Spending more time standing helps increase energy expenditure and combats the effects of a sedentary lifestyle

A study conducted by researchers from the University of Granada (UGR) recommends spending more time standing to increase energy expenditure and combat the negative health effects of a sedentary lifestyle. The research has also quantified exactly how many extra calories we burn when we remain standing: 45 kilocalories more, per six-hour period, than when lying or sitting.

A study recommends spending more time standing. Photo: Ronnie George/Unsplash

One of the applications of the study could be the use of adjustable-height tables that enable people to work standing up—already a very common practice in the Nordic countries—and thus combat the negative effects of a sedentary working environment. These tables can be fully adjusted to suit the height of the user, depending on whether they want to sit or stand while working.

The scientists used a sample comprising 53 young adults, who were classified into two types, “savers” and “spenders” of energy, depending on the amount of energy expenditure they consumed when switching from sitting or lying to standing.

Savers consume very little energy in their activities and, therefore, the difference between sitting/lying or standing is practically nil for them. But energy spenders burn approximately 10% more energy when they switch from sitting or lying to standing.

So what makes a person spend more or less energy? This is a question that researchers are still trying to answer, as it is related, for example, to the issue of why some people lose weight so easily and others find it so difficult.

The factor that appears to have the greatest effect is muscle mass. People with more muscle mass expend more energy than people with less muscle mass.

In light of the results, the authors recommend spending more time standing in the office as a good strategy to use up more energy and thus avoid storing it as fat.

“It is really important to change your position,” comments Jonatan Ruiz, one of the authors of the study. “If a person were to get up, take 10 steps, and sit down again, it appears that the effects of a sedentary lifestyle would be greatly reduced.

Therefore, we must educate our school-age children and young people, as well as teachers, about the importance of avoiding spending long periods of time sitting down to considerably reduce the negative consequences of a sedentary lifestyle such as excess weight and obesity, or the risk of developing cardiovascular disease.” (University of Granada)

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