Sitting or Standing, You’re at Risk

Sitters

People who sit for more than four hours per day lead a sedentary lifestyle.1 This includes adults who exercise regularly after work. Even just one hour of sustained sitting causes blood to pool in your legs.2

Standers

Risks begin to manifest for those who stand more than four hours per day. What constitutes “too much” standing can also change based on your circumstances. For instance, it is recommended that pregnant women spend no more than two consecutive hours standing.3

Whom Does This Impact?

The Short Answer Is: You

Individuals who hold full-time jobs spend the majority of their waking lives at work. This means that your activity level at work can have a dramatic impact on your health, regardless of your exercise routine outside of work.

Does your day look like one of the samples below?

HANNAH:

  • 1 hour standing: Morning prep
  • 15 minutes moving: Commute
  • 30 minutes sitting: Commute
  • 15 minutes moving: Commute
  • 8 hours sitting: Work
  • 15 minutes moving: Commute
  • 30 minutes sitting: Commute
  • 15 minutes moving: Commute
  • 1.5 hours standing: Cooking & housework
  • 2.5 hours sitting: Dinner, TV, & work

Total:

  • Sitting 11.5 Hours
  • Standing 2.5 Hours
  • Moving: 1 Hour

LIAM:

  • 1 hour standing: Morning prep
  • 45 minutes sitting: Commute
  • 9 hours sitting: Work
  • 45 minutes sitting: Commute
  • 1.5 hours moving: Gym
  • 1 hour standing: Cooking & housework
  • 1 hours sitting: Dinner, TV, & work

Total:

  • Sitting 11.5 Hours
  • Standing: 2 Hours
  • Moving: 1.5 Hours

DANIELA:

  • 1 hour standing: Morning prep
  • 30 minutes sitting: Commute
  • 4 hours standing: Work
  • 30 minutes sitting: Lunch break
  • 1.5 hours moving: Work
  • 1 hour standing: Work
  • 15 minutes sitting: Break
  • 4 hours standing: Work
  • 30 minutes sitting: Commute
  • 45 minutes standing: Cooking & housework
  • 1 hour sitting: Dinner & TV

Total:

  • Sitting: 2.75 Hours
  • Standing: 10.75 Hours
  • Moving: 1.5 hours

JORDAN:

  • 1.5 hours moving: Gym
  • 1 hour standing: Morning prep
  • 45 minutes sitting: Commute
  • 2 hours moving: Work
  • 4.5 hours standing: Work
  • 1 hours moving: Work
  • 45 minutes sitting: Commute
  • 1 hour moving: Errands
  • 1 hour standing: Cooking & housework
  • 1.5 hours sitting: Dinner & TV

Total:

  • Sitting: 3 Hours
  • Standing: 6.5 Hours
  • Moving 5.5 Hours

Hannah leads a sedentary life, but it may surprise you that Liam does too, despite his dedication to daily gym time. Conversely, both Daniela and Jordan are standing more than is good for their bodies, even though Daniela has more breaks and Jordan spends more of his workday moving.

Is Your Job Affecting Your Health?

Common upright occupations in the U.S. include:4

  • Nurses: 2.7 million jobs
  • Teachers (K-12): 2.5 million jobs
  • Wait staff: 2.3 million jobs
  • Hairdressers and barbers: 633,000 jobs

Common sedentary occupations include:5

  • Drivers: 2.5 million jobs
  • Administrative assistants: 3.9 million jobs
  • Writers and editors: 300,000 jobs
  • Computer software and IT professionals: 1 million jobs

What Are the Consequences?

Potential Ailments

A sedentary lifestyle contributes to:

  • Neck stiffness
  • Heart disease
  • Lower back pain
  • Obesity
  • Restless legs

Too much time on your feet contributes to:

  • Neck and shoulder stiffness
  • Lower back pain
  • Pain and aching in the legs and feet
  • Pronation of the feet (flat feet)
  • Heel spurs and plantar fascitis

Long-term Health Risks

Sitting

  • 40 percent: The increase in risk of death for adults who sit for 11 hours per day for three years or more.8
  • 18 percent: The increase in risk of dying from diabetes, heart disease, or obesity for adults who sit for six hours a day.9
  • 54 percent: The increase in risk of dying from a heart attack for people who sit for most of the day.10
  • 50 percent: The increase in the risk of death from any cause for people who have more than fours hours of screen time per day.11
  • Health risks:
    • Disrupted metabolic function such as higher blood plasma triglycerides (which is similar to cholesterol).
    • Decreased levels of high-density lipoprotein cholesterol (or “good” cholesterol).
    • Decreased insulin sensitivity (which makes it more difficult to metabolize glucose, and is closely associated with Type 2 Diabetes).12

Standing

  • 880,000: The approximate number of back injuries each year. These account for 1 in 4 non-fatal occupational injuries.13
  • 83 percent: The amount of industrial workers in the United States who experience foot or lower leg pain and discomfort associated with prolonged standing.14
  • 39 percent: The increase in the risk of chronic venous insufficiency for people who spend more than half of their working hours standing. This is a condition where veins fail to pump enough blood back to the heart.15
  • Health risks:
    • Increased stroke risk
    • Degeneration of the joints and spine
    • Increased risk for preterm birth.16

How to Treat Your Body Better

It is recommended for adults to be physically active for a minimum of 30 minutes per day, while children should be physically active for 60 minutes per day.17

However, researchers are beginning to suspect that the recommendations are not enough to counteract the effects of a sedentary lifestyle.18

To help combat the many health issues that come from too much sitting or standing, try the following tips to keep your body healthy.

Please note that Nursing@Georgetown provides the following list for informational purposes only. Nursing@Georgetown does not endorse any vendors, websites, or products contained on this list. Individuals should consult their health care professionals before following any of the information provided in this infographic.

For sitters:

  • Check your posture, flex your feet, and take a walk during your lunch break.
  • Ask your employer about a convertible desk. This alternative desk option lets you alternate between sitting and standing throughout the day.
  • Put your smartphone to work. Download fitness apps to keep track of your activity.

For standers:

  • Consult your physician and begin to stretch with a purpose.
  • Treat your feet right. Invest in supportive shoes to match your activity level and try an anti-fatigue mat to support your body.
  • Consider saddle chairs — a seat option that is a hybrid of sitting and standing.

Sources

1http://www.ohsrep.org.au/hazards/fatigue,-impairment-and-shift-work/sedentary-work 
2http://www.washingtonpost.com/news/to-your-health/wp/2014/09/08/take-a-seat-you-may-be-able-to-reverse-the-damage-to-your-health/ 
3http://www.hazards.org/standing/ 
4http://www.bls.gov/ooh/ 
5http://www.bls.gov/ooh/ 
6http://www.webmd.com/heart-disease/news/20130221/too-much-sitting-linked-to-chronic-health-problems
7http://www.ohsrep.org.au/hazards/fatigue,-impairment-and-shift-work/working-standing-up
8http://healthland.time.com/2012/03/28/standing-up-on-the-job-one-way-to-improve-your-health/ 
9http://healthland.time.com/2011/04/13/the-dangers-of-sitting-at-work%E2%80%94and-standing/ 
10http://healthland.time.com/2011/04/13/the-dangers-of-sitting-at-work%E2%80%94and-standing/ 
11http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sitting/faq-20058005 
12http://healthland.time.com/2012/03/28/standing-up-on-the-job-one-way-to-improve-your-health/ 
13http://www.spineuniverse.com/wellness/ergonomics/back-care-standing-work 
14http://www.arpapress.com/Volumes/Vol8Issue1/IJRRAS_8_1_03.pdf 
15http://onlinelibrary.wiley.com/doi/10.1002/%28SICI%291097-0274%28199912%2936:6%3C653::AID-AJIM8%3E3.0.CO;2-P/abstract 
16http://www.arpapress.com/Volumes/Vol8Issue1/IJRRAS_8_1_03.pdf 
17http://www.fitness.gov/be-active/physical-activity-guidelines-for-americans/ 
18http://pressroom.cancer.org/index.php?s=43&item=257