Prolonged Sitting Linked to Elevated Heart Failure Risk Despite Regular Exercise
A recent study published in the Journal of the American College of Cardiology has found that sitting for 10.6 hours or more a day significantly increases the risk of heart failure and cardiovascular death, even among individuals who engage in recommended amounts of moderate to vigorous exercise.
Researchers analyzed data from nearly 90,000 participants with an average age of 62 from the UK Biobank, following up on them over a median period of eight years. The results showed that about 5 per cent of study participants developed atrial fibrillation, 2.1 per cent developed heart failure, almost 2 per cent had a heart attack, and less than 1 per cent died from cardiovascular-related causes.
The study's findings highlight the long-term negative effects of sedentary behavior on cardiovascular health, contradicting previous recommendations that mere exercise neutralizes these risks. Instead, the research suggests that reducing sitting time and incorporating more movement and activity into daily routines is crucial for mitigating cardiovascular damage.
Experts note that other studies have already demonstrated the heightened risk of high blood pressure, diabetes, and heart disease among long-sitters, including obese individuals who experience increased venous thrombosis and varicose veins due to prolonged immobility. Furthermore, the muscles that support posture are compromised when sitting for extended periods, leading to reduced metabolism and muscle wastage.
To incorporate more activity breaks into daily routines, experts recommend strategies such as:
- Using smartphone alarms to take regular breaks every 30-60 minutes
- Stretching, standing, and walking during breaks
- Alternating between sitting and standing workspaces or using standing desks
- Engaging in team-building activities that promote physical activity, such as sports or outdoor pursuits
By adopting these habits, individuals can reduce their risk of cardiovascular disease and maintain overall health.