With extra individuals embracing hybrid or work-from-home setups, the controversy between standing and sitting desks has solely intensified. Standing desks are sometimes praised for enhancing posture and decreasing again ache, however there could also be deeper advantages, notably associated to blood sugar management and insulin operate.
The concept is that extended sitting can cut back the physique’s means to handle glucose effectively, growing the chance of insulin resistance over time. Even low-level exercise, like standing or mild motion, might assist muscle tissues use glucose extra successfully.
However how a lot of a distinction does it actually make?
Licensed diabetes educator Kanikka Malhotra tells indianexpress.com, “Utilizing a standing desk rather than extended sitting can profit insulin sensitivity and glucose metabolism, notably in people in danger for sort 2 diabetes. Breaking apart sitting time with durations of standing or mild motion helps cut back postprandial (after-meal) blood glucose spikes and improves general metabolic well being.”
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She provides that whereas standing alone will not be as efficient as incorporating motion, alternating between sitting and standing all through the workday can result in modest enhancements in insulin resistance. Even small modifications, comparable to standing for a portion of every hour, could make a measurable distinction over time. Nevertheless, probably the most important advantages are noticed when standing is mixed with mild exercise, comparable to strolling or stretching.
How a lot standing or mild motion is required throughout the workday to see a measurable distinction in blood sugar regulation?
To attain measurable enhancements in blood sugar regulation, Malhotra notes, decreasing sitting time by 60–90 minutes per workday with a standing desk or mild motion is helpful. Alternating between sitting and standing each 30–60 minutes, or incorporating temporary bouts of sunshine exercise comparable to strolling, stretching, or mild workouts, can considerably decrease post-meal glucose ranges and enhance insulin sensitivity over a number of months.
“The secret’s frequent posture modifications and avoiding lengthy durations of static standing or sitting. Mild motion, even briefly intervals, is simpler than standing alone. For optimum outcomes, goal for not less than 1–2 hours of standing and a number of other temporary exercise breaks throughout the workday,” mentions the skilled.
Pointers or precautions for individuals with insulin resistance or prediabetes who need to swap to a standing desk setup
For these with insulin resistance or prediabetes, gradual transition is vital. Malhotra says, “Begin by alternating sitting and standing each 30–60 minutes, aiming for a complete of 1–2 hours of standing per workday. Use anti-fatigue mats and put on supportive footwear to scale back pressure. Keep away from extended static standing to forestall discomfort or circulatory points.”Story continues beneath this advert
Incorporate mild motion, comparable to stretching or temporary walks, to reinforce advantages. Seek the advice of a professional healthcare supplier earlier than making important modifications, particularly you probably have neuropathy, joint issues or cardiovascular circumstances.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
