitting for prolonged periods.
Standing can help reduce the risk of these problems (std).
Weight-bearing activities, like standing, help improve bone density and reduce the risk of osteoporosis (1).
Standing desks have also been shown to improve productivity and mood, likely due to the increase in NEAT.
So, there are some benefits to using a standing desk. But it’s important to find the balance that works for you.
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While there are some benefits associated with standing, there are also some risks, including:
If you have any health conditions, it’s important to talk to your doctor before using a standing desk or increasing your standing time.
If you want to add more standing to your day, there are a few things you can do:
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Standing burns more calories than sitting. However, it’s important to remember that it’s only a small part of the puzzle when it comes to weight loss. You also need to focus on your diet and exercise routine.
If you want to add more standing into your day, there are a few things you can do, like investing in a height-adjustable desk or taking walking breaks. Remember, it’s important to find the balance that works best for you. Moreover, if you have any health conditions, talk to your doctor before making any changes.
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