Does Standing for Hours Affect Your Heart? Surprising New Findings?

We all know that sitting too long isn’t great for our health. But what about standing? Many people believe that standing more helps the heart and body stay in shape. However, recent research shows that standing for long periods may not be as helpful as we think. In fact, it could even harm our circulatory health.

The Link Between Standing and Heart Health

Many studies over the years have focused on the risks of sitting too long. Prolonged sitting has been linked to heart disease, diabetes, and even early death.?

But what about standing? A study by researchers at the University of Sydney followed 83,000 adults to see if standing was truly better than sitting.

The findings might surprise you.?

• The study found no significant link between more standing and better heart health.
• People who stood for long periods didn’t have a lower risk of cardiovascular disease (like heart attacks or strokes) than those who sat most of the day.?

But even more surprising was the discovery that standing could lead to other health issues. Standing for hours may increase the risk of circulatory problems such as varicose veins and blood clots.

What Happens When You Stand Too Long?

Standing too long can lead to a specific set of problems called ORTHOSTATIC CIRCULATORY DISEASES. This term refers to health issues that arise from blood pooling in the legs. When you stand still, especially for long periods, your muscles are not active enough to push blood back up to your heart. This can lead to issues like varicose veins, swollen legs, and even a risk of deep vein thrombosis (DVT).

A closer look at the study results revealed that after standing for about two hours, the risk of orthostatic circulatory diseases started to increase. For every extra 30 minutes spent standing beyond this limit, the risk jumped by 11%.

Sitting Versus Standing: Which Is Better?

So, if sitting for hours is bad and standing can lead to health problems, what should we do??

The answer lies in balancing both. Studies indicate that alternating between sitting, standing, and moving throughout the day offers the best health benefits.?

Dr. Matthew Ahmadi, a researcher involved in the University of Sydney study, noted that while standing is slightly better than sitting, it doesn’t do enough to improve heart health alone. Physical activity, even light movements, is key.

Sitting and Health Risks: Sitting for more than 10 hours daily can increase the risk of heart disease by around 15% per hour. Prolonged sitting is also linked to obesity, high blood pressure, and unhealthy cholesterol levels.

Standing and Circulatory Health Risks: As noted, standing for extended periods can lead to issues like varicose veins and blood pooling in the legs. The increase in risk for circulatory issues kicks in after two hours of standing, growing by 11% with each additional 30 minutes.

• Sitting (10+ hours): Increased heart disease and cholesterol levels.?

Recommended: Break up sitting with movement

• Standing (2+ hours): Increased risk of circulatory diseases

Recommended: Alternate with sitting and walking

• Light movement: Lowers heart and circulatory risks

Recommended: Incorporate throughout the day

Practical Tips to Protect Your Heart and Circulatory System

So, what’s the takeaway? We need balance. Here are some simple ways to keep your heart and blood flow healthy, whether you’re sitting, standing, or moving.

1. Mix Up Your Posture

• Avoid standing or sitting for hours at a time. Alternate between the two when possible.
• For every 30 minutes of sitting, try to stand or walk for five minutes.

2. Add Movement to Your Day

• Simple activities like stretching, walking around the office, or even using the stairs can make a difference.
• Set reminders on your phone to encourage regular movement breaks.

3. Wear Supportive Shoes

• If you stand a lot, wear comfortable shoes with good arch support.
• Supportive footwear reduces the risk of leg and foot strain, which can contribute to circulatory issues.

4. Elevate Your Legs During Breaks

• If you have to stand for long hours, try elevating your legs during breaks. This helps blood flow back to the heart.
• If possible, use a small footstool to shift weight between legs.

5. Incorporate Light Exercises

• Even light exercise, such as walking for five minutes every hour, has been shown to improve blood circulation.
• Consider exercises that engage the legs, such as ankle rotations or calf raises.

The Takeaway

Finding the right balance between sitting, standing, and moving is essential for heart health and overall wellness. Prolonged sitting raises the risk of heart disease, but standing too long also has its issues.?

To protect your health, avoid extended periods in any one position. Mix in movement throughout your day, whether it’s walking, stretching, or simply shifting your weight when standing.

By following these tips, you can help prevent both cardiovascular and circulatory problems, keeping your heart and body in good shape.