Sitting vs. Standing: How to Balance 24 Hours to Optimize Health, Why Good Sleep is Key

Standing up for yourself, literally, has many benefits. An Australian study has suggested that you need to stand for at least five hours a day to achieve ‘optimal’ health. It also found exactly how long we should sit, sleep, stand and exercise every day to keep your heart healthy.

The study analyzes a wide range of health markers for each behavior, from waist circumference to fasting glucose, says Dr Christian Brakenridge, study author and expert in exercise physiology at Swinburne University of Technology, Melbourne.

“Of course, as much exercise as possible is always encouraged if we have to spend a large part of our lives behind screens. Shorter sitting time and more time spent standing, engaging in physical activity and sleeping provide a big boost to our cardiometabolic health,” said Brakenridge, quoted by Daily emailUK.

What does the research determine?

The study found that spending two hours a day on vigorous exercise, such as working out at the gym or taking a brisk walk, and light exercise, such as doing household chores or preparing food, can have meaningful health effects. When it comes to sleep, eight hours and twenty minutes of shut-eye is essential.

The researchers emphasized that if these measures are followed consistently, they will have lasting benefits for heart health.

The researchers analyzed data from an average of more than 2,300 volunteers with an average age of 60. A quarter had type 2 diabetes. They tracked activity for eight days using a small monitor they wore on their thighs and calculated how much time each person spent sitting, standing and sleeping.

The researchers said: “Less time spent being sedentary and more time spent doing physical activity is associated with improved plasma glucose, insulin sensitivity, insulin levels, body fat percentage, and triacylglycerol and cholesterol levels.”

They took into account factors such as smoking history, education and diet, type 2 diabetes of volunteers.

You may be doing more physical activity than you think

The study found that standing registered as comparable to doing light exercise in a day. For example, taking fewer than 100 steps per minute, such as walking to a water cooler, going to the bathroom, or walking with friends, can help control glucose levels, especially in people with type 2 diabetes.

Light physical activity, such as walking for 3-5 minutes every hour, can improve metabolism, especially after lunch.

Moderate to vigorous physical activity of more than 2 hours per day or more than 100 steps per day is good, even if you don’t commit to exercising for exactly 2 hours and 10 minutes.

“Sleeping can be harmful to health if it replaces exercise time, but beneficial if it replaces sedentary behavior. This is why we need integrated guidelines that consider the full spectrum of human behavior,” said Dr. Brakenridge, quoted by the newspaper Daily emailUK.

The sleep quotient

There is good evidence that sleep deprivation is linked to poor metabolic health. “When you’re tired, you’re less likely to exercise and you don’t eat as healthily, and you feel more stressed,” says Dr. Edward Phillips, associate professor of physical medicine and rehabilitation at Harvard Medical School, citing another study published by the European Heart Journal in November 2023.

So if someone is sleep deprived (that is, sleeps less than six hours per night routinely), he or she should prioritize getting at least seven hours of sleep per night, rather than exercising more.

Dr. Maj Gen (R.) Susheel Kumar Malani, Professor and HOD, Cardiology, DPU Super Specialty Hospital, Pimpri, said, as quoted by India today“Lack of sleep can intensify the physiological stress response, causing blood pressure and heart rate to increase even further. In addition, stress can affect sleep quality and duration, leading to a vicious cycle that worsens the negative impact on heart health.”

Dr. Yong Chiat Wong, group head scientist, medical and technical affairs, ZzzQuil, P&G Health, explains how sleep plays a crucial role in heart recovery. “During sleep, our breathing rate, heart rate and blood pressure naturally decrease. Disturbed sleep prevents the heart from resting and disrupts the body’s immune processes. Lack of sleep can increase the risk of immune-related diseases,” said Dr. Wong, quoted in a report by India today.

How do you get moving?

To ensure you get up from the chair, fill your bottle and drink it throughout the day so you can go to the bathroom, advises Dr. Phillips of Harvard Medical School. Another helpful habit: take a short walk after lunch or dinner. “Using the large muscles in your legs allows you to absorb the glucose load from the meal, which helps regulate your blood sugar and insulin levels,” he explains as stated in a Harvard Medical School report.

A smartphone or a smartwatch can help you track your daily steps or your daily activity if you carry it with you every day.

Techniques such as meditation, yoga and regular exercise can help reduce stress levels. Maintaining a consistent sleep schedule, creating a relaxing sleep environment and limiting the use of caffeine and electronic devices before bed can improve sleep quality, experts suggest.

You can also choose an active commute over driving, and prioritize going to bed earlier than watching TV in the evening to improve your sleep patterns, according to a report in The conversation suggests referring to the Australian study.