Does a Standing Desk Burn Calories?

Staying fit with a sedentary lifestyle is a challenge for many, especially for those who work long hours at a desk. As standing desks gain popularity in offices and home setups, questions arise about whether they can actually aid in burning calories.

In this article, we explore the potential health benefits of standing desks and how they may contribute to a more active workday.

The Science Behind Standing Desks and Calorie Burn

Using a standing desk can increase calorie expenditure by active standing, engaging the body in more continuous, low-level muscle activity. Let’s find out the science behind it.

Calorie Burn Estimates with a Standing Desk

Studies, such as one from the Journal of Physical Activity and Health, have demonstrated that standing burns more calories per minute compared to sitting. In this study, young adult participants showed significant increases in oxygen consumption and energy expenditure while standing.

Specifically, standing led to a 30-40% increase in calories burned per minute (approximately 1.36 kcal/min standing vs. 1.02 kcal/min sitting). Over extended periods, this can add up to meaningful differences in daily calorie burn.

Generally, sitting burns around 60-120 calories per hour, depending on weight, age, and metabolic factors. Standing, on the other hand, burns about 100-200 calories per hour, according to the University of Chester.

Their research found that standing for just three hours per day could lead to an additional 144 calories burned. While these numbers may vary by individual, they indicate that incorporating standing desks can contribute to calorie expenditure without requiring strenuous exercise.

Understanding Caloric Burn

To better understand how standing desks support calorie burn, it's helpful to consider the roles of Basal Metabolic Rate (BMR) and Non-Exercise Activity Thermogenesis (NEAT).

Both factors influence how energy is expended during daily activities, and even small changes, like shifting from sitting to standing, can contribute to overall calorie expenditure and healthier habits throughout the day.

• Basal Metabolic Rate (BMR): BMR is the number of calories burned at rest and forms the baseline for individual calorie requirements.

  It’s influenced by weight, height, age, and gender, meaning a heavier person may burn more calories standing than a lighter individual simply because their body requires more energy to maintain basic functions.

• Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to the energy burned during daily activities outside of structured exercise. Standing desks promote NEAT by adding low-intensity movement to the workday.

  While it doesn’t substitute a workout, standing contributes to calorie expenditure over time, making it a valuable addition to a balanced approach to weight management.

Light Exercises to Maximize Calorie Burn with a Standing Desk

To maximize calorie burn while using a standing desk, incorporating movement and exercises into your routine is key. Here are some great exercises and useful tips:

1. Leg Lifts

• How to do it: Stand straight, lift one leg out in front of you, hold for a few seconds, and then lower it slowly. Alternate legs.

• Benefits: Leg lifts engage your hip flexors, thighs, and core muscles, improving circulation and helping burn extra calories. This simple move helps counteract the muscle inactivity caused by prolonged standing or sitting.

2. Squats

• How to do it: Start by standing with two feet shoulder-width apart, bend your knees, lower your body as if sitting in a chair, and then return to standing.

• Benefits: Squats target multiple muscle groups, including the thighs, glutes, and core. This movement burns calories effectively while helping strengthen muscles and improve posture.

  Doing squats intermittently during the day can increase your overall caloric expenditure.

3. Stretching

• How to do it: Perform stretches like reaching for your toes, shoulder rolls, or hip flexor stretches to keep your muscles limber.

• Benefits: Stretching helps alleviate tension, improve flexibility, and enhance circulation. While it’s primarily focused on flexibility, it does help to keep your body active, preventing stiffness and discomfort during long-standing sessions.

  Some stretches, like leg swings or side stretches, can engage core muscles, adding to the calorie burn.

4. Push-ups

• How to do it: Stand with your feet shoulder-width apart. Perform traditional push-ups by placing your hands on the desk or a stable surface. Lower your body towards the desk, keeping your elbows at a 45-degree angle, then push yourself back up.

• Benefits: Push-ups engage your chest, shoulders, arms, and core. This bodyweight exercise increases calorie burn, strengthens muscles, and improves upper body endurance. You can start with wall push-ups or incline push-ups at your desk if you're new to the movement.

What Standing Desks Offer Beyond Calorie Burning

Standing desks provide more than just a way to burn calories. They offer significant benefits to your overall health, improving posture, comfort, and productivity.

Better Posture: Regularly standing encourages a natural, aligned spine, helping to avoid the slumping that comes from hours of sitting, while reducing neck and back pain.

Enhanced Comfort: Switching between sitting and standing keeps muscles limber and circulation flowing, preventing the stiffness that long periods of sitting can cause and making your day more comfortable.

Boosted Productivity: Standing invites movement, reducing mental fatigue and enhancing focus. This fresh energy fuels clearer thinking and sharper productivity throughout your workday.

Tips for Effective Standing Desk Use

Switching to a standing desk can improve your posture, energy, and overall health, but it’s essential to use it correctly for the best results. Here are some tips to help you adjust smoothly and maximize the benefits.

1. Transition Gradually 

If you haven’t got used to using a standing desk, start slowly. Begin by standing for 15-30 minutes a few times a day, gradually increasing the time as your body adapts. Alternate between sitting and standing to prevent fatigue and ensure comfort. Adjust the ratio based on how your body feels to maintain an energizing and sustainable routine.

2. Maintain a Proper Posture

Standing at your desk won’t be beneficial without proper posture. Keep the feet hip-width apart, and try to distribute your weight evenly. Your desk and monitor should be at a height where you can keep your shoulders relaxed and your elbows at a 90-degree angle. Make sure the screen is positioned at eye level to prevent discomfort for the neck.

3. Take Mindful Breaks

Even with a standing desk, taking regular breaks is essential. Step away to walk or stretch occasionally to boost circulation, reduce muscle fatigue, and maintain focus and energy throughout the day.

4. Prepare the Right Setup

Proper footwear is essential when using a standing desk, especially if you’re standing for extended periods. Choose comfortable, supportive shoes, or consider using a standing mat for added cushioning. Ergonomic accessories, like a footrest or anti-fatigue mat, can also enhance comfort and reduce strain on your legs and back.

Burn Calories at Work with Your Very Own Standing Desk

Using a standing desk not only burns extra calories but also promotes better posture and circulation. By alternating between sitting and standing, you can alleviate muscle stiffness, improve blood flow, and maintain more energy throughout your day.

Standing encourages a more active work routine, boosting both mental and physical well-being.

At DEZCTOP, we make it easy to discover your perfect balance between sitting and standing as we offer innovative solutions tailored to different needs.

The Bifrost Elite desk is the premium choice, designed with a broad height range, adjustable down to 65 cm, making it ideal for shorter users or those who find standard desk heights uncomfortable. With an electric, multi-setting height adjustment and anti-pinch safety features, the Elite model provides extensive flexibility for ergonomic comfort and personalized layouts.

For those who find a standard height range comfortable, the Bifrost Pro desk is a more economical choice with a height adjustment range of 70-120 cm. The Pro and Elite both feature smooth dual-motor systems for seamless height adjustments, allowing you to maintain ideal posture with minimal effort. The primary difference between Elite and Pro lies in the adjustable height range and price, catering to varying ergonomic needs and budgets.

To further enhance your setup, our D-Board Monitor Mount offers full tilt, swivel, and pivot options for monitors up to 32 inches, it helps you position your screen at eye level.

Whether for your home office or gaming room, our ergonomic standing desks, chairs, and accessories help you maintain optimal comfort and productivity throughout the day. Explore our adjustable-height standing desks and chairs to create a dynamic work environment that supports your health and inspires your best work.