If you’re wondering what’s worse than standing on a train for an hour when there are no seats, it’s standing on the train for an hour when there are plenty of seats. This is the situation I found myself in on a Friday morning. The journey was surprisingly quiet, many people had their headphones in enjoying the commute, others with a book in hand. I, meanwhile, stood holding a bag in each hand with another by my feet, holding onto the rail while I stared at the two free seats in front of me.
It was the first day I was attempting to sit, stand and sleep the perfect amount, according to the latest scientific research. It meant my two one-hour train journeys had to be spent standing up.
Researchers from the Baker Heart and Diabetes Institute in Melbourne found humans should not sit for longer than six hours and 10 minutes per day, standing for five hours and 10 minutes, and sleeping for eight hours and 20 minutes. For optimal health, light physical activity (like housework or walking) and vigorous physical activity, for example swimming or running, should be carried out for just over two hours each.
They examined 2,400 people in the Netherlands between 40 and 75 for eight consecutive days with regular check-ups and activity trackers to determine science’s perfect amounts of sleep and exercise time. To lower my risk of heart disease and type 2 diabetes, I was abiding by them for a week.
And it could be for the best. According to a 2019 study by the BMJ, middle-aged and older people who live sedentary lives (by sitting for nine and a half hours a day) are up to two and a half times more likely to die early. Light activity, such as cooking or washing up could help lessen the risk, and those that did regular physical activity were five times less likely to die early. The researchers from Germany and New Zealand previously told The Times that “every step counts and even light activity is beneficial”.
Professor David Dunstan, one of the researchers, and deputy head of the Baker Heart and Diabetes Institute told me that “reducing time sitting can contribute to improved blood glucose control and results in increased muscle activity and blood vessel function”. He also says sitting less can have “modest effects on reducing body weight and waist circumference”.
“While some benefits can be obtained from replacing time spent sitting with more standing, greater benefits are achieved through increasing time spent moving, such as walking.”
The timings though seemed impossible. When I work an eight-hour office day how would I only be able to sit down for six? And where would I find five hours to stand around and four to do exercise?
I was determined to try, even if it meant I couldn’t enjoy my morning coffee on the sofa, or a relaxing commute reading my book.
The day started well. According to my Fitbit app, I’d slept for eight hours and 32 minutes – 12 minutes over but close enough. But as someone who usually sleeps between five and six hours, it left me feeling more groggy than normal, and overtired, rather than refreshed. As I stood on the train on Friday morning, I started regretting the experiment.
The rest of my week was meticulously planned. My Google calendar now consisted of ‘STAND UP’, ‘STAY SAT’ or ‘WALK’ in between meetings and writing articles. It was a chore in itself to focus on whether I should be on my feet or not, and how much walking I needed to rack up before arriving at my desk.
By the time I arrived on Friday, I had stood for two and a half hours, and sat for half an hour (five minutes on the drive to the train station and 25 while getting ready this morning). My early gym session meant I’d racked up 90 minutes of vigorous exercise already, but walking had been minimal and my light activity time had barely started.
The researchers of the paper suggest standing for long periods of time can host other problems though, like back pain, and swollen legs, so each standing period shouldn’t last longer than 40 minutes.
The hour standing on the journey paired with the oversleeping, was taking its toll before 9am; I felt drained. Still, the rest of the day was successful, and a walk after work, and one at lunchtime, plus a lot of toilet breaks for “stand-up time” left my total on target.
According to psychologist Dr Daniel Glazer my work-life should improve. “This small consistent habit of refusing to stay glued to your chair all day can make a world of difference in how clear-headed and sharp you feel. It’s like giving your brain a reset by getting your blood flowing again.
“Even just a few minutes of standing or stretching can recharge our mental reserves and problem-solving abilities in a way that sitting stationary cannot.”
Glazer was right, and the following week, when I was working from home, it was much easier to abide by the rules and I felt a host of benefits. I’d stand at my desk rather than sitting, walk on my lunch break, have an hour gym session and an hour swim, and my body got used to the extra sleep.
The single biggest difference to my normal routine was less time spent sitting down which, counterintuitively, made me more productive. With the regular intervals standing up, even just for a minute, I got more done on my laptop and my light activity hours doing the housework meant my flat looked immaculate.
The downside, however, is that it took meticulous planning and brain power. Yes, my flat was sparkling but I wanted nothing more than to sit and enjoy it.
Yet, that strong sedentary impulse is leading to unhealthy habits. Carlos Cobiella, a consultant orthopaedic surgeon in Marylebone, told me: “The more sedentary we are, the more shoulder muscles, joints and body parts start to freeze up and as we age it leads to more aches and pains. Sitting and not moving will only make them worse.”
He recommends everyone reduce the amount of time during the day that they’re inactive, even if they’ve worked out for an hour. “You could do some rotations or lifting whilst you wait for the kettle to boil. Those who are sitting at a desk all day will benefit from standing up, walking around and stretching out their back, shoulders and neck at least once every hour.”
In future, I’ll making these small changes, rather than re-organising my whole life. Penny Weston, a nutritionist and fitness expert recommends setting a timer every 30 to 60 minutes to get up from the desk to make a coffee or go for a short walk “to get muscles moving”.
As Weston says: “As long as you’re making positive changes for you, it’s better than nothing at all.”
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
