1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,360 --> 00:00:14,920 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:15,000 --> 00:00:18,240 Speaker 1: sitting is the new smoking. That's what we hear all 4 00:00:18,280 --> 00:00:24,400 Speaker 1: the time, right, And the statistics are ridiculously frightening. Uh, 5 00:00:24,440 --> 00:00:27,760 Speaker 1: depending on what you look at. The numbers are somewhere 6 00:00:27,800 --> 00:00:31,319 Speaker 1: around ten hours of sitting if you're someone at a 7 00:00:31,400 --> 00:00:35,000 Speaker 1: desk job, and about two hours or so at home 8 00:00:35,680 --> 00:00:38,680 Speaker 1: in front of the TV on the couch, in front 9 00:00:38,680 --> 00:00:43,520 Speaker 1: of the computer while you're eating. That is scary. And 10 00:00:44,200 --> 00:00:47,199 Speaker 1: the research shows that sitting, we're not meant to sit. 11 00:00:47,720 --> 00:00:52,440 Speaker 1: So many different things happened to our bodies negatively when 12 00:00:52,479 --> 00:00:55,120 Speaker 1: we are motionless, we are meant to move. I talked 13 00:00:55,120 --> 00:00:58,080 Speaker 1: about that in so many podcasts. We are not meant 14 00:00:58,120 --> 00:01:00,520 Speaker 1: to set. That is not how we have al So 15 00:01:00,880 --> 00:01:04,479 Speaker 1: we need to do everything we can to take sitting 16 00:01:04,480 --> 00:01:07,360 Speaker 1: out of our day. And one thing people do and 17 00:01:07,400 --> 00:01:09,920 Speaker 1: guess what I am doing it as we speak. That 18 00:01:10,080 --> 00:01:13,480 Speaker 1: is how I have been recording the podcast in my studio. 19 00:01:13,600 --> 00:01:17,200 Speaker 1: Now I'm at a standing desk, so my microphones, all 20 00:01:17,240 --> 00:01:20,039 Speaker 1: my gear standing desk, and I stand and I like 21 00:01:20,200 --> 00:01:23,360 Speaker 1: it for several reasons. But we're gonna talk about the science. 22 00:01:23,400 --> 00:01:25,640 Speaker 1: Does the science say it makes a difference? All right? 23 00:01:25,959 --> 00:01:31,120 Speaker 1: So one study that is widely quoted when it comes 24 00:01:31,160 --> 00:01:36,679 Speaker 1: to this is known as energy expenditure during acute periods 25 00:01:36,720 --> 00:01:38,560 Speaker 1: of sitting, standing, and walking. And this was in the 26 00:01:38,680 --> 00:01:41,880 Speaker 1: Journal of Physical Activity and Health June of two six, 27 00:01:42,720 --> 00:01:46,560 Speaker 1: and the science says when it comes to standing desks 28 00:01:47,960 --> 00:01:52,320 Speaker 1: kind of kind of, So we have to say, what 29 00:01:52,320 --> 00:01:55,360 Speaker 1: what is it? Is it worth it? For what I 30 00:01:55,400 --> 00:01:58,160 Speaker 1: talked about on so many podcasts, how the headlines often 31 00:01:58,200 --> 00:02:01,279 Speaker 1: take out the what, No, it's not worth it? Well, really, 32 00:02:01,800 --> 00:02:06,240 Speaker 1: there's multi factoral reasons why it may or may not. 33 00:02:06,440 --> 00:02:11,200 Speaker 1: So according to this study, if the goal is weight loss, 34 00:02:11,280 --> 00:02:16,519 Speaker 1: here are the numbers. You basically burn about eighty calories 35 00:02:17,400 --> 00:02:20,600 Speaker 1: when you are sitting, just sitting for an hour eighty 36 00:02:20,600 --> 00:02:24,120 Speaker 1: calories And listen to my show on the Fat Burning Zone. 37 00:02:24,120 --> 00:02:27,280 Speaker 1: Why it's bs The majority of those calories are from fat. 38 00:02:28,480 --> 00:02:31,600 Speaker 1: The majority are from fat. Okay, So drumroll please, if 39 00:02:31,600 --> 00:02:35,000 Speaker 1: you burn eighty calories an hour while sitting, how many 40 00:02:35,040 --> 00:02:38,639 Speaker 1: do you think while standing? Well, according to this research, 41 00:02:38,960 --> 00:02:43,160 Speaker 1: about eighty eight calories. So you're getting a net gain 42 00:02:43,440 --> 00:02:48,080 Speaker 1: or net decrease of eight calories per hour while standing. 43 00:02:48,160 --> 00:02:52,240 Speaker 1: So you go for weight loss. Not huge, but I 44 00:02:52,320 --> 00:02:54,760 Speaker 1: have to say this. Listen to my show on neat 45 00:02:55,320 --> 00:02:59,320 Speaker 1: non exercise activity thermogenesis. You don't throw it, you go 46 00:02:59,520 --> 00:03:03,320 Speaker 1: forget it. That it's not worth it. I'd rather sit. Well. No, 47 00:03:04,400 --> 00:03:07,960 Speaker 1: even as I stand here now, I am rocking back 48 00:03:07,960 --> 00:03:10,480 Speaker 1: and forth. So I would say this is just a study, 49 00:03:10,520 --> 00:03:16,080 Speaker 1: one study, small sample size, are relatively small, and you 50 00:03:16,120 --> 00:03:18,280 Speaker 1: may be doing I'm moving back and forth. I'm rocking 51 00:03:18,320 --> 00:03:21,080 Speaker 1: back and forth on my feet. I'm moving my hands 52 00:03:21,160 --> 00:03:26,000 Speaker 1: as I speak, So I'm burning more calories and sure 53 00:03:26,080 --> 00:03:28,920 Speaker 1: from a weight loss standpoint, just sitting for this study. 54 00:03:28,919 --> 00:03:32,480 Speaker 1: Eight calories, but it all adds up, It all adds up. 55 00:03:32,880 --> 00:03:37,720 Speaker 1: And let me give you one more, uh study, here's 56 00:03:37,720 --> 00:03:40,720 Speaker 1: the thing. You go for weight loss, okay, but here's 57 00:03:40,760 --> 00:03:45,040 Speaker 1: the thing. Here's a study on blood sugar. Okay. So 58 00:03:45,200 --> 00:03:48,880 Speaker 1: effects of standing and light intensity walking and cycling on 59 00:03:49,000 --> 00:03:52,520 Speaker 1: twenty four hour glucose. And this was also a two thousand, 60 00:03:52,560 --> 00:03:55,680 Speaker 1: sixteen July though, and this was in Medicine and science 61 00:03:55,680 --> 00:03:59,480 Speaker 1: and sports and exercise. Small sample just nine participants, but 62 00:04:00,080 --> 00:04:03,480 Speaker 1: eight hour work day, and they had some people that 63 00:04:03,520 --> 00:04:06,440 Speaker 1: didn't for the first week, no one changed anything. For 64 00:04:06,520 --> 00:04:09,200 Speaker 1: the second week, subjects stood for periods of ten to 65 00:04:09,280 --> 00:04:11,600 Speaker 1: thirty minutes during the day for a total of two 66 00:04:11,600 --> 00:04:13,960 Speaker 1: and a half hours daily. Third week, they walked at 67 00:04:13,960 --> 00:04:16,000 Speaker 1: a treadmill desk at one mile per hour for the 68 00:04:16,040 --> 00:04:18,880 Speaker 1: same time frame, and in the fourth week they cycled 69 00:04:19,320 --> 00:04:23,440 Speaker 1: very slowly stationary bike same time frame. Blood sugar levels 70 00:04:23,520 --> 00:04:26,479 Speaker 1: were found to be lower on the standing, walking and 71 00:04:26,600 --> 00:04:29,760 Speaker 1: cycling days compared to sitting days and lowest not surprising 72 00:04:29,800 --> 00:04:35,159 Speaker 1: after cycling, but the after meal blood sugar levels were reduced. Okay, 73 00:04:35,240 --> 00:04:39,400 Speaker 1: so for blood sugar and people diabetes things like that, 74 00:04:39,560 --> 00:04:45,719 Speaker 1: pre diabetic, that's great news. We need to avoid sitting 75 00:04:45,960 --> 00:04:48,680 Speaker 1: as much as we can and stand and move as 76 00:04:48,720 --> 00:04:51,680 Speaker 1: much as we can. So let's finish with this. When 77 00:04:51,720 --> 00:04:53,919 Speaker 1: you sit. You know, I'm fortunate that I have not 78 00:04:54,040 --> 00:04:56,000 Speaker 1: had to spend a lot of time at a desk 79 00:04:56,040 --> 00:04:57,600 Speaker 1: in the course of my career. But when I write 80 00:04:57,600 --> 00:05:00,359 Speaker 1: books and do things like that, I do and I 81 00:05:00,480 --> 00:05:04,680 Speaker 1: get pain, neck pain, back pain. So standing is it 82 00:05:04,760 --> 00:05:08,400 Speaker 1: worth it? Well, it's worth it with that type of thing, 83 00:05:08,600 --> 00:05:10,200 Speaker 1: with the neck pain, in the back pain and the 84 00:05:10,320 --> 00:05:13,799 Speaker 1: shortening of the muscles. Right when we're in that seated position. 85 00:05:14,920 --> 00:05:19,080 Speaker 1: Muscles get tight, muscles get short hamstrings, hip flex ER's 86 00:05:19,440 --> 00:05:23,760 Speaker 1: all right, So standing is better than sitting and listen. 87 00:05:24,880 --> 00:05:27,559 Speaker 1: I always when I when I started doing the standing desk, 88 00:05:27,880 --> 00:05:30,960 Speaker 1: I kept wanting to sit down. So it must be 89 00:05:30,960 --> 00:05:33,719 Speaker 1: better in that regard because we go to the path 90 00:05:33,920 --> 00:05:38,080 Speaker 1: of least resistance. And you can stand on a balanced disk, 91 00:05:38,680 --> 00:05:41,400 Speaker 1: balance board, so many different fun you know. They've got 92 00:05:41,480 --> 00:05:44,600 Speaker 1: the little foam ones, they've got the rubber ones, depending 93 00:05:44,600 --> 00:05:46,800 Speaker 1: on your fitness level or how tough you want to 94 00:05:46,839 --> 00:05:49,599 Speaker 1: make it. And you can put all this stuff under 95 00:05:49,640 --> 00:05:52,880 Speaker 1: your desk. You can do calf raises throughout the day, 96 00:05:53,080 --> 00:05:55,680 Speaker 1: press up on your toes, lift your heels off the ground, 97 00:05:57,000 --> 00:06:00,000 Speaker 1: move around if you're on the phone, you can walk 98 00:06:00,160 --> 00:06:05,840 Speaker 1: around your office headsets alright. So the takeaway is our 99 00:06:05,960 --> 00:06:10,080 Speaker 1: standing desks worth it? I say, yes, we want to 100 00:06:10,120 --> 00:06:12,800 Speaker 1: avoid sitting at all costs. And listen, Just like barefoot 101 00:06:12,880 --> 00:06:14,920 Speaker 1: running and all these other things, you don't go from 102 00:06:15,000 --> 00:06:17,760 Speaker 1: sitting ten hours a day to standing ten hours a day. People, 103 00:06:18,279 --> 00:06:21,720 Speaker 1: you mix it up, so you can sit and you 104 00:06:21,720 --> 00:06:25,440 Speaker 1: should get up. And when you get up and down, 105 00:06:25,880 --> 00:06:29,640 Speaker 1: that actually the research shows is better than just standing, 106 00:06:30,040 --> 00:06:33,119 Speaker 1: so you want to keep moving. You know, you're actually 107 00:06:33,200 --> 00:06:37,000 Speaker 1: doing squats when you get up and down. So the 108 00:06:37,040 --> 00:06:40,200 Speaker 1: takeaway is the takeaway in so many of my shows 109 00:06:41,000 --> 00:06:44,120 Speaker 1: common Sense. We look at the science. Science says, Okay, 110 00:06:44,160 --> 00:06:45,880 Speaker 1: you're not burning a heck of a lot more cowies, 111 00:06:46,040 --> 00:06:49,200 Speaker 1: but you're burning more calories. And that's one study. And 112 00:06:49,240 --> 00:06:52,640 Speaker 1: I would argue someone like me, who is constantly moving, 113 00:06:52,720 --> 00:06:56,200 Speaker 1: if I'm out of a chair, is going to burn 114 00:06:56,200 --> 00:06:58,880 Speaker 1: more cowies than the people in that study. And if 115 00:06:58,880 --> 00:07:02,279 Speaker 1: there's studies that show it helps improve blood sugar levels 116 00:07:02,320 --> 00:07:05,680 Speaker 1: after a meal, that's really good news for a lot 117 00:07:05,720 --> 00:07:10,080 Speaker 1: of people. And that makes sense, all right. So if 118 00:07:10,120 --> 00:07:12,400 Speaker 1: you're someone who spends a lot of time sitting at 119 00:07:12,400 --> 00:07:15,160 Speaker 1: the office at a desk and you are thinking of 120 00:07:15,160 --> 00:07:19,080 Speaker 1: getting a standing desk, or you're wondering is it worth it, 121 00:07:20,240 --> 00:07:22,640 Speaker 1: Like I said, I immediately go to I kind of 122 00:07:22,680 --> 00:07:24,560 Speaker 1: want to sit, So it's got to be worth it 123 00:07:26,320 --> 00:07:29,440 Speaker 1: our bodies, you know. And that's a weird thing topic 124 00:07:29,480 --> 00:07:31,920 Speaker 1: for a whole another show, because I feel better when 125 00:07:31,920 --> 00:07:35,240 Speaker 1: I'm moving, and those times in my life when I 126 00:07:35,240 --> 00:07:37,400 Speaker 1: did sit for extended periods of time to write those 127 00:07:37,400 --> 00:07:40,040 Speaker 1: books and do those types of things that felt horrible. 128 00:07:40,720 --> 00:07:43,239 Speaker 1: I felt horrible and I knew. You know, my body 129 00:07:43,280 --> 00:07:45,520 Speaker 1: when I take long flights for races and things like that, 130 00:07:45,520 --> 00:07:49,320 Speaker 1: that's the most uncomfortable. I'm more uncomfortable sitting for six 131 00:07:49,360 --> 00:07:52,720 Speaker 1: hours than I am biking for six hours. Human body 132 00:07:52,800 --> 00:07:54,360 Speaker 1: was meant to move, not to sit. So there you 133 00:07:54,400 --> 00:07:59,600 Speaker 1: go standing desks. Science says, yes, it's worth it, all right. 134 00:07:59,680 --> 00:08:04,320 Speaker 1: I am Tom Holland this is Fitness Disrupted. Please, if 135 00:08:04,320 --> 00:08:06,640 Speaker 1: you have not yet raided the show, I would greatly 136 00:08:06,680 --> 00:08:09,760 Speaker 1: appreciate you doing so, comments and questions leave them. If 137 00:08:09,800 --> 00:08:12,240 Speaker 1: you have the ability to do so, go to Fitness 138 00:08:12,320 --> 00:08:14,920 Speaker 1: disrupted dot com. You can email me through the site there. 139 00:08:15,240 --> 00:08:17,760 Speaker 1: Tom h Fit is my Instagram, tom h Fit is 140 00:08:18,200 --> 00:08:21,720 Speaker 1: my Twitter account, and use the hashtag fitness disrupted. Let's 141 00:08:21,720 --> 00:08:23,960 Speaker 1: get that going. I will check for that. See where 142 00:08:24,000 --> 00:08:26,840 Speaker 1: you have questions as well anywhere in social media. Again, 143 00:08:26,880 --> 00:08:28,880 Speaker 1: thank you for listening. Share the show with a friend 144 00:08:29,240 --> 00:08:31,400 Speaker 1: and let me know any topics you want covered. But 145 00:08:31,880 --> 00:08:35,120 Speaker 1: it's about science, it's about common sense, and my job 146 00:08:35,559 --> 00:08:39,200 Speaker 1: is to help you look better, feel better, and live longer. 147 00:08:39,600 --> 00:08:42,760 Speaker 1: There are three things you can control. How much you move, 148 00:08:43,280 --> 00:08:45,840 Speaker 1: what you put in your mouth and your attitude, and 149 00:08:45,960 --> 00:08:49,440 Speaker 1: that is awesome. Thank you for listening. I am Tom 150 00:08:49,480 --> 00:08:58,680 Speaker 1: Holland Believe in Yourself. Fitness Disrupted is a production of 151 00:08:58,760 --> 00:09:02,200 Speaker 1: I heart Radio. For more podcasts from I heart Radio, 152 00:09:02,559 --> 00:09:06,000 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 153 00:09:06,040 --> 00:09:07,600 Speaker 1: you listen to your favorite shows.