在作业室或教室坐一整天，不免浑身生硬，肩颈腰背酸痛。即便下班或下课后拼命运动，也很难抵消久坐带来的不舒服。
除了难过，长期的默坐还会使人简单长胖，患2型糖尿病、肿瘤及心血管疾病的危险也升高[1]。知道久坐有害后，渐渐的变多的人开端测验其他姿态，乃至随之呈现了专供站立作业的设备，比方可升降桌子、笔记本支架、可调高度的屏幕支架等。
站立作业设备丨参考文献[2]
用了这些设备，人们能做到每天坐着的时刻均匀缩短1.3小时，站立时刻添加1.4小时[1]。看似成效显著，但别忘了削减久坐仅仅手法，我们改动姿态意图是削减久坐带来的健康损害、缓解身体的生硬酸痛、防备打瞌睡或经过添加耗费来减肥。由坐到站，能不能完成这些方针？
站得那么累，怎样还算“久坐”
想知道站立是否有利，还得先看久坐为什么有害。实际上，久坐行为的损害不在于“坐”，而在于很低的能量耗费。
其实不论你是坐、靠、躺仍是站，不管在作业、玩游戏或许坐车，只需清醒状态下能量耗费低于默坐的1.5~2倍，都归于久坐行为[1]。
关于大都人来说，仅仅站起来不能使能量耗费超出久坐规模，也不能添加运动量[3, 4]。已然脱离不了久坐行为，站立的优点也存在疑问。
图丨图虫构思
腰痛或许有用，其他不一定
为了健康站起来的人或许对下面的音讯很绝望：大都研讨中，坚持接连站立作业数月时刻，并不能显着改进健康人的血压、血糖及血脂水平，仅肥胖者的血糖水平或许有所好转[1, 5]。
有人听了会说“我站来又不是为了防病，仅仅由于一向坐着太难过”。关于缓解身体生硬酸痛，坐站替换或许优于久坐，特别是关于缓慢腰痛的人[6, 7]。绝大大都人会都在一生中某个阶段阅历腰痛，长期默坐或许加剧症状[8]。在久坐作业间歇恰当站立，会使部分人的腰痛症状显着减轻。
尽管站立或许缓解腰痛，但对肩颈、上肢不适及酸痛的作用有限[4, 9-11]，还要亲自测验才干知道对个人是否有用。关于下肢，站立姿态反而比座位更简单引起酸痛。
站立缓解酸痛的作用不一致，也与我们姿态不同有关。颈部、躯干及下肢正确摆放才干减轻疲惫，假如过度垂头、折腰或始终将重心放在某一条腿上反而不舒服。
图丨图虫构思
站立使我清醒？
除了身体生硬酸痛，上班时的疲倦也让人难以反抗。许多人看到支架上标示的“进步功率，生机加倍”，而希望站立如咖啡一般提神醒脑。
其实大都研讨中，人们坐着与站着时的疲倦程度及心境并没有显着差异[12, 13]。少数人站立后感觉更有生机而且心境更好，另一些人站起来反而比继续坐着更疲惫[14, 15]。
已然不能提神醒脑，关于大都人来说，站与坐时的作业功率也没有显着差异[16, 17]。当然了，上课犯困时被拎起来罚站听讲，是个破例。
图丨图虫构思
减肥，仍是别盼望了
除了进步作业功率，站立作业设备的宣扬里还常有“消除赘肉”。的确一般人站着比坐着耗费能量稍多，但两者差异并不大[18]。相关于坐着，站立1小时能量耗费只多出4.2~10千卡[1]，即便每天站立累计4小时，多耗费的热量还抵不上两小块巧克力。
别的还有少数人十分拿手站，停止站立时能量耗费乃至低于坐着。因而，测验用站替代坐来减肥的研讨，都没有得出站立减肥的成果[19-21]。
站久了还不如坐着
站着的获益不是很确认，但久站的损害人们早就领会到了。早年间，许多工人都需求整日站着作业，不能坐下或来回走动。他们不只饱尝腰痛、脚痛、下肢静脉曲张、腿脚水肿的摧残，女人还会因长期站立添加早产及流产的危险[1]。
下肢静脉曲张丨图虫构思
关于大都人，舒适的继续站立时刻不超越15~30分钟[22, 23]。假如为了减轻背部不适而站立，每次15分钟就足够了，继续站立时刻过长反而难过[24]。
当停止站立到达30分钟时，小腿及足部的血流增多，疲惫、不适及痛苦的感觉开端呈现[25]。现已存在外周血管疾病的人，应尽或许的防止接连站立30分钟以上。假如作业需求接连站立2小时以上，可利用紧缩袜、地垫、鞋垫及坐站两用凳子来缓解疲惫[25]。
多换姿态，多活动
不管坐着仍是站着，长期的静态姿态都对健康晦气而且导致身体酸痛不适。
想要改进身体生硬及肌肉疲惫，关键在于常常改换姿态，而不是长期的继续站立[1]。关于减轻体重或久坐健康损害，进行比站立强度更大的活动，才有必定的作用。
终年久坐不动的人，能够从作业中坐站替换及轻度膂力活动开端，逐步添加时刻及活动强度。增加桌子或支架是途径之一，多走动比静静站着更为有用[26]。
在不打扰他人的前提下，能够多活动丨giphy
参考文献
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作者：代天医
修改：odette
本文来自果壳，未经授权不得转载.
