For years, sitting for long periods has been associated with serious health risks, including obesity, cardiovascular disease, and type 2 diabetes.
To combat these risks, many people have adopted standing desks or made efforts to be on their feet more throughout the day.
However, new research published in the International Journal of Epidemiology suggests that standing may also have its drawbacks, particularly for heart health.
A study conducted by researchers at the University of Sydney challenges the belief that standing is a healthier alternative to sitting.
While previous studies have linked standing to reduced cardiovascular risks, this research found that prolonged standing does not significantly lower the risk of heart disease. In fact, standing for too long may actually increase the likelihood of circulatory problems such as varicose veins and deep vein thrombosis.
The study examined data from over 83,000 adults in the U.K., using wearable devices to monitor their daily activities.
Researchers discovered that for every extra 30 minutes spent standing beyond two hours per day, the risk of developing circulatory disease increased by 11%. This suggests that standing for extended periods, particularly without movement, may place undue strain on the circulatory system.
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Lead author Dr. Matthew Ahmadi emphasized that standing alone is not enough to counteract a sedentary lifestyle. “We found that standing more does not improve cardiovascular health over the long term and increases the risk of circulatory issues,” Ahmadi said in a press statement. However, the study also reaffirmed that sitting for extended periods—more than 10 hours a day—elevates the risk of cardiovascular disease.
While the findings are noteworthy, medical experts urge caution in interpreting the results. Dr. Johanna Contreras, a cardiologist at Mount Sinai Fuster Heart Hospital in New York City, pointed out that the nature of standing matters.
“Were they standing and moving, or just standing? That makes a difference,” Contreras said, noting that the study does not clarify whether participants were engaging in any form of physical activity while standing.
Dr. Christopher Yi, a vascular surgeon, added that the risk of circulatory diseases from standing is well-documented. “We’re well aware that long periods of standing increase your risk of orthostatic circulatory diseases like varicose veins and deep vein thrombosis,” Yi explained.
The debate between sitting and standing is nuanced, but one clear takeaway is that neither extreme is ideal. While prolonged sitting has long been associated with higher risks of heart disease and even early death, standing for extended periods may not provide the solution many had hoped for.
According to one meta-analysis, people who sit for more than eight hours a day without being physically active face similar health risks to those who smoke or are obese.
Experts emphasize that physical movement is key. A related study by the same research team earlier this year found that just six minutes of vigorous exercise or 30 minutes of moderate activity per day could lower the risk of heart disease in individuals who sit for more than 11 hours daily.
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Cardiologists like Dr. Contreras and Dr. Yi stress that activity, rather than just standing or sitting, is essential for maintaining cardiovascular health.
“People who just stand but don’t move don’t really have good cardiovascular health based on that,” Contreras said. “Aerobic activity is what matters.” Yi agrees, advising people to avoid being stationary for long stretches. “Continuing with movement at work or at home is much better for your health.”
Doctors recommend incorporating more movement into your day, regardless of whether you’re sitting or standing. Small changes—such as taking short walks, using the stairs, or pacing during phone calls—can make a big difference in heart health. “You want to be active during the day,” Contreras advised. “It’s OK to incorporate shorter activities. Just move.”