Standing instead of sitting during work or study can burn 30% more calories.
Standing Work, Less Obesity
Following the earlier article on dancing for weight loss, let’s continue with “Easy ways to burn calories.”
When looking for more efficient ways of working in a company, you aim for “the big fish.” Preferably, the biggest fish swimming around your boat. Where the most profit can be made with the least effort. This often starts with processes with the highest costs. When it comes to preventing or combating obesity, this means finding the easiest ways to have the greatest effect on your food intake or expenditure. With the goal of achieving a healthy balance and weight.
During research for another article, I came across a study from 2012 conducted at the University of Minneapolis[1]. The researchers outline the extent of obesity in the U.S. and highlight the link between sitting and obesity.
They refer, among other things, to previous research by the Mayo Clinic, which found that a test group of people with “mild obesity” sat on average 2 hours per day longer than a test group of “slim” people [2]. The difference between “mild obesity” and “slim” in this case was an average BMI of 33 versus an average BMI of 23.
It was calculated that if the participants with mild obesity exhibited the same behavior as the other group, they would burn an extra 350 kcal per day. However, this is easier said than done. The table represents the distribution of nonexercise activity thermogenesis (NEAT). The energy you expend during everyday movements, including work or other circumstances that cannot be changed overnight. We can’t all suddenly start moving 8 hours more per day instead of sitting.
Standing Work Instead of Sitting
The research from Minneapolis specifically looks at the effect of replacing sitting work with standing work. A more practical alternative for people with sedentary jobs. Sitting is a big fish when it comes to the time spent daily in many professions. But what does it yield if you start standing?
They had 20 students (10 men, 10 women) first sit at a traditional desk for 45 minutes and the next day stand at a standing desk for 45 minutes (type shown on the right). The goal, of course, was to measure energy expenditure. In defense of the photo on the right: it’s a desk intended for schools, probably in the Bible Belt of the U.S.
Below are the results. Eight hours of standing work would mean a difference of 160 kcal. Which is quite interesting because it’s almost the same effect as the alternative from the Mayo Clinic. They refer to workers in Minnesota burning 150 kcal while walking the 2.6 kilometers to work in 1920. But I don’t live in the Minnesota of 1920, and I assume you don’t either. I work from home, and before that, I worked about 25 km away from home.
Replacing sitting, an average of about 12 hours a day behind the laptop, with standing. That would be a better alternative for me if I were in an energy surplus. It would mean about 225 kcal if I were to calculate.
To put it in perspective:
Snickers: 303 kcal
References
- Reiff C, Marlatt K, Dengel DR. Difference in caloric expenditure in sitting
versus standing desks. J Phys Act Health. 2012 Sep;9(7):1009-11. PubMed PMID:
22971879. - Levine JA, Lanningham-Foster LM, McCrady SK, et al. Inter-individual variation in posture allocation: possible role in human obesity. Science. 2005;307:584–586.
