Sitting for longer periods of time has never been considered healthy and a must-do option, and to counter the same, many people opt to work out to get relief from the negative effects of sitting the whole day.
However, a recent study has challenged this common assumption. The study published in the Journal of the American College of Cardiology has mentioned that moderate-to-vigorous exercise during the week is not enough to counter the risks caused by prolonged sitting.
Here are the details about the study findings and recommendations proposed by cardiologists:
A recent investigation scrutinized a week’s worth of activity tracker data from over 89,500 participants enrolled in the UK Biobank, a vast longitudinal health study. The researchers sought to measure the correlation between the duration individuals spent sitting and their future susceptibility to cardiovascular ailments, including atrial fibrillation, heart attacks, heart failure, and mortality linked to cardiovascular conditions. The follow-up spanned a decade, yielding compelling findings.
Disturbing Correlations Revealed
Analyzing the collated data, researchers identified a stark association between prolonged sedentary behavior and a heightened risk of severe cardiovascular events. Individuals who remained seated for more than 10.6 hours daily (excluding sleeping time) faced up to a 60 percent increased likelihood of developing heart failure or succumbing to cardiovascular disease, according to womenshealthmag.com.
Interestingly, the study highlighted a mitigating factor. Participants who engaged in a minimum of 150 minutes of moderate-to-vigorous physical activity weekly saw a reduced risk of atrial fibrillation and heart attacks. However, this beneficial impact only modestly curbed the risk of heart failure and cardiovascular mortality, emphasizing that regular exercise alone cannot fully counterbalance excessive sitting.
The researchers underscored the importance of incorporating movement throughout the day. “Even physically active individuals should prioritize reducing sedentary time to optimize cardiovascular health,” they wrote.
Why Extended Sitting Endangers Heart Health
The adverse effects of prolonged sitting are not a novel revelation. Previous studies have consistently linked extensive sedentary behavior to obesity, hypertension, type 2 diabetes, and even certain cancers. Acknowledging these risks, the American Heart Association (AHA) continues to advocate for minimized sedentary time to support overall cardiovascular wellness.
Dr. Rigved Tadwalkar, a consultative cardiologist and medical director at the Cardiac Rehabilitation Center at Providence Saint John’s Health Center, explained the mechanism. “Lack of physical activity impairs circulation, weakens the heart muscle, and encourages weight gain, hypertension, and insulin resistance.” Additionally, he noted that excessive sitting can exacerbate inflammation, a precursor to numerous chronic diseases.
Notably, even individuals who engage in regular exercise remain vulnerable if they spend most of their day sitting. “Exercise alone doesn’t negate the damage caused by prolonged sitting,” Dr. Tadwalkar warned, as per womenshealthmag.com.
Practical Adjustments to Counteract Sedentary Time
To reduce the negative effects of prolonged sitting, experts recommend remaining conscious of daily activity levels. Dr. Ragavendra Baliga, a cardiologist and internal medicine professor at The Ohio State University Wexner Medical Center, suggested limiting sedentary periods to under 10.6 hours per day as a pragmatic target for better heart health.
Even those with desk jobs are not without options. Cardiologist Dr. Christopher Berg from MemorialCare Heart and Vascular Institute advises incorporating movement at every opportunity. “Committing to at least 150 minutes of moderate-to-vigorous physical activity per week is crucial,” he said. For those new to exercise, setting smaller, attainable goals is a practical way to progress.
Simple Yet Effective Movement Strategies
Dr. Berg proposes several easy-to-implement changes to boost activity levels:
Take the stairs: Whenever feasible, opt for stairs over elevators.
Short walks: Make it a habit to take a quick lap around your workspace or home.
Stand more: Use a standing desk or stand up while taking phone calls.
Park farther away: Choose parking spots farther from entrances to add extra steps.
Frequent breaks: Set reminders to stand and stretch every hour.
Active commuting: Walk or cycle for short commutes when possible.
Micro exercises: Perform simple moves like squats or lunges during breaks.
Track your progress: Wear a fitness tracker to monitor steps and receive movement reminders.
While these incremental actions may appear minor, they compound to make a significant impact on cardiovascular health, as per womenshealthmag.com.
Final Thoughts
For those with a family history of heart disease or concerns about their cardiovascular risk, scheduling a consultation with a medical professional is prudent. Physicians can provide personalized assessments and tailor preventive measures to individual needs.
Ultimately, reducing sedentary time, maintaining an active lifestyle, and remaining vigilant about movement are essential to safeguarding long-term heart health.