What are the common misunderstandings about tiredness and swelling from standing all day?
This answer is a draft. It stays unpublished until legal review and source verification are complete.
Many jobs in Japan are done on your feet: retail, kitchens, healthcare, factory lines. Standing work is often assumed to be "healthier than a desk job". But standing for long hours carries its own strain, and it is linked to swollen legs, lower-back pain and varicose veins. Here are the public sources and what you can do.
Points to weigh
| Item | Details |
|---|---|
| The strain of standing work | Blood pools in the leg veins → swelling and heaviness. Over the long term, a risk of varicose veins in the legs. Strain on the lower back, the sole of the foot (plantar fascia) and the knees |
| Guide | Sit or walk for a few minutes every hour. Do not keep standing motionless in the same spot |
| What you can do on the spot | Raise and lower your heels (the calf pump), shift your weight from side to side, rest one foot on a low step, wiggle your toes |
| Breaks | Sit with your feet higher than your heart (on a stool) for a few minutes |
| Shoes | Cushioning, a stable heel cup and the right width. A heel of 3 cm or less suits long hours. Insoles are a supplement (see our article on insoles) |
| Floor | On hard floors, an anti-fatigue mat (common at kitchen stations and tills) |
| Compression | Medical-grade compression stockings are used to prevent varicose veins and ease symptoms. Compression socks sold in shops are classed as general goods and cannot carry health claims; most have weak compression |
| When to see a doctor | Swelling, pain or warmth in one leg only (possible blood clot); bulging veins or skin discolouration (varicose veins) |
- The Ministry of Health, Labour and Welfare's Guidelines for Preventing Lower-Back Pain in the Workplace list, for standing work, resting one foot on a step, the height of the work surface, cushioned flooring and sitting down at suitable intervals.
- Varicose veins in the legs are attributed to standing work, pregnancy, ageing and heredity, and are more common in women. Calf exercise and compression stockings are the standard advice from vascular surgeons for prevention.
- The Physical Activity Guide 2023 frames the question not as "which is healthier, sitting or standing work" but as "how often you change posture".
[Verify] Check the standing-work section of the lower-back pain guidelines, and the explanation of varicose veins against materials from the Japanese Society of Phlebology and similar bodies.
Misunderstanding 1｜A standing job means you get enough exercise
Standing still counts for little as physical activity (about 1.3–2 METs), and in terms of pooled blood in the legs it is a separate problem from sitting. You need to walk and move.
Misunderstanding 2｜My legs are swollen because I drank too much water
Swelling from standing work is gravity pulling blood and fluid into the legs. Restricting fluids backfires (dehydration thickens the blood). Work your calves and raise your legs.
Misunderstanding 3｜Shop-bought compression socks prevent varicose veins
Shop-bought compression socks are general goods: they cannot carry health claims and their compression is weak. Medical-grade compression stockings have their pressure chosen by a doctor or a specialist shop.
Misunderstanding 4｜If you are tired, sitting down in your break is enough
Raising your feet above heart level helps swollen legs more than just sitting. Even a few minutes.
Misunderstanding 5｜Choose shoes by looks; you will get used to them
Standing for long hours in ill-fitting shoes causes pain in the soles, knees and lower back. Cushioning, width and a stable heel. Keep heels low.
---
Sources
- Ministry of Health, Labour and Welfare, *Guidelines for Preventing Lower-Back Pain in the Workplace* [職場における腰痛予防対策指針] (standing work)
https://www.mhlw.go.jp/stf/houdou/2r98520000034et4.html
- Ministry of Health, Labour and Welfare, *Physical Activity and Exercise Guide for Health Promotion 2023* [健康づくりのための身体活動・運動ガイド2023] (sedentary behaviour and posture)
https://www.mhlw.go.jp/content/10904750/001171393.pdf
- Japanese Society of Phlebology, *Varicose veins of the legs* [下肢静脈瘤]
https://js-phlebology.jp/
⚠️ Editorial note: the source URLs above were identified by search. Our working environment cannot reach go.jp domains, so the contents have not been checked against the text. Verify every source before publication and record who checked it and when.
About this article
What we share here are ideas and everyday practices passed down among people living in Japan, together with general information drawn from public sources. They are not official recommendations, and they are not professional instruction. Practices vary between households and regions.
This is general information. Results vary from person to person and depend on your own conditions and surroundings.
Please decide for yourself, using your own judgement, whether any of this suits your situation. We cannot accept responsibility for any damage, loss or injury arising from following this article.
This article is not meant to diagnose or manage any specific medical condition. If you are worried about your health, see a doctor rather than relying on your own judgement.
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