The TRUTH About STANDING DESKS
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- čas přidán 14. 05. 2024
- "Sitting is the new smoking!" they tell you. But are standing desks actually a better option? I read dozens of research articles and summarized the current state of the literature in this video.
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You can find the list of papers and my notes on Patreon.
My standing desk setup: • Doctor’s Productivity ...
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Time Stamps
00:48 The Evidence Against Sitting
02:04 The Evidence FOR Standing
04:56 So Where Does It Leave Us?
06:55 Actionable Steps
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Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#standingdesk #researchexplained #healthyhabits
We made a new updated video on standing vs sitting vs bicycle vs treadmill desks on my other channel! Check it out here: czcams.com/video/Kf00aEDmDf4/video.html
Generic use of "Standing" on the study you referenced.
(Office work vs Other professions was compared... Of course, the output will be vastly different. It's a different Environment therefore different study)
Glad you made a new/revised/updated version
the standing position causes the blood to stagnate in the lower part of the body causing problems with the blood capillaries, the danger of heart disease and the onset of hemorrhoids, even the bonds and joints are damaged.
What about sitting on balance ball alternating standing?
@@jamesedwards1588 🤔
Sources?
Conclusion: Don't sit down and don't stand up. Swimming desks for everyone.
How about lying desk?
Compound weight lifting movement desks. You ever sent a dead lift email before? The health benefits are amazing.
Sleeping desk are best
I swear by freefall desks.
Yeah, ideally
This is why I purchased a desk that automatically walks away after 20 minutes.
Stop using your kids as desks!
Based on the information in the video, this should actually work quite well. Maybe, with improved robotics, someone might build this, 10 or 20 years from now.
lol
You mean the dog
Hahahaha 🤣
My mom's a pharmacist and works standing all day, and she has massive blood circulation issues. The best thing is to alternate! Not standing too much, not sitting too much.
Same, also a lot of problems with her spine with herniated disks and major pain. Movement is the GOAT
Motorized standing desk and alternate every 60-90min sitting/standing provides best health benefits.
Personal note: I change position when I change tasks and tend to block together creative + deep thinking tasks while sitting, and planning + communicating (emails, phone calls) while standing.
Works like magic 😀
Totally agree! For me standing is a shot of energy, so when I am feeling tired I put my headphones with my favorite music.
Also works for meetings where I have to motivate others
This is teh Way
How can i bookmark this comment.
Power overwhelming
Motorised? Why? There's no need. There are chairs that have adjustable height. It's the same technology. 2 pistons for the desk and you're fine.
"If you're more healthy, you're less likely to die."
You don't say.
Likelyness of death remains at "no living's immortal"
Big Bob or wealthy
Or immortal
Or a cockroach
What about the army?
If you're more healthy you're not less likely to die, you are just less likely to have diseases and'll probably live longer. That sentence is poorly written
If you are alive, you increase your likelihood of dying.
If I sit, I can work 5 hours comfortably. If I stand, I can work 5 hours comfortably. If I alternate when my body tells me to: I can work 10 hours comfortably.
5 hours 🤣 ... try 65 hours in a chair per week .
I agree and I think that their struggle actually gives them an advantage in terms of life expectancy as well as sleep quality. People in menial jobs last longer as opposed to someone who lives an immobile lifestyle. Curious to hear thoughts on this!
...If I quit my job i won't have to work at all :-D
I work over 40hrs a week while standing, dancing to salsa, doing calves raises, and simply staying active!
@ hey dumbass he never said a week if he works 10 hours a day he works 70 hours a week so stop complaining about you're job and appreciate that you have one bitch
Step 3 is key. I now ride my bike up the stairs to my home office and I've never felt more alive.
Hahahah!
🤣🤣🤣👍
Riding a bike up and down stairs is very hard and requires a lot of coordination. It's indeed a very healthy exercise!
It's the adrenaline rush of feeling you might die if you're not careful, that reminds you to appreciate being alive
Does being in a state of being old longer makes life better. I’m a very sporty very active person and I’m afraid when I’ll be more and more stiff and less sporty for decades.
I don't think many people are considering standing permanently at their desk. The idea behind desk raisers is to, every 20-40 minutes of sitting, do 2-15 minutes of standing. Also, no one stands perfectly still. This video makes it sound like you have to choose between 2 extremes.
Some people talk about standing for 5 hours. They sound mental to me, even shifting weight beetwen legs 1 hour is a lot for me.
Many employers are this way. They demand either extreme and act like you hit someone if you go sit down, even if your still working.
Sit for awhile....stand for awhile...move around for awhile...repeat.
I do this and I haven't died yet.
This. I have an electronic desk and I can change the height to stand or sit whenever I feel like it. It's expensive but the "best" solution in my opninion.
@@r1pfake521 a cheaper option would be a stool that puts you at the same height as when you're standing. Bonus points if the seat is rigid, rarher than padded, as you'll be more likely to get out of it more frequently.
Also if you do have to sit for prolong period of time, I suggest leaning forward. It had helped me with my lower back pain (I accidentally fell on my tailbone from doing pullups once)
Stop internet shopping that solve problem right away.
Where are the bed desks?
🤣🤣Say goodbye to productivity.
You can do productive tasks on a bed, like writing. I write this comment on a bed, as well as watching all my CZcams videos.
Lying on the bed surfing the web is actually better than sitting in front of a PC. I do that for hours a day and have no issues with my back or spine. I had issues however, when I still used a chair and desk with my PC, my explanation is that you're distributing the weight equally when lying down instead of forcing gravity on your ass alone and having your spine in an unnatural position. Also if you want to lose weight: Eat less, especially sugar, standing won't help you at all, I have a standing desk at work for 7 years now, no sitting for 8-10 hours a day at work. -And I gained 40 pounds since I started that work there. I lost 50 pounds the last 7 months however and am in better shape than 7 years ago by cutting sugar from my diet and eating at most twice a day, not really counting calories but when I do I recognize that I don't eat like a pig anymore.
they exist, but the problem is the blood runs out of your arms. the best position is in a recliner, with standing desk / wheels that rolls over it
VR's getting there
Actionable advice:
7:00 1. Stay hydrated
7:30 2. Adjust your system to facilitate physical activity
8:06 3. Experiment for yourself
I supplement #1 by also staying caffeinated.
Oh I like to experiment on myself alright
I've been using a treadmill desk for months now. It takes a few weeks to get used to but once you do you don't even notice you're walking while working anymore. I absolutely love it! I've lost 15 pounds without even trying and I'm in the best shape I've been in in years.
What does a treadmill desk look like???
@@MariaGloriaAdan standing desk + walking pad / mini treadmill. Imagine a treadmill with no handle, just the walking part. It's usually shorter in length, closer to a square shape.
Wait this is big brain.
Can't tell if this satire or not but that sounds amazing
how can you focus while moving constantly?
Drinking more water helps me go to the bathroom more often. Thereby, making me get up and away from my desk. Small steps lead to bigger leaps.
zheahra Lol that makes sense but me being an idiot would just hold it in till I’m done with what I’m doing
@@pengusketch You shouldn't hold it in.. it will cause problems later on
@@pengusketch if you drink enough, you won't be able do hold it in for long though
That's stupid
Just set a reminder every 20 minutes
Anything: *exists*
'oh no thats unhealthy for you'
@Jake L well... They're not wrong
Well, of course. There is no such thing as 'healthy'. With a 'healthy' lifestyle you just try to avoid negative input that may worsen the constitution of your body. Well, up until the age of 25 your body actually improves, builds up an immune system, muscles and develops cognitive functions. But as soon as you continue aging and step over that 25-year-mark your body constantly naturaly deteriorate and all you can do is trying to slow down the process. Have a great day.
Just a short analogy: There is no 'cold'. There is just an abscence of 'warmth'. Think about it.
@Jake L Leads to death. Buy our death-free new product.
100% of the people who lived, died. Who would've thought?
No, but seriously, every coin has two sides, every sword has two edges, etc. The are upsides and downsides to everything, our task is to choose what's best for us, what sacrifices are we willing to give to have a better life. Some people benefit from a sedentary lifestyle, while the rest don't.
@@oldskoolgamer2012 Not every sword has two edges. Most types of sword don't actually.
I'm on my 3rd year of working from home and sitting for hours had become an issue for me. I gained weight, my hips started to hurt really bad and though I was productive with my work, afterward I just felt lazy from sitting all day. I decided to get resistance bands and whenever I had a moment I'd just get up, work out for about 15 minutes and sit back down. I did whatever I could to just move around, even if it were for just 15-20 minutes every so often. ... It worked! I felt better, healthier, stronger and it wasn't because of working out for hours at a gym. It was a constant balance of working and moving throughout the day that helped me get back in shape. Doesn't have to be a full workout session. Just a little every other hour will do wonders.
I think that alternation is key, and so are active breaks to move around and leave the desk. A a student, I would recommend to alternate every hour between sitting and standing. Nice video!
I go on all fours
"On the Internet, no one knows your'e a dog."
Exactly. What few people mention is that backs were never designed for standing. Backs were designed so that the lower half was supported by the back legs and the upper half was supported by the front legs. When we stood upright be we doubled the pressure on the lower back.
Bet you do!! ;)
Going back to your roots, I can respect that.
I got a stand-up desk about a month ago. It's helped SO MUCH. My legs were aching from sitting so much. I'm working up to 4 hours a day - 4 up / 4 down! BUT, not four hours straight. I stand for 30-45 min at a time.
I have got butt pain for sitting too long now i think i will have to buy stand up desk soon
3 months and my butt still hurt when i sit... my life have become too difficult now 😔😔 painful days
@@disha4613 same here with lower back pain 🥺 from 3-4 days
@@disha4613 (just noticed it is an old thread - I hope you have already solved it) try changing your chair. I have a great chair that can be fine-tuned to my height and proportions BUT it is so old it literally becomes a pain in the ass if I sit on it while I work/study/play. The pain went away when I switched to a simple wooden chair, that is not so soft. It also lacks armrests and adjustments, but it helped me till I bought a new comfortable adjustable chair (which still is not perfect for my 195 cm, but will do).
You will find many office chair reviews suggesting that there are issues with office and executive chairs that are less than $500, so while sitting all the time is bad, it shouldn't be extremely painful.
Gaming chairs are famously "not ergonomic", but i used my cushy ~$300 one for remote work as a call center rep for months without issue after hating how much my ~$100 "executive" chair made my butt hurt after just 3 months of the same extended use.
After nearly 2 years of use of that gaming chair with its head cushion adjusted parallel to my neck so my head rests on its top and its back cushion positioned to provide some lumbar support, it's still working great for me.
It might not be the best chair for the job, but it works for me.
At the very least, it's working for much longer than my previous chair, so you really do get what you pay for.
Congrats, that is a really well made video. Not inducing us to superficial conclusions and giving us practical advice for our lives!
This video is very well done! I have used both standing desks and sitting desks for months at a time, and I have found that vigorous overall activity makes a much greater difference in my energy level, attitude, and well-being than what desk I use. So I make sure to do frequent and vigorous yard work, bike riding, and walking/hiking to offset my relatively sedentary desk time.
In other words, the most healthy option is to not have a desk.
🎯
@julio1c1saga r/wooosh
Switch job, be a lumberjack or something. That will be you healthy in no time.
The most healthy option is to not have to work.
Why aren't there laptop-bikes already?
65+% of studies published in scientific journals are never replicated. Small sample sizes, p-hacking, agenda’d hypotheses, and dodgy funding all contribute to this. “A new study says” is the most over-respected statement in modern times.
Yes, but it's probably better than people declaring things because they feel like it must be right. You know, what I do on CZcams every day.
Did you get this information from a new study?
@@NickRoman The answer is meta-studies.
Each study can contribute, but is not necessarily meaningful on its own.
Seemingly spectacular results are more likely to be published. Attempts to reproduce them less so, especially when they fail to. So: A paper on a single study can be food for thought, and a good starting point for further study, but unless you (or others) can confirm the findings, it is meaningless.
@@NickRoman Not really. Traditional media - tv, magazines, journals, etc, including scientific ones; are all one way, and only allow those in power/influence to have a voice. CZcams is 2 way - you have like and dislike buttons, and you can make replies; and most pertinently it allows anyone to have a voice. That comes with the downside that any idiot has a voice, but the plus side is that we are no longer sheep to sources of information we have little control over. At least with youtube you can make your mind up who are the idiots and who is talking sense. Which vidoes to believe and which ones are don't seem right. Prior to youtube our only options were several different tv channels or newspapers, all of which talked complete b******s most of the time.
With traditional newspapers and tv, they are just big business publishing the most dramatic stories they can find; with one sole intention: to make money. With no interest in the matter in hand, or sometimes a dangeroulsy biased political view.
With youtube, individuals who have a genuine passion for a subject can publish detailed articles about things they understand in great depth and have a passion for.
With tv, you never got information directly from the experts, from those in the know. Any interviews with experts were pressured by the tv/newspaper companies to say certain things, and then what they said was edited to twist their meanings, and you often got a very short and summarised version which can easily be misleading and misinterpreted. Whereas now you can get information directly from people who do that job or have had a particular experience or are well versed in a specific subject without the pressure, twisting, and distortion from the media.
I'm not saying it's perfect, but it's a thousand times better than the old days of relying on the twisted drama and lies from the huge media moguls.
Science once said the earth was flat and that the atom can't be split. Use common sense
This is my view on the topic as someone who suffers from ciatic pain.
Quick intro: I am 21 years old, in great shape, I do martial arts, exercise and have good stretching capabilities. However, from working and studying seated, I ended up hurting my lower back.
As the video says, changing positions is the key to success. I found out that for me, the best is to alternate positions, hang from a pull up bar from time to time, sit on a deep squat position and walk.
Also, strengthening the lower back and core is incredibly important, as well as stretching. However, do not do these excessively because you can end up injuring yourself, just like it happens with exercise. Take these exercises of strengthening and stretching as a daily activity and you will see great progress.
Can't wait for the treadmill desk.
Already exist
@@jonyclintonxD Linus Trovald use to use it
😂
@@nix99problems and linus sebastian?
My university has a few of them already
This is what works for me. I am a software engineer so I use computer a lot on a daily basis.
Every 20 minutes I'm sitted, I stand up to get some stretching. Then, I stare at some point, anything, that is at least 5 meters away, so I can give my eyes a rest. This has helped me to avoid eyestrain related headaches. This little break takes just 2 minutes, then I sit down and continue my work for the next 20 minutes.
Also, every 2 hours, I stand up and walk around for at least 15 minutes. I don't care where, just to get some fresh air and get a walk.
I use a multitimer application for this, and it has worked like a charm. No need for an standing desk, at all. Also, you need to know how to properly sit and avoid slouching, that your chair is ergonomic and in good condition, etc.
@orwor nah pomodoro has 25 mins and 5 mins break but as a student pomodoro will work best for me .......i would not take a bottle drink water every 25 mins and do some streaching (im here after back and shoulder pain :(( )
If all informative videos had this much research on then we would be in another planet by now. Seriously, thanks for the hard work you put on this.
This is such a solid review of the lit and wicked helpful action items. Thanks for your work on this!
My company switched to height-adjustable desks earlier this year. While I can say that my posture has improved and my back no longer aches as often, I have noticed a decrease in my productivity. Being huddled up near my monitors while sitting allows me to get lost in my work and tackle large projects quickly, whereas I often get distracted or can’t think as deeply when I’m standing. Does anyone else experience this?
Same here I am less productive and less focused on my studies while on a standing dest
Same
I mean its height adjustable so you can sit or stand either way. Unless your company tells you when to sit and when to stand
I thought it was just me. About the only thing I can do standing is answer email. For the stuff that requires attention to detail or deep thought, I need to sit down.
i feel a literal strain on my brain when using a standing desk.
Hasn't it always been, remaining in any one position (standing or sitting) for extended periods of time is damaging? Which probably makes standing slightly better as you're more likely to shift position more frequently. I assume the best thing to do is move regularly and frequently.
Yes, but also notice how sitting puts pressure on major arteries and veins
Standing for long periods also puts a lot of pressure on your knees/feet though. I developed some chronic foot muscle inflammation after working as a cashier and standing in one spot for 4 hours straight between breaks.
@@KyokujiFGC Weird no one has mentioned this. Standing still for extended timeperiods will wreak your knees. The problem isnt sitting. It's not moving for extended amounts of time.
@@wazzap500 not just your knees. Your lower back as well.
I had to stand for a couple hours a few years ago, when my lower back was already bad, but not as bad as it is now, it was a one-time occasion for work purposes. At the end I had to start squatting in the arrivals hall of the airport I was meeting someone at because I literally couldn't stand.
There's a reason why "motion is lotion" at least for our joints haha
This was a really great video. Clear and concise and it had a lot of data and research to back it up
It`s good to make a decision based in information/researchs we have at the moment. Thanks for the well done vídeo.
Surprised that there's no mention of the increased risk of varicose veins & osteoarthritis with prolonged standing
Is that true
@@fateeblue4270
Yes, also blood clots in the feet and legs.
At about 6:05, he mentions a study that "Prolonged standing resulted in measurable increases in arterial stiffness." Is that related to Varicose Veins?
Roll around on the floor now and then to fix it ;)
Abdo Abosaif they're trying to hide the truth, that's why!
My way is the best. Have a sitting desk, spin in your chair often and stand up and walk around when you get the chance.
Spinning is the best part! 😆
gettin up and yelling out your window at leaf blowers, delivery guys, and stupid kids, also works. It's very energizing.
@@missunique65 Oh GOSSSHHHH!!! 2- funny LOL 😆😂
Pomodoro technique is the best of all worlds, implement that and you're good to go, use the breaks to move around
Me too. I go for a walk so many times that I believe no one can tell for certain in which department I work in, I don't know how I still receive a pay check, must be a Milton moment. Standing desks is trading back pain for legs, knees and feet pain and I need those for walking between departments.
Tweak in the age of COVID and working from home: A longish training video is a perfect time to be riding an exercise bike while watching. Keep it gentle - it keeps you more awake/alert, it's movement, and it feels kinda good. I don't recommend it for meetings though - I think that'd look weird. I also retain more than just taking notes.
Wow! Insightful, informative, and well-throughout. Thanks 🙏
Loved this video, thank you! I alternate sitting and standing every hour and when I stand up I make sure to move around
I'm so, so impressed by your video. I am finishing my PhD (*qualitative), but your quantitative data (simply put) was excellent--showing how strong or weak the research was. Your review was fairly comprehensive and mentioning confounders was important. You only alluded briefly to treadmill desks. I'm guessing there little to no research on that. Great job
I’ve been using a standing desk for about 7 years. The lessons I’ve learned:
Neither position is great for a long time; consequently, you need to shift every hour or so. Sometimes, if my feet are sore, I’ll only stand for 20 mins, and then sit back down for a half hour to an hour.
Good footwear is a non-negotiable.
I keep an actual hourglass on my desk that I will flip sometimes, to remind me to switch positions.
Standing, for certain tasks, can be EXCELLENT and result in more productivity.
I have to sway my body, dance, or hold different poses when standing, so I don’t become stiff.
Standing desks are a god-send if you have back and arm pain. The naturally erect position can help A LOT, not to mention the fact that you can dial in the perfect height to get your arms at the perfect angle to type.
Having a good chair is important too. I actually alternate between two chairs when I’m sitting: one is a regular chair with a back for when I’m tired, but another is a balance ball that’s on a wheel base. This is my primary chair and I love the thing dearly. It engages my core and keeps me upright, and my motions fluid when I am sitting. It is not the same as being slumped in a chair.
Last lesson: the expensive motorized desks are ABSOLUTELY worth the $$ if you can afford it. I started out with a hand-cranked model, and I was much less inclined to switch positions because of the effort it took. 5 years ago I switched to a fancy L desk that cost over $1,000. It was WORTH EVERY PENNY. It is SO easy to switch positions, so I’m much more likely to do it. It’s also great having a whole desk/table top that goes up and down, rather than just a small table-top unit. I had one of those for 2 years and it was very restricting because I had no space except for my keyboard and mouse.
--
NB: you can over do it with the standing. A friend of mine got her first standing desk this year, and loved it so much she NEVER sat down for weeks. Then she developed plantar fasciitis 😵💫.
All things in moderation.
For over 6 years now I have been using a non adjustable standing desk. If I really need to sit while working I could pull up a stool. At first I did that, and it was always tempted to use the stool... It was a distraction. So I got rid of the stool altogether and couldn't be happier. With no choice but to stand you stop thinking about it after a couple days. Every hour or two I may take a break on the couch for a few mins. Plus sit for lunch. I take breaks for my head and mind, not necessarily from being tired from standing. I find this has been great for me so far. I find when I stand I rarely stand perfectly still... I do sway, stretch, fidget my legs as I work at the desk. My standing muscles are jacked!!
When I was in grade 9, I went for a parent-teacher meeting with my mom and I was shaking my leg as I commonly do. My mom told me to stop and my teacher told her that it's actually great that I do that, that encouraging movement, no matter how small is healthy. I took that to heart and will never forget that. I have ADHD so I tend to move around constantly while I'm sitting, and I am happy that I do! Now to get myself to be consistent with actual exercise, that would be great.
I have adhd and always wondered why it's "rude" to shake legs while sitting down. I fidget so much while standing people think I want to go piss. mind feels more at ease moving, as humans are supposed to
@@0zone247 Yes it really is so hard to concentrate when you're forcing yourself to be still. I guess it's distracting for other people but not moving requires so much effort
@@0zone247 It is not rude, it is just other people want to control you, because they feel distracted, low morale people. That is bad parenting if your parent tells you to stop moving, he should ask, why you are moving, and try to understand you.
The Goldilocks Zone direction you took with this issue also had me thinking about occupations where you have to be standing for hours on end. Specifically entry-level jobs like retail/fast food/factory/line-work/etc. since it's often STRONGLY discouraged by employers and even customers to take breaks and sit down every so often. Especially in regard to jobs that require you to be in one place for most/all of your shift - like cashiers. And I hear stories of folks who have worked for years in these positions, later have marked orthopedic problems with knees/feet/etc. due to not moving enough = locking up.
Regular movement sounds to be the most reasonable and healthy approach.
Over here in Germany most cashiers are free to stand or sit at their own leisure.
My experience was that moving around made no difference to the harm caused by standing for long periods.
I LOVED THE VIDEO IN THE "SITTING" INFORMATION. THANK YOU
hey, this explained every well. keep up the good work
I love people who accentuate the difference between causation and correlation, because most youtube channels completely disregard it out of convenience.
That' a sub from me!
God bless you, sir, for doing such a researched video. As a grad student in sociology research, nothing makes me happier than "they did not include control variables"
Right!
I am a fit and trim person. When I compare standing and sitting for the same duration (eg. 2 hours) I definitely have less stiffness / soreness and no back pain from standing. I have converted my home office to a flexible configuration that is biased towards standing, but allows me to sit as well when I feel like it. So much better now. I’ll take your tips on board, but I can’t see myself willingly going back to a sitting-only arrangement.
Love the video and look forward to watching the follow-up. This has been sitting in my queue for a while and I'm glad I finally got to it.
I had a thought while watching the video:
"Ride a bike to work or the store... get run over.
Take public transportation... never get to work or to the store because it doesn't go there or go past my neighborhoood much less my house."
I learned in an urban planning course that this is the experience of most US Citizens because of the way we have planned our cities... no... not the major cities, I'm talking about the suburbs outside of the top 25 largest metropolitan statistical areas. We have unwittingly designed designed most towns and cities to work against having a healthy lifestyle. There is also a strong correlation between people who are obese or who have unhealthy lifestyles, and the designed-to-live-an-unhealthy-lifestyle towns/cities. This drives up healthcare demand and healthcare costs. And it drives up healthcare demand and costs in the least wealthy parts of the country. The conclusion I came to was that we have quite literally created what is called a self-perpetuating dooming cycle.
Me personally, I'm working to change that. There is a societal factor here that needs to be addressed. I hope this will help others see it clearly. For me, I had this "sense" that there was something there, some invisible hand I was fighting against, but I didn't have a way to see it in order to define it. It wasn't a conspiracy. It wasn't any one person or company or anything. It was a chain of decisions and technological inventions with unintentional consequences that couldn't be seen.
The best is getting an electric standing desk so you can switch between sitting and standing regularly. That has the best effect both physically and mentally. Plus, when you're standing it's much easier to stretch and move around.
I greatly appreciate that the approach to the topic is more in line with the spirit of the scientific method, rather than giving a quick and easy answers as many other videos tend to give. Sometimes the right attitude and mindset is more important than clear cut answers - especially in science.
A maybe or dunno might be annoying, but it's better than a clear cut yes/no answer that might be wrong.
And I appreciate that rather than offering just a shrug at the end, you offer options that do help with improving health.
* subscribes *
💜💛💚💗 science 💗💚💛💜
Interesting research! Thank you for your hard work! 🌷
I needed this video so hard. Thank you!
I have waited for this video since I saw you studying for Step 3 while standing. Thank you ❤️
Holy crap. I actually found an objective, data and research based answer to this question. I am just getting over a flare up of back pain and I have the opportunity of using an adjustable height desk but I know from my wife (who has to stand all day in her job) that standing desks are not the panacea that the office furniture industry would have you believe. Subbed.
Really good vid. Informative and lovd the patreon benefit
WoW, this video is really grate on the scientific method point: searching for studies and concluding: "hey we don’t have enough data by we need to make a decision". I loved it
Thanks! At first my standing desk absolutely changed my life for the better. I had much less low back pain, more energy, and a better mood at work. I also started standing most of the time at home as well as work. Unfortunately after a year I started to get a lot of pain at the back of my knees. I am hyper mobile and also a yoga teacher so I am stretching a lot. I realized when I stand my legs are hyperextended, and I seemed to have pulled the muscles around the back of my knees. This has been slow to heal. I really miss my standing desk and wished I had of mixed sitting/standing more all year before this problem became severe. I hope to go back to a standing desk but will definitely take more sitting breaks in the future.
I'm not convinced that we evolved to stand for long periods. Traditional cultures don't stand all day - they are usually walking or squatting or lying down.
My intuition is that the most practical answer for most is to move every 20-30 minutes. This fits in well with the Pomodoro approach to productivity, where you work in targeted bursts with breaks every half hour. It also fits well with Pavel's Greasing the Groove approach to training, where you do regular bursts of a selection of exercises throughout the day to about 50% of your max reps. I set up basic equipment like kettlebells, resistance bands and a pullup bar by my desk, and every 30 minutes I'll do a set of one or two movements, or take a quick walk, or do a stretch or two.
My gut feel is that this regime would be at least as good as a standing desk. Treadmill desks may offer something more, but are expensive and take up a lot of space - they simply won't be viable for most, including myself.
I'd be surprised if the episodic movement regime outlined above was significantly less effective than using a fancy desk, and it's certainly more practical for most. In the absence of any strong evidence for a standing desk, I don't plan to change.
Where I work they've hooked up our treadmills to generators. If we don't produce enough electricity during the week, it comes out of our paychecks. And if we spill more than three ounces of our nitroglycerine per week, we're docked for that, too. Sometimes we have to juggle more than three jars of the stuff at a time, so it can get pretty hairy. But the pay is good.....
@Guybrush Threepwood A recently retired friend has just had surgery for very unsightly varicose veins. One of the most common causes is standing for long periods. He spent his whole life in standing up jobs where he didn't move much. As humans, we need to change our position regularly. I'm pretty confident that standing stationary for too long is just as unnatural and destructive as sitting for too long. With either, we need to move every 20 - 30 minutes.
@Guybrush Threepwood Agreed. You often see it claimed that even small amounts of sitting will destroy the benefits of your exercise, and that you can't out-train sitting. There's something wrong with that line of argument. I used to be a decent athlete and trained with a guy who won European Gold and Olympic Silver in track and field. When he wasn't training he was resting and would sit for long periods. But the stopwatch gave pretty compelling proof that all that sitting didn't destroy his training gains...
@Cosmonauteable No-one said that 25 minute work periods are carved in stone. If you're doing a high focus task and have good concentration, there's nothing wrong with working in 40 minute bursts - though I'd argue that most people will lose concentration long before that. Anything longer than 40 minutes is too long - you'll simply end up with a wandering mind. And you won't be doing high-focus work all the time - even as, say, a programmer you're often doing admin, routine work etc. The principle is to work in targeted bursts and then move. For the actual timings, you can use some flexibility and common sense.
Absolutely right! It is the diet!!
Great video. Exactly what I was looking for!
I'm gonna buy a standing desk and this video didn't change my mind.
Why would you torture yourself with standing desk?
@@tukituki4350 Hardly torture
@@tukituki4350 try losing weight
He never said not to, or that it is a bad idea. He just recommends to find ways to keep you body moving from time to time
Treadmill desks are superior to just standing desks
This was actually a good video; concise, clear, and informative.
My main reason for going for standing desks is for better back health / posture. It does help a lot with my back and neck issues. It does allow me to pace around and move easier, but yeah i would agree that a standing desk alone is not enough to replace getting actual exercise.
Nice quality research. Nice answers. Keep on!
Less confused. I´ll keep sit and doing my exercises all day long. Thank you!
Thank you for making this video. I'm 77 years old and have gone from being an active equestrian to a sitting blogger in the past few years. I sit way too many hours every day. I've added silver sneakers (old guys) gym workouts, but three a week isn't enough. I was about to buy a standup desk, however your video has convinced me that isn't necessary. I am planning on a routine of three minutes of exercise following twenty minutes of sitting at my computer desk. You just saved me $250.00.
Damn! Finally an unbiased channel and very helpful! Good job!
If I were to move or take any kind of pause following the 20 min rule I would barely get anything done. Deep focus is hard to achieve these days with all the bs out there, so if you can stay focused for at least an hour just be happy with that imo and disregard the 20 min rule. Just make sure you exercise regularly and you'll be fine on the long run.
Great vid - new sub. I'm going with my gut on this one. I work a desk job and sitting for hours every day has flattened my butt, jacked up my hip flexors, and jacked up my left shoulder with typing-related strain. When I went to a standing setup to experiment with the benefits, it fixed my hip flexors, helped get my butt in shape as I could do little bouts of leg lifts, and I felt 'on my game' more on business calls mentally - oh, and my posture improved and alleviated the shoulder/neck strain from typing. Going to keep the standing setup and just sit on occasion to rest my legs as needed.
I always considered the idea of the standing desk mostly as a way to improve posture and lower-back health. It may sound strange, but it's important that people actually learn how to stand properly. In our sedentary society, we have forgotten how. Many people who have been sitting at desks for years on end tend to have very weak abdominals and anterior pelvic tilt as a result. Studies have looked at tribespeople in the Amazon and noted how they stand, they effectively screw their feet into the ground slightly, tightening the buttocks, and switching on the abdominals. This levels the pelvis and locks down the lumbar spine. Having a bad back is almost unheard of, and similarly for countries where it is common practice to carry heavy loads on the head. Perfect postural alignment is necessary for this, and the whole core is maintained balanced and strong. There are a number of youtube videos worth watching regarding posture, with simple tips on how to sit and stand properly to prevent issues.
Weak adominals and interior pelvic tilt is basically me right now, that and injuring my back at work didn't exactly help. I'm doing my best to try and walk/cyle at least 3 or 4 times a week.I wish I didn't have to deal with back pain, but it is what it is. On a positive a note me injury myself did peak my interest in healthcare/medicine.
@@AlphaDal-if9vv - Try some calisthenics, its the best all-round body balancing approach. The hollow-body position is fundamental to many calisthenics exercises, this will strengthen your core and fix your anterior pelvic tilt. Cycling is obviously an excellent exercise, but unfortunately, it keeps you in a similar bent-over position as does slumping in a chair. Swimming would likely be better for you. Check youtube for other anterior pelvic tilt fixes too. Good luck
previouslyachimp 😎
and add some lateral hip strength so you aren’t falling when you walk and this work could also improve your cycling form @alphadal
@@bethqmount1160 -Ooh yes, that's a good addition Elizabeth! I had weak gluteus medius that caused me problems when running. Some lateral hip exercises really helped. :)
@@previouslyachimp Sorry might be a bit of misinformation on my part (stupid me) I thought what I had was an interior pelvic tilt. All I know is when my back pain gets real bad I lean to one side and I can't stand straight. Thanks for the info though. Haha.
Txs, about what I expected. We actually don't know "for sure" about much of anything as it pertains to an individual. So as the doc says, experiment and try different things. For me, I'll keep using my standing desk, riding my bike and walking my dog. Keep active!
This nicely reframed the issue.
It's not about sitting or standing, it's about staying mobile and not being stuck in one position ALL DAY LONG.
✌️&❤️
Wonderful advice. Your video helps people well. I will have to follow this in the office as well. I am doing 16000 min steps every day.
Definitely more clear. As a software engineer, I am the holy definition of a sedentary lifestyle and I myself use the "Pomodoro Technique" for the frequent reminders to get up and walk around the house. IMO, it's the perfect balance of walking 🚶 & sitting on my chair, that works the best for me or anybody worried about the back pain and other issues. Thanks a lot, Doc. ✌️
First time seeing your videos. I love how you don't go for easy answers, actually read the papers. Too often poorly executed experiments or inconclusive papers are used to argument by authority.
[edit: subscribed.]
07:20 - my trick for this is to have an empty glass on my desk. By having it on my desk, it is a reminder for me to drink, and when I want to drink it makes me walk to the tap, giving a ~20 second walking break regularly.
Thanks for the Video it helped clear up some misinformation. I am going to hold off on purchasing a standing desk for now.
Glad it was helpful!
These studies are too simplistic. The number of variables between a stock trader and a construction worker are countless. On the job stress levels, stress that doesn't stop after work, likelihood of eating an expensive unhealthy restaurant lunch vs a brown bagged simple healthy lunch, odds of working a straight 40 hour week vs 50+ hour week, getting hours of real exercise doing your work vs not, etc, etc.
My guess is the factors above are far more important than simply standing vs sitting.
Yes he does address these factors in the video which is exactly why he mentioned these studies as not being helpful or simply useless. The alternatives he gave out are more realistic and can tailored more to each person's circumstances.
l Ep
@Keep Rocking! Damn Persian habits.
@Keep Rocking! Lol that was one hilarious auto-correct!
Exactly! We need human studies that control for much more variables. Time to finally start breeding lab humans.
This video was so helpful, thank you!!
tl;dr: Drink so much, you have to piss regulary. Solid advice!
That’s actually good advice. You stay hydrated and you stand up frequently! “Your bathroom breaks are eating into work time!” Fine, stop the smokers from going out, and I’ll stop hydrating myself.
To much peeing can cause a kidney failure.
I listened to an interview with a guy who crossed the Antarctic on foot. He couldn't sleep more than 3 hours at a time without risking to freeze to death. So he drank a lot of water before going to sleep. That would wake him up at regular intervals.
I work in IT, so I would LOVE a standing desk whenever I'm on those really long conference calls. They are among those situations where you can't really leave your desk so easily so standing desks would at least give me the option to pace up and down...
My favorite of the actionable tips is that motivation won’t last but a system will last. So many people wait for motivation, stay responsible for a week, and then fall off the wagon and wonder why. Systems control for the influence of fluctuating motivation!
Motivation is dependent on the person. I started going to the gym 14 months ago, every week i've been between 4-6 times a week. Prior to that, i've never been in the gym before. Yet how many people start going to the gym in January and how many quit within 6 months. My motivation is different to theirs.
I work from home, and have dogs. They demand that I let them in and out occasionally, and I now go for a run with them at least once during my work time.
There's a system for you. One that squeeks and barks at you to remind you to move.
Excellent video and well rounded.
this was super helpful to watch considering i'm building my next setup around a convertible standing desk (video making and game streaming) i really dont want to fall into the trap of beginning to slouch in a gaming chair but also don't want to constantly stand either.
Mean while at school you sit for like 7 hours a day
the problem is doing so for 45 mins straight instead of like 15-20.
in uni the classes are 90 mins without breaks, I was thinking about standing up now and then but then it would have been too weird so I didn't x/
Honestly, after graduating, I really miss those 45-90 minute classes, in between which you walk varying distances carrying weighted storage bags across fields and through stairwells.
As opposed to a desk job, where you get to leave sooner if you don't move from your chair all day. A day, I might add, which is longer than the average school day, and has fewer opportunities for socialization. School was way more ADHD and I loved it.
70ME3E I’m going back to uni at the end of this month for a postgrad. I think I’ll be standing at the back for some lectures. I’ve been standing in work too long to go back to sitting for hours.
yeah you don't really sit that long tho i would walk in between classes and at lunch so i got way more walking in at school than i do at home.
That hydration tip is very elegant.
Thank you, Med School, for the real deal....Movement is key!
I agree with your points. I am one that likes to constantly move and standing at my new desk gives me more of that ability. I do feel that it's healthier for me fidget with my legs and posture than only standing perfectly straight and still for a long while.
When I waited tables I was on my feet way more than with my standing desk. I didn't feel any pain in my feet or legs or anything. The key is to stay moving. Great video.
When I worked in a super market warehouse as a teen i was always moving, carrying stuff or moving pallets,, my feet always hurt like hell. I think it depends on the person how easily the feet begin to hurt. Maybe your big clown feet dissipate the weight more equally than my little feet
@@witoldschwenke9492 lol yeah maybe. Sucks to suck
Solution: Reduce the work week to 5 hours per day, 4 days per week. The evidence that we are only productive for that amount of time is overwhelming. The M-F/9-5 work week is merely a cultural norm and has no relation to how we actually get things done. It is not only killing us, it isn't making us any more productive (busy is not productive). With that extra time we will be able to improve our lives, be more active and relaxed. And for you about to scream about money; just increase the salary per hour. This can be done, 2 generations ago, a M-Sat/8-7 work week was the norm; but through workers' uniting and fighting for life over work, the work week was reduced to what we have today...it is time to continue that fight.
Lol. I work 70h weeks average. I have big plans to fulfill.
Socialism gtfo
I'm self employed and I have a lot of plans for my activitie.
I just can't imagine working only 5h a day. I can't find time to do everything I want to do working 10h to 14h a day. Working 5h a day I would still be on the beginning and no where near what I've already achieved
@Nick Smith if you are unhappy, change your profession, I can't imagine only working 8hr, I am productive 12-14h and I want to work these hours, what right do you have on turning down how much I can work you bunch of lazy assholes...
In 4-5h work society we'd have double the workers, high paying jobs working how many hours it needs, and any arguments you have against 5h work can be stretched against 8h or 12h or anything that doesn't include also the 6h minimum to sleep
@@AntonioRockGP you are working non stop for 14h a day? Do you think this is in any way a health way of living?
I doubt that you have 10h of work non stop every day
And I doubt that you'd have high paying jobs for anyone who worked 10+h for you like yours probably is
I love my standing desk - I always stand for conference/video calls, I find I am a lot more energetic and alert when stood up.
Additionally I have a chair and a stool and vary the positions depending on what I am doing.
I think desk bikes are the way to go rather than treadmill desks.
Standing desk is for my spine a lifesaver. But not by standing but by allowing me to change position during the work. I can sit on my big a** but also I can lift the desk and stand. It's outstanding and does the job for me but the best days are ones that I can, do after my IT work, work physically (in my locksmith workshop - my hobby) Then my spine smiles. Unfortunately, I do not have many opportunities to exercise and I have to choose between hobbies and exercises - the happy fact is that my hobby requires a lot of movement and lifting so it's for me a kind of exercise. Your film is putting much light on this. Thank you.
I had no idea what Standard glycemic variation meant before this video xD Thanks for sharing the knowledge !
Thank you for making such amazing (and necessary) videos. We appreciate all of the research you put in 😁🙏
0:17 that introduction was on lock with beat 🔥🔥🔥🔥🔥🤌🏾😪😪😪😪🔥🔥🔥🔥🔥
Super helpful video! Since the video was uploaded 4 years ago, could you please make an updated video if the new research shows different conclusions recently?
6:21 Quick conclusion for those in need ^^
I've used an electric standing desk and I think they're great - it's an investment but it makes the day much better - stand for a while, lower the desk and sit for a while. And, you can get a stool and sit with your weight mostly on your feet - which is like sitting on an exercise ball, very good for your posture. It's always going to be about moving, but if you can sit with your back straight it actually makes a huge difference to the impact of your time sitting.
Congrats for this video. Thanks a lot!
Excellent video, well done. No talking points, just data.
It's best to alternate between sitting and standing throughout the day.
MEDIAHOUND i have my body vertical 24/7
Exactly. That's why I have transformer desk which can switch between sitting and standing modes several time throughout the day
@@ewqiupg same!
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