I've heard a lot of talk lately about desk jobs making people fat. Just yesterday, I read an article that said nearly 45% of all Alabama state employees are obese. Whoa!
In fact, a study released last year by biomedical researchers at the University of Missouri showed that you burn up to 60 calories more per hour when standing than when sitting. That means, without even exercising, you could burn an extra 600 calories a day.
Maybe more importantly, the scientists learned that while we sit, our bodies don't make efficient use of lipase, a fat- and cholesterol-zapping enzyme known to be associated with weight control. Sitting significantly reduces your good cholesterol levels (you know, those HDLs that move cholesterol away from your heart and out of your bloodstream). Standing up, on the other hand, engages your muscles, uses up blood sugar, and ensures distribution of lipase.
There are many ways to stand up and be more physically active during work hours; here are a few ideas:
Stand while you talk on the phone; if you have an office, walk while you talk.
Use a stand-up desk or sit/stand work station.
Take computer breaks; periodically stand up and stretch every part of yourself.
Rather than e-mail your co-workers, get up and get some face time.
Propose stand-up meetings (which could help shorten them!)
Eat lunch at a stand-up counter (and have your after-work drink at the bar, rather than taking a table).
The main message, according to Dr. Marc Hamilton, one of the U of Missouri researchers, is simply, "Lose the chair (the couch, the car seat) whenever you can."
Those of us with a lot of "nervous energy," who can't sit still for long periods, who talk fast, walk fast, and often have disturbing habits like using dramatic hand gestures, tapping our toes, pacing as we talk, and stepping right up on the heels of anyone in our path, can relate. We're actually lucky when it comes to weight control because we have the fidget factor. Irritating as our behavior can be to others, we benefit because we naturally burn up 350 more calories a day than most people, certainly at least that much more than those inclined to spend a lot of time relaxing.
Anything that increases movement will help you burn calories and it all adds up by the end of the day. As long as you don't fuel all that extra standing and moving about with extra food, or cancel out the calorie-burning benefits by going home after work and flopping down on the couch for the rest of the evening.
Susan McQuillan is the author of Low-Calorie Dieting for Dummies.
