Is a Standing Desk The Cure for "Sitting Disease"? Pros, Cons & Best Practices

Recently I traveled down the rabbit hole of shopping for a standing desk. We’ve all heard the buzz about how standing desks are supposed to combat the effects of prolonged sitting, improve health, and boost energy. I was all in—ready to stand my way to wellness! But as I researched, I stumbled upon studies that raised questions about whether standing desks are as beneficial as they seem. Could it be that they’re not all they’re cracked up to be?

It turns out that simply standing for hours isn’t a magic solution to offset the risks of too much sitting. I learned that both sitting and standing have downsides. In fact, the latest research shows that standing desks might help, but only when used correctly—and that means adding movement into the mix.

The Hazards of Sitting Too Long

We all know that sitting for hours isn’t great. Here’s a reminder of what happens to our bodies when we sit for long stretches:

• Raises Cardiovascular Risks: Studies have linked prolonged sitting to an increased risk of heart disease, as a sedentary position reduces calorie burn and circulation.

• Disrupts Blood Sugar and Metabolism: Without movement, insulin sensitivity decreases, making it harder for the body to manage blood sugar, which can increase the risk of Type 2 diabetes and metabolic syndrome.

• Causes Joint Stiffness and Weak Muscles: Prolonged sitting tightens hip flexors, weakens glutes, and can lead to back pain, all of which can create postural, mobility, and balance issues as we age.

• Shortens Longevity: Research suggests that too much sitting can reduce life expectancy—even for those who exercise regularly.

Is Standing for Long Periods the Answer?

Standing more sounds like a healthy counterbalance to sitting, but it’s not a silver bullet. Standing all day creates its own set of health challenges.

• Causes Joint and Muscle Strain: Standing for long periods can put stress on the lower back, knees, and feet. Older adults may feel this more keenly because of age-related changes in joint and muscle health.

• Raises Cardiovascular Risk: Recent research emphasizes that standing all day without movement can contribute to cardiovascular issues. Standing still has similar drawbacks to sitting in terms of limited circulation.

• Contributes to Varicose Veins: Standing too much can aggravate or cause varicose veins, as it puts pressure on the circulatory system in the legs, leading to blood pooling and vein issues.

• Causes Fatigue: It’s exhausting to stand all day! Our muscles, especially in the lower back and legs, can tire quickly, and prolonged standing can lead to postural fatigue.

• Creates Balance Concerns: For those of us 50+, balance becomes increasingly important. Standing desks can lead to prolonged static standing, which doesn’t do much for balance training and can increase the risk of falls if balance is already a concern.

Standing vs. Sitting: What the Studies Say

Recent research suggests that while standing can be healthier than sitting for long periods, it isn’t without risks—especially when done for extended times. A study published in the International Journal of Epidemiology in October 2024 found that people who stood for long periods without moving had a higher risk of developing cardiovascular-related issues and orthostatic circulatory conditions like varicose veins and venous ulcers (open sores on the legs). Not only did researchers discover that standing was not associated with improved heart health, they found that it might lead to a higher risk of circulatory problems in some cases. The study highlights the importance of movement rather than static positions—whether seated or standing— for cardiovascular health.

Additionally, a study published in the British Journal of Sports Medicine noted that prolonged standing might contribute to musculoskeletal problems, including lower back and leg discomfort. This is relevant for older adults, as their joints and muscles tend to be less resilient, making it easier for standing-related aches and pains to arise. The study concludes that “intermittent standing combined with movement breaks” was optimal, as opposed to standing in place for extended periods.

A study in Occupational and Environmental Medicine reviewed the health impacts of standing desks specifically. It found that while using sit-stand desks did lead to a modest reduction in sedentary behavior, the benefits were most pronounced when people alternated positions frequently and incorporated short bouts of movement, such as brief walks or stretches. Participants who stood for extended periods without moving, on the other hand, experienced increased muscle fatigue and even swelling in the lower limbs—especially if they were older.

Standing Desks: Pros, Cons, and Alternatives

Standing desks have gained popularity as a way to counteract the effects of too much sitting, but are they the best option?

Pros of Standing Desks

• Encourages Movement: Adjustable standing desks make it easier to switch between sitting and standing, helping reduce extended sedentary time.

• Improves Posture (When Used Correctly): Standing forces us to engage core muscles and can improve posture—but only if we’re mindful of our stance.

• Potential Calorie Burn: Standing burns slightly more calories than sitting, which, while not significant in the short term, can add up over time. However, research has found the caloric difference to be minimal—only about 8 additional calories per hour.

Cons of Standing Desks

• Risk of Standing Too Long: Many people assume standing all day is preferable, but as noted, prolonged standing has its own health risks, especially for older adults.

• Potential for Poor Form: Without good posture habits, we may lean or slouch even while standing, putting strain on the back and neck.

• Foot Discomfort: Standing all day can cause foot fatigue and discomfort, especially without supportive footwear or an anti-fatigue mat.

• Age-related Fatigue: For adults over 50, standing for long periods can be particularly taxing on muscles and joints, which may already be more sensitive to stress. Back pain, leg fatigue, and joint stiffness were all common complaints noted in studies where participants stood for extended periods without moving.

Alternatives and Best Practices

Instead of thinking of standing desks as a one-size-fits-all solution, consider a flexible approach that combines standing, sitting, and movement.

• Choose a Sit-Stand Desk: If you’re set on a standing desk, go for an adjustable one. Alternate between sitting and standing every 30-45 minutes. This setup allows for both positions, so you can avoid the pitfalls of prolonged sitting and standing.

• Incorporate Active Sitting: Ergonomic chairs, balance stools, or exercise balls can help engage your core while sitting, promoting better posture and gentle movement.

• Set a Timer for Position Changes: Use a reminder every 30–45 minutes to either switch from sitting to standing or take a brief movement break.

• Add Movement Breaks: Incorporate short walking or stretching breaks every 30 minutes. Try simple exercises like calf raises, shoulder shrugs, or gentle lunges to keep muscles active and circulation flowing.

• Use an Anti-Fatigue Mat and Supportive Footwear: If you stand for a portion of the day, use an anti-fatigue mat and wear shoes with arch support to ease pressure on your joints.

• Be Mindful of Your Posture: Whether sitting or standing, remember to align your spine, engage your core, and avoid leaning or slouching.

• Use Movement as Your Main Tool: The studies reinforce that intermittent movement, rather than sitting or standing alone, is essential. Aim to include 2-3 minutes of movement for every 30 minutes of sitting or standing.

Standing Desk Takeaway: Movement Matters Most

Standing desks can be a valuable tool when combined with movement and used thoughtfully. The ideal solution to long hours sitting isn’t just switching from sitting to standing—it’s breaking up sedentary time with regular movement. A balanced approach, along with an adjustable desk setup, will help you get the benefits of both sitting and standing while minimizing the downsides.

Remember: the real magic lies in moving more and sitting (or standing still) less. For now, I think I’m going to pass on the standing desk and double my efforts to move more instead.