If sitting is considered the new smoking, then is the solution standing? Sedentary jobs and lifestyles have made us more likely to spend time in front of a screen. Sitting is often linked to an increased risk of obesity, high blood pressure, elevated cholesterol levels, cardiovascular disease and even cancer. But can standing help burn calories and manage these health issues? We spoke to Safia Livingston, MS RD, Minimal Access Smart Surgery Hospital, MASSH, New Delhi, who explained how standing can help burn more calories and ways to achieve it.
Sleeping and sitting burns fewer calories than standing or moving. "You activate your muscle mass when you stand on your feet, which helps you burn more calories. Additionally, you tend to move your body more when you stand. Hence, even the stretches and foot taps help in burning calories," said Livingston.
According to a 2019 study, standing burns between 70 and 95 calories per hour. On the other hand, sitting burns 65-85 calories only. Even though this may seem inconsequential, it adds up.
Two hours is about the maximum a person can stand and work before their body is in discomfort and the mind loses its ability to optimally function at peak performance, as stated in a 2019 study. Thus, taking breaks is critical to being productive and not injuring the body.
Several factors, including age, gender, height, and weight, determine how many calories you burn. Being a young and tall male predisposes a person to naturally burn more calories. Also, ageing will result in reduced muscle mass, thus slowing your metabolism.
Also Read: Walking vs Cycling: Which Is Better For You To Lose Weight? Find Out Here
5 Things you can do to burn even more calories while standing:
Build Muscle
Weight training, also known as resistance training, helps build muscle, which increases the number of calories burned while at rest. "This occurs because muscle tissue burns more calories than fat. Muscle mass is a key factor influencing the Basal Metabolic Rate (BMR), which refers to the number of calories burned while performing essential life-sustaining functions, such as cell production, blood circulation, breathing, and digestion," said Livingston.
Focus on Posture
You have a higher oxygen consumption and carbon dioxide production when you stand upright and straight, with your shoulders pulled back and your stomach pulled in while engaging your core. This leads to an increased number of calories burned per minute due to the engagement of postural muscles.
Also Read: Shaking Your Legs for Obesity: Doctor Explains How Leg Fidgeting Burns Calories and Boosts Energy
Add Walking
You should try walking around while you are on the phone or consider a walking meeting to increase the calories you burn. Adding movement to your standing will also add to the calories burned.
Sip Cold Water
It is important to stay hydrated as drinking water causes a temporary boost in metabolism. "The effect increases if you choose to consume cold water as your body uses energy to warm up the water to the body’s temperature. Drinking 500 ml of cold water can increase calories burned by 24-30% for 90 minutes. Therefore, keep sipping cold water throughout the day," added Livingston.
Chew Gum
Chewing sugar-free gum can promote a feeling of fullness and reduce your urge to snack while working. Non-nutritional chewing can be considered a nonexercised activity, where its exothermic effect results in an anticipated 5kg weight loss if a person chewed gum every waking hour for a year. Though it is not recommended to always be chewing gum, it does have the potential to increase metabolism.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]