There is no real prevention for standing, but there are ways to mitigate time spent standing in the workplace. Experts suggest to move around and change positions throughout the day. It is best not to sit in one position for more than 20 minutes, or to stand in one position for more than 8 minutes.
If that seems like too much, consider this — most experts agree that the majority of people should be able to stand for at least two hours during an 8-hour workday.
Effects of Standing
Prolonged standing is defined as over 8 hours of standing per day without a lot of movement and walking around. Jobs that require standing all day are commonly associated with lower back pain, issues with leg muscles and tendons, and chronic venous insufficiency.
16:16:16 hrs:Martin Bukovsek (Germany) 1993
Notes: A claim of 22 hrs by Hatoino Delirio (Portugal) in 1997 was not officially confirmed. Akshinthala Seshu Babu stood motionless in Mahatma Gandhi's posture with a stick for 25:01 hrs in 2001 and for 35 hours in 2002. The record in 2003 was achieved without a stick.
Risks begin to manifest for those who stand more than four hours per day. What constitutes “too much” standing can also change based on the circumstances. For instance, it is recommended that pregnant women avoid standing for prolonged periods of time.
Experts have found that you should try to stand for at least 2 hours per day, but up to 4 hours per day could be optimal. This might seem like a lot, but there are lots of ways you can fit standing into your day.
People who stand 4 to 5 hours a day have higher risk of heart disease, research shows. People who stand for long periods at work may have another reason to join their seated colleagues in moving more.
I hope I keep this habit up, but moving forward, I won't be so strict about getting to three hours every day. "It's not great to stand the entire day either," physical therapist Karena Wu said. "Standing too long creates too much general joint compression. You need to have breaks and sit to give the body a break."
It is almost impossible for the human body to stand still. We make constant, tiny and almost invisible body movements, also called micro movements, according to research from the University of Oslo.
According to the CCOHS report, prolonged standing effectively reduces the blood supply to the muscles resulting in the acceleration of the onset of fatigue and causes pain in the muscles of the legs, back and neck, as well as pooling of blood in the legs and feet which leads to varicose veins.
They found that standing can alter the distribution of blood in your extremities, causing blood to pool and reducing your circulating blood volume in your body. They concluded that standing for extended periods has a direct association with 'atherosclerotic progression,' or the development of heart disease.
Prolonged standing leads to impeded blood flow and stasis in the veins in the lower limbs, which can cause varicose veins.
The simple effort it takes to rise and stand is beneficial, too. “It doesn't necessarily make you stronger, but it helps keep what you have,” Jaime said. “To build muscle, you want to increase your load, like with a weight or providing some resistance.
It can be due to reduced blood flow, tight muscles and ligaments, fluid pooled in the body's lower extremities, or pins and needles sensations in the feet. When your loved one gets older, they no longer have enough strength for standing and walking. Due to this, seniors tend to sit more often than usual.
Circulatory issues. Another problem with prolonged standing is circulatory issues, which could result in cardiovascular issues, and an increased risk of DVT. Just be aware, that this only becomes an issue if you were to spend the majority of your day standing.
Prolonged and frequent standing, without some relief by walking, causes blood to pool in the legs and feet. This pooling may progress over time to chronic and painful varicose veins and inflammation. Excessive standing also causes the joints in the spine, hips, knees, and feet to become temporarily immobilized.
Under normal circumstances, the veins are able to direct the blood from the feet and legs, upwards into other body parts during circulation. However, prolonged standing can weaken them and render them susceptible to the pull of gravity.
Most health experts don't recommend working more than 8 hours per day, especially on your feet.
To obtain the proper balance, Alan Hedge, Professor of Ergonomics at Cornell University, has recommended a working pattern in which every half hour individuals sit for 20 minutes, stand for 8 minutes, and move around for at least 2 minutes.
Experts say with a little common sense, proper alignment and muscle toning, you can train your body to cope with being on your feet all day—without pain. It's not uncommon to feel pain, strain and muscle weakness when you're on your feet all day.
Multiple studies have shown people typically burn more calories standing than sitting. One study showed that adults who weigh 143 pounds burn 0.15 more calories a minute when standing versus sitting. If you stand for six hours per day instead of sitting, you burn around 54 additional calories.
The researchers found that standing burned 0.15 calories (kcals) per minute more than sitting. By substituting standing for sitting for six hours a day, a 143.3-pound adult would expend an extra 54 calories (kcals) in six hours.
There are a few good reasons why we should consider standing more often, among them lower blood sugar levels, lower risk of heart disease and less stress and fatigue than those who sit for eight hours or more each day. “Standing has a significantly larger impact on our longevity than sitting.