What should I do if I can’t spare time to do exercise? Some office workers choose to stand-alone office work, hoping to reduce weight without delaying work. Is this really effective? According to the Medical NewsToday website report, scientists conducted a hot consumption test and found that standing can actually consume more energy.

This study was published in the PLOS ONE, introduced by Francisco J. Amaro-Gahete, Ph.D., a Ph.D. in biomedical medicine at the University of Granada, Spain. Modern society has been sitting for a long time, which is an important public health burden. According to the U.S. Centers for Disease Control and Prevention, about 25% of Americans sit for more than 8 hours a day. A sedentary lifestyle is related to epidemiology, type 2 diabetes, obesity and even cancer.

{A 45-year study concluded that among the risk factors of premature death, physical non-sports harm only occurs in smoke. Another study of middle-aged and above adults has also found that sitting for a long time can harm the brain, and even high-level physical activities do not seem to be good. There is also a review study that shows that short physical activities can reduce the health risks of a sedentary lifestyle.

Therefore, in order to reduce the long-term sitting of ordinary people, the simplest and most effective method is to reduce the time for lying and sitting. Standing requires more energy than sitting, helps to consume excess energy and prevents it from forming fat storage.

In this study, Gahete recruited 55 participants, whose average age was 21.7 years old and 69% were female. The researchers measured the heat consumption of their three different postures, namely, sitting, lying and standing. The researchers used the interminal heat method to measure energy consumption by oxygen consumption and carbon dioxide increase, which can be incredibly and accurately and sensitive.

Results As shown in the figure, the energy consumption of standing posture (right) is about 10% higher than that of lying and sitting posture (left and middle), and the heart rate is significantly faster when standing posture.

Interestingly, the participants can be divided into &ldquo: "Save &rdquo" and &ldquo: "Consumer &rdquo" according to the difference in energy consumption between sitting and standing positions. When consumers change from sitting posture to standing posture, their energy consumption will increase by more than 10%, but the energy consumption of the three postures of the storm is almost the same. This can also explain why some people have obvious weight loss effects, some people have been unable to reduce it, or maybe it is related to each person's muscle mass.

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Gahete concluded that this study proves the meaning of low-level sports and can be used to relieve the health damage caused by sedentary life. It is recommended that office workers who have been sitting for a long time should spend more time standing up and reduce the time to sit. Data show that replacing the 6-hour sitting position with a standing position can increase daily energy consumption by 45 kcal.

Therefore, in the office you can use some computer racks that let you work while standing, or use some other methods, the most important thing is to break the sedentary pattern. We stand up, walk for more than 10 steps before sitting down, and the adverse effects of sitting for a long time may be greatly reduced. A 2016 study of Modern Diabetes Research also supported this result: In the trial of adults with type 2 diabetes, 3 minutes of simple counteracting exercises (half squats, calf elevation, gluteus muscle contraction, knee flexion, etc.) were performed every 30 minutes later, and significant improvements in glucose, insulin and other post-meal results were shown in 8 hours.

This article is excerpted from Sohu Health