Does Standing Count As An Exercise?

Standing for a long time does burn calories, but to count it as exercise, it needs more than just staying in one place.

There are many workers who commute daily for work. They travel by metro, standing all the time. Some workers are in jobs where there is no time to sit. Or you may have to stand for a long time at a rock concert. Cooking and preparing meals for a party also require standing for a long time.

Does that mean that they are burning calories, and therefore standing is also an exercise?
Let’s find out in this post.

POST CONTENTS
Burning calories and weight loss
Standing and walking during break
5 standing-in-the-queue exercises

Disclaimer: All contents in this post are for general health information only. Please consult a specialist physician or a coach before trying any new exercise, diet or health advice. There are no affiliate links attached to this post.

BURNING CALORIES AND WEIGHT LOSS

Burning calories and weight loss are related, but they are not similar.

“Your body also burns calories by performing basic functions like breathing and eating.”

You need to assess the causes of weight gain. Some common factors for weight gain include genes, hormones, diet, a hectic lifestyle, a lack of physical activity, stress, and a restless sleep cycle.

“You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.
Some people seem to lose weight more quickly and more easily than others. But everyone loses weight by burning more calories than are eaten. The bottom line is calories count. To lose weight, you need to eat fewer calories or burn more calories through physical activity. Or you can do both.”

It is essential to note that you burn more calories while standing compared to sitting.

From crawling as a child on all fours to standing on two feet, this is an evolutionary process that our bodies have accommodated over the centuries. However, while standing, we also tend to shift weight from one leg to another. Your spine and core muscles, especially the lower back, help us stand straight. But if you are standing for a very long time, these are the same muscles that suffer the most.

When you are standing, your muscles are actively engaged. However, if you do not add movement, you will fail to lose weight. People who have weight loss goals should maintain 80% of a healthy diet and 20% of physical activity. A healthy diet helps you digest food properly and provides essential nutrients to keep you strong and energetic.

You may also like to read: Sit-To-Stand Exercise For Lazy People

STANDING AND WALKING DURING BREAK

Everything, when done in moderation, always works in favor of your body. Taking a break from work and keeping your eyes away from the blue screen of your mobile device or laptop is a good idea. Add to that standing or walking for 15 minutes whenever you are feeling stressed.

Standing can reduce the risk of diabetes, heart attack, stroke, cancer, and help maintain better posture and toned muscles.

“Researchers in one 2017 study observed 20 adult participants as they completed 2 hours of lab-based standing computer work.
They found that by the 2-hour mark, the participants experienced a weakened mental state, increased swelling in the lower limbs, and overall body discomfort.
It’s worth noting that the participants’ creative problem-solving ability improved while standing.”

Here are some ways you can add more movement to your daily life.
At work:
Have a standing meeting or presentation.
Walk while you talk on the phone.
If possible, park your car a few miles away to include walking.
Go out to have lunch and walk for some time after having meals.
Use your work space to do chair yoga exercises.
At home:
Apart from doing housework, which is also a lot of exercise, take a walk in the garden or on your balcony. Listen to your favorite music while walking.
Set a timer to walk for at least 30 minutes after having meals.
If you are feeling tired from cooking, try Restorative Yoga before sleeping.
Try to reduce screen time.

Some helpful tips:
Having unhealthy processed foods and drinks is only a stress habit. Instead, eat high-protein snacks like almonds, walnuts, apples with peanut butter, Greek yogurt with mixed berries, hard-boiled eggs, roasted chickpeas, a homemade no-bake protein bar, chia pudding, banana pancakes, etc.

5 STANDING-IN-THE-QUEUE EXERCISES

Calf Raises
Standing with your feet together, rise up on the tips of your toes and then gently return to your starting position. Repeat at least 10 times.

Standing Side Leg Lift
Balance on your right leg, and without bending your knees, lift your left leg straight to the side. Come back to the standing position, repeat 10 times, and repeat on the other side.

Hamstring Stretches
Put one leg forward with your toes facing upward. Bend slightly, keeping your front knee straight. Come back to the starting position.

Quad Stretches
Bend your right knee towards your buttocks and hold your ankles with your right hand. Release the stretch after 5 seconds. Repeat five times, and then stretch the left leg.

Yoga Pose
Keeping your hands together in a prayer position closer to your chest, balance on the right leg. Bend and lift the left knee until your soles are touching the inner thigh. Take five deep breaths, come back to the starting position, and then repeat on the other side.

Conclusion

Standing is not an exercise because exercise consists of increased heart rate, strength training, and increasing intensity through movement. But it burns more calories than sitting for long hours. Standing desks may not be a solution because standing also puts more burden on the body. However, taking frequent breaks, having healthy snacking habits, staying hydrated, including low-impact exercises, and sleeping at a fixed time will keep you fit for a longer time.

References

Metabolism and weight loss: How you burn calories, By Mayo Clinic Staff.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

Why Standing is Great Exercise, by Jamin Brahmabhatt, MD, September 10, 2015.
https://www.orlandohealth.com/content-hub/why-standing-is-great-exercise

Do You Really Burn More Calories While Standing? Medically reviewed by Danielle Hildreth, RN, CPT, By Natalie Silver, Updated on April 13, 2023.
https://www.healthline.com/health/fitness-exercise/calories-burned-standing

9 Standing Exercises You Can Do at Work or While Waiting in Line, last reviewed on 23 Mar 2023.
https://www.healthhub.sg/live-healthy/1372/keep-fit-while-waiting-in-line