We’ve all heard about the dangers of sitting too much, but did you know that standing for long periods can be just as harmful? Employees who spend most of the day on their feet – like retail associates, factory workers, teachers, lab technicians, and healthcare professionals— are particularly at risk for various health issues. From back pain to poor circulation, prolonged standing can take a serious toll on the body. Learn about the impact of excessive standing and steps employers can take to help alleviate these issues.
When Standing Becomes a Strain
While sitting for extended periods is undeniably harmful, standing for hours on end can be just as taxing. Standing for more than four hours per day can lead to a number of potentially serious health problems, including:
- Foot pain and plantar fasciitis – Prolonged standing can put excessive pressure on the feet, which could lead to plantar fasciitis, a common cause of heel pain. This risk is especially high for workers who stand most of the day on hard surfaces, such as in assembly plants.
- Joint strain – Constant pressure on the knees can increase the risk of osteoarthritis.
- Chronic back pain – Prolonged standing can compress the spine, which may cause or exacerbate existing back issues.
- Varicose veins and blood flow issues – Standing for hours on end can cause blood to pool in the legs, leading to varicose veins which are unsightly and can cause pain and swelling.
- Cardiovascular strain – Just as prolonged sitting is linked to cardiovascular problems, prolonged standing can also place unnecessary stress on the heart.
Standing Strong: Simple Solutions for Comfort
Simple, cost-effective interventions can help keep employees comfortable and healthy. Along with regular breaks where workers can sit, consider these strategies:
- Cushioned floor mats absorb pressure and provide relief for feet and joints.
- Sit-stand workstations allow employees to alternate between sitting and standing to reduce strain.
- Supportive footwear with proper arch and heel support can alleviate discomfort.
- Compression socks can boost circulation and help reduce swelling and fatigue over long shifts.
10 Simple Moves for Instant Relief
While interventions like mats and supportive footwear help, dynamic movement is the most effective way to combat discomfort and health risks. Encouraging employees to take one- to two-minute movement breaks can work wonders for mobility, countering the effects of standing (or sitting) for too long. Share these quick, easy exercises to help employees stay comfortable throughout the day:
- Calf Raises: Slowly lift heels, rise onto toes, and lower back down.
- Ankle Circles: Lift one foot slightly and rotate the ankle in clockwise and counterclockwise circles.
- Quad Stretches: Stand tall, bend one knee, and bring the heel toward the buttocks. Hold the ankle with one hand, keeping the knees together to stretch the front of the thigh.
- Hip Circles: With feet hip-width apart, gently rotate hips in large circles to loosen hips and lower back.
- Hamstring Stretch: Place one foot in front of the other, bend slightly at the waist, and reach toward the toes to stretch the back of the legs.
- Neck and Shoulder Rolls: Gently roll shoulders in circles and move the neck side to side to relieve tension in the upper body.
- Marching in Place: Lift knees up and down as if marching to get blood flowing and activate leg muscles.
- Standing Forward Bend: Bend at the hips and reach toward the floor, letting the head hang to release spine tension and stretch the hamstrings.
- Hip Flexor Stretch: Step one foot forward into a small lunge position, keeping the back straight to stretch the hip gently.
- Torso Twists: Stand with feet shoulder-width apart and rotate the torso side to side, keeping the hips stationary, stretching back and core muscles.
Mobility Training for Long-Term Relief
Improving flexibility and range of motion can help employees relieve discomfort and avoid long-term issues. The Aaptiv app offers a variety of quick and easy mobility workouts, including a seven-minute head-to-toe routine that employees can complete during a short break.
To bring employees’ health and comfort to the next level, Aaptiv’s upcoming Mobility SmartCoach will be able to assess current mobility levels and create personalized exercise plans tailored to individual needs.
By creating movement-friendly workspaces, providing resources for mobility exercises, and encouraging regular mobility training, employers can help reduce the risks of prolonged standing for their employees.
Aaptiv: Helping to Prevent Dangers of Prolonged Standing and Sitting
Aaptiv’s comprehensive employee wellness benefit offers something for every employee. With over 10,000 on-demand workouts, restorative well-being content, and AI-powered fitness plans, Aaptiv guides employees at every step of their wellness journey.
