Last week, I caught up with my friend Olivia on Zoom. She works a desk job overseas, and it was one of those long-overdue chats where you dive into everything—work, life, and wellness.

But as we talked, I noticed her screen was moving slightly.

“Olivia, are you… swaying?” I asked, laughing.

“Oh, yeah,” she said. “I’m standing while we chat! I’ve been using a standing desk, and I try to keep moving a little throughout the day. It’s made such a difference in how I feel!”

She looked vibrant, alert, and full of life. And she went on to share how standing more during her day had helped her shed a few pounds, stay focused, and avoid the sluggishness that used to creep in by mid-afternoon.

Why am I sharing this?

As someone who’s dedicated to uncovering small but impactful health hacks, I believe it’s these little changes—like simply standing more—that can lead to big results.

So, let’s pause for a quick question:

How often do you consciously stand during your day? Think about it—whether you’re working, commuting, or relaxing at home, how much time do you spend on your feet? Drop your reply. You might be surprised how even a little extra standing time can transform your health.

It turns out Olivia’s onto something. 

Research by the Mayo Clinic reveals that standing burns approximately 0.15 more calories per minute than sitting. That might not sound like much, but it adds up to 54 extra calories burned over six hours of standing.

Over the course of a year, this small change could lead to shedding around 5.5 pounds—or 22 pounds in four years—all without hitting the gym.

Why Standing Works for Everyone

Whether you’re in an office or not, sitting for long periods has become the default for so many of us. On average, adults spend over 7 hours a day sitting—working at a desk, commuting, or relaxing on the couch. 

But research shows that prolonged sitting can slow your metabolism, increase your risk of obesity, and even contribute to health conditions like diabetes and heart disease.

Standing, on the other hand, benefits your body in several ways:

Engages More Muscles: Standing activates your core, glutes, and legs, keeping your body engaged.

Improves Circulation: Being upright encourages better blood flow, reducing swelling and fatigue.

Boosts Energy Levels: Standing helps you avoid the post-lunch slump by keeping you alert and energized.

How You Can Stand More

The beauty of standing is its versatility. You don’t have to overhaul your routine to make it work. Here are some practical ways to incorporate more standing into your day:

For Desk Workers:

Use a Standing Desk: Invest in a height-adjustable desk, or improvise with books or boxes to create a standing workspace. Alternate between sitting and standing every 30–60 minutes.

Take Standing Calls: Stand or pace while on phone or Zoom calls. This is a great way to break up long stretches of sitting.

Set Movement Breaks: Every hour, set a timer to stand and stretch for 5–10 minutes.

For Non-Desk Workers:

Stand During Activities: Whether you’re watching TV, reading, or scrolling through your phone, try standing for part of the time.

Make Household Chores Active: Folding laundry or meal prepping? Stand and move around while you work.

Take Short Standing Breaks: Even if you sit for long periods, taking a few standing breaks throughout the day can help.

Stand Every Hour: Set a timer to remind yourself to stand for at least 5-10 minutes every hour.

Incorporate Active Breaks: Combine standing with light stretching or simple movements for an added metabolic boost.

The Bigger Picture

Standing isn’t about burning a few extra calories. It’s about combating the negative effects of prolonged sitting. Over time, incorporating more standing into your day can improve metabolic health, aid in weight management, and lower the risk of chronic diseases.

Small changes like standing during calls or using a standing desk can make a significant impact. It’s about creating a healthier, more energized version of yourself.