Feb 11, 2025

Standing vs. Sitting: Which Burns More Calories?

Key Takeaways:

Standing Burns More Calories: Standing burns more calories than sitting, but the difference is small unless paired with movement. Incorporating balance boards and shifting weight can increase calorie burn and improve overall health, resulting in a 19.2% increase in energy expenditure compared to sitting.
Standing Improves Energy And Focus: Alternating between sitting and standing can help improve focus, reduce fatigue, and enhance posture. It also promotes circulation, keeping the brain and muscles more engaged throughout the workday.
Support Makes Standing Easier: Using anti-fatigue mats and balance boards can reduce strain and add movement to standing. These tools make it easier to stay active while working, preventing discomfort and stiffness.

It’s a valid question.

Sitting all day might feel normal, but is it the best thing for your body? Hours of inactivity at a desk can lead to stiffness, fatigue, and long-term health risks, moving an essential part of a productive workday.

At FluidStance, we create balance boards – wobble boards – to introduce natural movement while you work. Unlike simply standing, our scientifically validated designs keep your body engaged, improving posture, increasing circulation, and helping you burn more calories effortlessly.

In this article, we’ll discuss the calorie-burning differences between sitting and standing, explain why movement matters more than just being on your feet, and examine how FluidStance’s workplace solutions can transform any desk setup into a more active and engaging environment.

How Many Calories Do You Burn While Standing?

Standing does burn more calories than sitting, but the difference isn’t as dramatic as some might expect. On average, a person burns about 80 to 100 calories per hour while standing, compared to 60 to 80 calories per hour while sitting. That means if you stand for an extra three to four hours a day, you could burn 60 to 120 calories – the equivalent of a small snack. While that may not seem like much, these minor calorie differences increase over time.

However, the real game-changer isn’t just standing – it’s moving. Studies show that micro-movements significantly increase energy expenditure, like shifting your weight or engaging core muscles. That’s where FluidStance balance boards make an impact. Unlike simply standing, our boards increase energy expenditure by 19.2% compared to sitting.

Introduce constant, natural movement. This will keep your muscles engaged and help you burn even more calories without disrupting your workflow. Instead of standing still, you’ll be actively balancing, which enhances circulation, improves posture, and prevents fatigue.

Standing vs. Sitting: A Workday Comparison

While the difference between sitting and standing may not feel significant, it becomes much clearer when looking at an entire workday. The amount of energy your body uses throughout the day can vary greatly depending on your activity level, even if you’re working at a desk. To better understand this, let’s compare how calorie burn stacks up between sitting, standing, and engaging in movement:

Calories Burned While Sitting For A Full Workday

Sitting may be comfortable, but it requires very little energy. Throughout an eight-hour workday, a person burns approximately 480 to 640 calories, depending on their weight, metabolism, and overall health. While this number isn’t insignificant, it’s comparable to the calories burned while sleeping, making prolonged sitting a major contributor to a sedentary lifestyle.

Calories Burned While Standing For A Full Workday

Standing increases energy expenditure, but not by a massive margin. If you stand for the same eight-hour work period, you’ll burn between 640 and 800 calories, offering a net gain of 160 to 320 additional calories burned compared to sitting. While this is an improvement, standing alone is still a passive activity, meaning it doesn’t fully activate muscles like intentional movement. By incorporating wobble boards, like the Level Balance Board, you can yield a higher caloric burn with more movement throughout the day, with research showing an increase in energy expenditure by 19.2% compared to sitting.

The Impact Of Movement Throughout The Day

The real difference-maker isn’t just standing—it’s movement. Small, continuous movements like shifting weight, engaging core muscles, and making micro-adjustments can significantly increase calorie burn. This is why FluidStance balance boards are so effective; introducing natural, low-impact motion turns static standing into an active experience that keeps your body engaged.

Beyond Calories: Other Benefits Of Standing

Standing during your workday offers numerous advantages beyond simply burning extra calories. Incorporating standing and movement into your routine can enhance your health, productivity, and overall well-being. Let’s explore some of the key benefits that come with making the switch to a more active work environment:

Enhanced Energy Expenditure

Standing naturally increases energy expenditure compared to sitting, making it an easy way to boost daily activity levels. With research showing that standing can raise energy expenditure by approximately 19.2% compared to sitting, we know that even small shifts in daily habits can lead to long-term health improvements. Over time, this increase in energy use can contribute to better weight management and improved metabolic health, helping to counteract some of the adverse effects of prolonged sitting.

Improved Heart Rate And Circulation

When you stand, your heart has to work slightly harder to pump blood throughout your body, leading to a moderate increase in heart rate. Studies have shown that standing on the Level Balance Board increased heart rates by an average of 15% compared to sitting, which helps promote cardiovascular health and improve circulation. Better blood flow reduces the risk of issues like swollen legs, varicose veins, and even deep vein thrombosis (DVT), which are more common in individuals who remain seated for long periods.

Greater Range Of Motion And Reduced Stiffness

Unlike sitting, which limits movement and encourages a fixed posture, standing allows for natural weight shifts and subtle body adjustments throughout the day. These small movements help prevent stiffness, improve flexibility, and maintain musculoskeletal health by engaging the muscles that support the spine and joints. Our balance boards have shown an average ankle range of motion of 23.98 degrees, similar to that experienced when walking.

Increased Productivity And Mental Clarity

Movement isn’t just good for your body; it directly impacts brain function. Research suggests that standing and engaging in light movement throughout the day can improve cognitive function, problem-solving skills, and overall mental clarity. 59% of survey participants reported that the Level Balance Board increased their productivity and 51% felt more focused. Increased circulation leads to better brain oxygen and nutrient delivery, helping reduce brain fog, boost focus, and enhance overall workplace performance.

How To Incorporate More Standing Into Your Workday

Switching from a fully seated workday to one with more standing doesn’t have to be complicated. Small, intentional changes can help you gradually transition to a more active routine without disrupting your workflow. Here are some practical ways to add more standing to your daily schedule:

Start With Small Standing Sessions: Going from sitting all day to standing for hours can be challenging, so it’s best to ease into it. Begin by standing for 15-30 minutes, then gradually increase your standing periods throughout the day. Using reminders or setting specific standing goals—like standing for phone calls or while reading emails—can help you build a sustainable habit.
Use A Standing Desk Or Adjustable Workstation: A standing desk allows you to seamlessly transition between sitting and standing, making it easier to incorporate movement into your work routine. A laptop stand or riser can create a more efficient workstation if you don't have access to a full-standing desk. Finding a comfortable height that encourages good posture and minimizes strain on your neck and wrists is essential.
Incorporate Movement While Standing: Standing alone is better than sitting, but adding movement makes an even bigger difference. Shifting your weight, stretching, or using a balance board can keep your muscles engaged and help prevent fatigue. This low-impact movement increases circulation and activates core muscles, helping improve posture and balance.
Take Standing Breaks Throughout The Day: One of the easiest ways to add more standing to your routine is by taking regular breaks. Stand up and move around for at least 5 minutes every hour to improve blood circulation and reduce stiffness. Walking to grab a coffee, stretching, or pacing during a phone call are simple yet effective ways to break up long sitting periods.
Stand During Meetings Or Calls: Standing during meetings or phone calls is a simple way to add movement without affecting productivity. Whether you’re in a virtual meeting or taking a quick phone call, standing can help you stay more engaged and alert. For longer calls, consider pacing or shifting positions to increase movement.
Pair Standing With An Active Surface: Standing on a hard floor for extended periods can cause discomfort, so choosing a supportive surface is essential. An anti-fatigue mat or an active surface can help reduce strain on your feet and legs, making standing more comfortable. These surfaces encourage subtle movements, which prevent stiffness and keep your body engaged.

The Role Of Anti-Fatigue Mats And Balance Boards

Incorporating standing into your workday is a positive step toward better health, but standing on hard surfaces for extended periods can lead to discomfort. This is where anti-fatigue mats and balance boards come into play, offering solutions that enhance comfort and promote movement.

Anti-Fatigue Mats: Designed to reduce strain from prolonged standing, these mats provide a cushioned surface that alleviates pressure on your feet, legs, and back. They can also be used to supplement a wobble board as a base.
Balance Boards: For those seeking to add movement to their standing routine, balance boards introduce a subtle, continuous motion that engages core muscles and improves posture.

The Level Balance Board provides a 360-degree tilt, encouraging natural micro-movements that keep your body active and alert. In a third-party study of more than 400 Level Balance Board users, most felt more comfortable and productive after using the Level for just one week.

Similarly, the Plane® Cloud Balance Board features a textured foam top for added comfort, making it an excellent choice for those new to balance boards. Your natural micro-movements on this board will strengthen and stabilize your body, keep your joints fluid, burn extra calories, and keep you focused and alert.

Final Thoughts

Creating a more active work environment isn’t just about burning extra calories—it’s about fostering long-term well-being. While standing offers benefits over prolonged sitting, true improvement comes from incorporating movement into your daily routine.

Simple changes, like using a balance board or anti-fatigue mat, or taking standing breaks, can enhance circulation, posture, and energy levels, leading to a healthier and more engaged work experience.

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Frequently Asked Questions About Whether Standing Does Or Doesn’t Burn Calories

How does standing affect metabolism?

Standing increases metabolic rate compared to sitting by engaging more muscles and promoting circulation. While the effect is modest, it helps prevent the metabolic slowdowns associated with prolonged sitting. Consistently standing and moving throughout the day supports better energy use and digestion.

Can standing improve focus and concentration?

Yes, standing can improve alertness and focus by increasing blood flow and oxygen to the brain. According to research, 59% of participants reported that the Level Balance Board increased their productivity and 51% felt more focused. Many people find that standing, especially with slight movement, reduces mental fatigue and boosts productivity. This is particularly beneficial in long work sessions where sitting can lead to sluggishness.

Does standing improve posture and spinal health?

Standing encourages better posture and core strength than sitting, in which the latter often leads to slouching. However, it’s important to maintain proper posture and use supportive footwear or mats to prevent discomfort. Alternating between sitting and standing can help reduce strain on the back and improve long-term spinal health.

Is standing for too long bad for you?

Yes, standing for extended periods without movement can cause discomfort and fatigue in the legs, feet, and lower back. To minimize strain, shift weight, take breaks, and use supportive surfaces like anti-fatigue mats. Incorporating slight movements, like shifting or balancing, helps prevent stiffness.

Does standing increase energy levels?

Standing can help prevent the energy crashes associated with prolonged sitting. It keeps circulation flowing, which delivers more oxygen and nutrients to muscles and the brain. Many people feel more alert and less fatigued when they alternate between sitting and standing throughout the day. Research indicates that standing boosts energy expenditure by approximately 19.2%.

How does movement while standing impact calorie burn?

Small movements, such as shifting weight or balancing, can significantly increase calorie expenditure compared to static standing. Using a balance board, for example, keeps muscles engaged and naturally encourages more movement. This continuous activity can help burn more calories without requiring extra effort.

Can standing lower the risk of chronic diseases?

Research suggests that prolonged sitting is linked to an increased risk of heart disease, diabetes, and other chronic conditions. Standing more frequently can help improve blood sugar regulation and cardiovascular health. While standing alone isn’t a cure, it’s a step toward reducing the adverse effects of inactivity.

Is there a best ratio of sitting to standing for the workday?

Experts recommend alternating between sitting and standing throughout the day to avoid fatigue and maximize benefits. A common guideline is to stand for 15 to 30 minutes every hour, gradually increasing based on comfort. Finding a balance that prevents discomfort while encouraging movement is key.

How do anti-fatigue mats and balance boards improve standing comfort?

Anti-fatigue mats provide cushioning to reduce pressure on the feet and legs, making standing more comfortable. Balance boards introduce subtle motion, keeping muscles engaged and preventing stiffness. Both tools help make standing sustainable for longer periods without discomfort.

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