With extra folks embracing hybrid or work-from-home setups, the controversy between standing and sitting desks has solely intensified. Standing desks are sometimes praised for bettering posture and lowering again ache, however there could also be deeper advantages, significantly associated to blood sugar management and insulin operate.
The thought is that extended sitting can scale back the physique’s means to handle glucose effectively, rising the chance of insulin resistance over time. Even low-level exercise, like standing or mild motion, could assist muscle tissue 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 instead of extended sitting can profit insulin sensitivity and glucose metabolism, significantly in people in danger for kind 2 diabetes. Breaking apart sitting time with intervals of standing or mild motion helps scale back postprandial (after-meal) blood glucose spikes and improves general metabolic well being.”
Story continues under this advert
She provides that whereas standing alone is probably not as efficient as incorporating motion, alternating between sitting and standing all through the workday can result in modest enhancements in insulin resistance. Even small adjustments, resembling 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, resembling strolling or stretching.
How a lot standing or mild motion is required through the workday to see a measurable distinction in blood sugar regulation?
To attain measurable enhancements in blood sugar regulation, Malhotra notes, lowering 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 resembling strolling, stretching, or mild workout routines, can considerably decrease post-meal glucose ranges and enhance insulin sensitivity over a number of months.
“The secret is frequent posture adjustments and avoiding lengthy intervals of static standing or sitting. Gentle motion, even briefly intervals, is simpler than standing alone. For optimum outcomes, purpose for no less than 1–2 hours of standing and a number of other temporary exercise breaks through the workday,” mentions the knowledgeable.
Pointers or precautions for folks with insulin resistance or prediabetes who wish to change to a standing desk setup
For these with insulin resistance or prediabetes, gradual transition is essential. 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 under this advert
Incorporate mild motion, resembling stretching or temporary walks, to boost advantages. Seek the advice of a certified healthcare supplier earlier than making important adjustments, particularly when you have neuropathy, joint issues or cardiovascular circumstances.
DISCLAIMER: This text is predicated on info from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
