It might be the simplest way to lose weight that ever existed: according to a new study at the University of Chester in the U.K. you can burn more than 40 calories per hour just by standing.
Devised and led by Dr. John Buckley, the study was inspired by recent research which suggests that spending long periods of time sitting can have a negative effect on health, irrespective of whether people exercise regularly.
Researchers evaluated changes in energy expenditure and metabolism among 10 "deskbound" office workers. Data was collected with continuous blood glucose monitors, heart rate monitors, movement monitors, and a respiratory analysis system with the major aim to explain why cardiovascular health risk is linked to sedentary work and lifestyle, independent of exercise.
The data showed that blood glucose levels fell back to normal levels after a meal far more quickly on the days when the volunteers stood than when they sat. There was also evidence, from the heart rate monitors that they were wearing, that by standing they were burning more calories.
Researchers evaluated changes in energy expenditure and metabolism among 10 "deskbound" office workers. Data was collected with continuous blood glucose monitors, heart rate monitors, movement monitors, and a respiratory analysis system with the major aim to explain why cardiovascular health risk is linked to sedentary work and lifestyle, independent of exercise.
The data showed that blood glucose levels fell back to normal levels after a meal far more quickly on the days when the volunteers stood than when they sat. There was also evidence, from the heart rate monitors that they were wearing, that by standing they were burning more calories.
"The hours we spend every day at work, locked to our desks, can increase the risk of developing diabetes by 112%; the risk of heart attack by 147%; and death from cardiovascular events by 90% – alarming statistics," said Dr. Buckley, Reader of Applied Exercise Science in Health and Lead Lecturer for the University's MSc in Cardiovascular Rehabilitation. "The negative effects of sitting down, however, can be countered by the simple act of standing up. Standing rather than sitting will elevate the heartbeat six to 10 beats a minute. A faster heartbeat increases oxygen consumption, which in turn increases the number of calories we burn. Over the course of a year, doing nothing but standing instead of sitting could burn up to 30,000 extra calories and eight pounds of human fat."
"Our study showed that when the participants were standing, their hearts rates were quite a lot higher – on average about 10 beats per minute higher and that makes a difference of about 0.7 of a calorie per minute. If you want to put that into activity levels then that would be the equivalent of running about 10 marathons a year – just by standing three or four hours in your day at work."
Dr Buckley thinks that although going out and doing exercise offers many proven benefits, our bodies also need the constant, almost imperceptible increase in muscle activity that standing provides. Simple movement helps us to keep our all-important blood sugar under control.
Most of us are guilty of excess sitting. We sit at work, in the car and at home, moving only to shift from one seat to another. After all, in today’s society, it’s expected to spend a lot of time sitting, with 9-to-5 desk jobs, televisions, cars, and computers.
The University of Chester study confirms the findings of previuos researches: sitting down not only is clearly bad for us but some studies also suggest that those who sit all day live around two years less than those who are more active.
Remember that just exercising doesn’t let you off the hook. Moreover, if you're on a weight loss diet, according to one study, sitting for large amounts of the day was associated with significantly higher risk of obesity—and that’s independent of exercise. The study emphasizes that watching television was the most dangerous activity measured.
We can't all stand up at work but the researchers believe that even small adjustments, like standing while talking on the phone, going over to talk to a colleague rather than sending an email, or simply taking the stairs, will help. Need some more tips?
- Stand up while watching your favorite fall show
- Give up your seat on the bus or train
- Browse your iPad while standing up
- Grab a high-top table at a restaurant
- Eat breakfast standing at the kitchen counter
- Chop produce at home (while standing) instead of buying pre-cut veggies
- Stand up to do mundane chores
Sources: http://www.bbc.co.uk/news/, http://www.womenshealthmag.com/fitness/
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