A new study published in the Journal of the American College of Cardiology finds that people who spend more than 10.6 hours a day sitting at work or at home run a higher risk of heart disease, even if they exercise regularly.
The report analyzed the data of 90,000 UK Biobank participants and found a clear link between prolonged sitting and increased risk of cardiovascular disease. The study suggested that limiting sitting to below 10.6 hours per day will be a preliminary guideline for public health recommendations.
Dr. Ezim Ajufo, lead author of the study and a cardiology fellow at Brigham and Women’s Hospital, said, “Our findings underline the need to reduce sitting for extended periods, even among those who are active.” According to him, “Taking movement breaks provides your muscles with stimulation that they need, and even small amounts can make a difference.”
Muscles play a key role in regulating blood sugar and fat levels, requiring movement to function optimally. Standing still doesn’t activate muscles the way movement does, and extended sitting can lead to increased risk of heart attack, stroke, and heart failure.
These can be avoided by taking a movement break every 30-60 minutes, using treadmill or bike desks, holding walking meetings, or shifting between tasks with short walks or standing or walking for a few minutes each hour. While exercise is necessary, movement can easily become part of daily routine.
Limitations of the study include a predominantly White sample of European ancestry and an observational design that establishes associations but cannot prove causation. More studies are needed to specify guidelines for minimizing sitting time.
According to Dr Ajufo, regular exercise does not fully negate risks associated with extended sitting. “Sometimes we think we can completely make up for some of the unhealthy behaviors we have. by going out and going for a run,” she says. “What we can say from the findings is that moderate to vigorous physical activity, so that’s running, a brisk walk is not sufficient to neutralize the harmful effects of sitting.”
However, Dr. Diaz notes, “You’re still better off than the person who sat all day then didn’t exercise.”
Prolonged sitting increases the risks of heart disease: prevention strategies
Breaking of movement:
- Stand/walk every 30-60 minutes
- Stretch/chair yoga hourly
Active workstation:
- Standing desk
- Treadmill/bike desk
Daily habits:
- Take the stairs
- Walk to coworkers
- Take scheduled walking breaks
Easy exercises:
- Push up in a desk
- Chair squats
- Leg raises
Reminders;
- Set timer
- Fitness tracker/app
- Make movement a habit
Remember, while exercise is essential, incorporating movement into daily routines is crucial to mitigating the risks associated with prolonged sitting.