Stand up for good health
Ten years ago, we worried about getting in those 10,000 daily steps. Now, the focus has trended toward closing multiple daily activity goals for time spent moving, exercising and standing.
We’ve been conditioned by popular smartwatches to stand for at least a minute for 12 hours each day. While standing is undoubtedly important, how much is it a fitness gimmick versus a necessity for better health?
Don’t stand still
Many smart devices come with standardized standing goals, such as 12 hours a day. If you think you can stand in one place to meet your hourly goal though, keep on moving. Many devices calculate one “stand hour” as not only time you’ve been up, but also if you’ve been moving for at least 60 seconds during that hour.
JustStand.org says that the average person spends 7.7 hours sitting each day. Sitting is often spent in the car, eating, watching TV or working at a desk. JustStand.org refers to a “sedentary” or seated lifestyle as an unexpected risk to our health, known as “sitting disease.” Studies have found connections between sitting for extended periods and risks of sickness and injury. Sitting for 20 minutes in any fixed position can also slow our metabolism.
Instead of a daily hour goal, JustStand.org recommends going back and forth between sitting and standing every 30 minutes. Even if you get in enough activity otherwise you still may be sitting for too long.
It’s time to stand
JustStand.org’s sitting time calculator determines how much time you sit daily for activities like meals, time at a desk, commutes and playing video games. The tool calculates risks for sitting disease using four levels:
Low: sitting less than four hours per day.
Medium: sitting four to eight hours per day.
High: sitting eight to 11 hours per day.
Very high: sitting more than 11 hours per day.
If you’re not standing enough, here are suggestions to reach your goals:
Many smartwatches offer reminders to stand each hour. These notifications, although pesky, can be customized for your needs.
Take a brief walk around the office during a break.
Sit-stand desks help divide your time between sitting and standing to complete work.
Some people also add walking pads under their desks for increased movement and standing.
Taking the stairs increases your step count and prevents you from standing still on an elevator.
Pick up lunch inside your favorite restaurant instead of breezing through the drive-thru.
Walk your dog around the block. Fido will enjoy the exercise, and you’ll get one more stand hour.
Harvard Health suggests finding ways to incorporate small changes into a sedentary lifestyle, such as a quick walk after a meal. They also suggest including drinking more water. This helps your body in many ways, including increased walks to the bathroom.
Whatever your tactic, strive to achieve your daily goals for good health. Many smartwatches even offer activity competitions with friends, so keep standing and crush your goals.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
