How Many Calories You Really Burn Just By Standing

Have you thought about investing in a standing desk so you're not sitting all day? Or maybe one of those adjustable desks so you can stand sometimes and sit when you want or need to. You've probably heard that sitting all day is the new smoking because it's so bad for you, and having a standing desk can help your health and fitness.  

You burn calories every day no matter what you're doing, even when you're sleeping, but you can burn more calories by standing instead of sitting or lying down. Exactly how many calories you'll burn by standing depends on your age, height, weight, and sex. According to Healthline, you can burn up to 200 calories per hour just by standing. That can add up substantially, whether you're at your desk all day or just for a few hours a day. 

There is some math involved, but the Harris-Benedict formula from Start Standing makes it easy, since they have a calculator and charts you can use. If you're a 40-year-old woman at 5-foot three inches and weigh 160 pounds, you will burn 121 calories per hour standing. That's 486 calories per four-hour workday. You'll only burn 72 calories an hour if you're sitting. 

Are you ready to make the move to standing instead of sitting while you work your desk job? If not, that's okay! There are some ways you can add more standing to your day to stay healthy. 

How to stand up more at work

You can replace your sitting desk with a standing desk or get a standing desk converter that goes on top of your existing desk. The converter is adjustable, and you keep your desk. Some standing desks are also adjustable so you can stand and sit when you want. If budget is a factor, go with the standing desk converter instead of a whole new standing desk. There are also treadmill desks and cycling desks if you want to kick it up a notch.  

Don't go from sitting all day to standing all day; you've got to ease into it. Harvard Health Publishing recommends starting with 30 to 60 minutes a day and working your way up. Find a time period of the day that works well for you, and start there. Gradually increase the time you're spending standing, so your body can get used to it without developing any pain. 

There are other ways to work in less sitting during the day. Set a timer for every 30 or 60 minutes, stand up, stretch, and walk around a bit for a few minutes. Stand up or go for a walk when you get a phone call or have a meeting. Take a walk on your lunch break to burn up to 100 calories (via Healthline). You can burn more calories while standing and improve your overall health. Try it!