How sitting affects heart health has long been suspected, with prolonged sitting being detrimental to overall well-being. Now, new research from the University of Sydney has shed further light on the dangers of prolonged sitting and the limited benefits of standing without movement.
This study offers crucial insights into how sedentary behavior impacts cardiovascular and circulatory health, offering important takeaways for anyone seeking to improve their heart health.
The Harmful Effects of Prolonged Sitting
Previous studies have demonstrated that sitting for extended hours can have a negative effect on cardiovascular health, increasing the risk of heart disease, stroke, and other circulatory problems. This new research, published in the International Journal of Epidemiology, takes this understanding further by quantifying just how dangerous excessive sitting can be.
The study found that sitting for more than 10 hours a day raises the risk of cardiovascular disease by 15% for each additional hour of sitting. This confirms earlier findings that extended periods of sitting have a direct, measurable effect on heart health. Lead researcher Dr. Matthew Ahmadi noted that “sitting affects heart health significantly, contributing to conditions like coronary heart disease, heart failure, and stroke.”
Does Standing Help? Not as Much as We Thought
In the past, standing was considered a potential remedy for the negative effects of sitting. However, this new research from the University of Sydney suggests that standing, when done in isolation without additional movement, does not improve cardiovascular health over the long term.
The study followed 83,000 adults using accelerometers to track how much time they spent sitting, standing, and moving each day. Upon analysis, researchers concluded that standing for long periods — more than two hours a day — do not lower cardiovascular risk.
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In fact, standing too long could increase the risk of circulatory issues like varicose veins, deep vein thrombosis, and orthostatic hypotension.
Dr. Ahmadi emphasized, “Standing alone isn’t enough to improve cardiovascular health. To see real benefits, it’s essential to mix in physical activity like walking or stretching.”
The Risk of Orthostatic Circulatory Diseases
While standing has its own risks, the study highlighted how sitting affects heart health even more drastically by increasing the likelihood of orthostatic circulatory diseases. These include conditions where blood flow becomes restricted due to poor posture or inactivity, leading to issues like varicose veins and chronic venous insufficiency.
Researchers found that the risk of these diseases increased by 26% for every hour a person sat after 10 hours of sitting per day. This reinforces the need to not only limit sitting time but to integrate movement throughout the day.
How Much Physical Activity Is Necessary to Protect Heart Health?
One of the most important findings of the study is the importance of incorporating movement into daily routines. Standing alone is not enough to improve heart health. Instead, experts recommend breaking up long periods of sitting with walking or other physical activities.
According to Dr. Christopher Yi, a vascular surgeon who reviewed the findings, “The key is not just standing, but moving. When you stand still for long periods, blood can pool in your legs, causing problems like deep vein thrombosis. The best approach is to mix in activity like walking or stretching to keeps blood flowing.”
To optimize heart health, researchers suggest incorporating short walking breaks every hour during extended sitting periods. Even small amounts of movement can have a significant impact on reducing cardiovascular and circulatory risks.
What the Experts Say About How sitting affects heart health
Both Dr. Ahmadi and Dr. Yi agree that sitting affects heart health more severely than standing, but neither is a complete solution in isolation. The best way to protect cardiovascular health is to balance standing with regular movement. Dr. Ahmadi stressed, “The next step in our research will be to examine how breaking up sitting periods with short ‘movement breaks’ can improve heart health.”
Dr. Yi also added, “We need to focus more on the quality of activity. It’s not just about standing or sitting, but how we incorporate movement throughout the day.”
Practical Tips to Reduce Health Risks from Sitting
- Break up long sitting periods: Aim to stand and walk around every hour if you have a desk job or sit for long periods.
- Mix in physical activity: Take short walks, stretch, or even opt for standing desks that allow for movement.
- Stay active: Walking, climbing stairs, or even light exercises during breaks can significantly improve your heart and circulatory health.
- Limit standing too long: Avoid standing still for more than two hours without a break to reduce the risk of circulatory problems like varicose veins.
Prioritize Movement for a Healthy Heart
This study reinforces the importance of regular movement in maintaining good cardiovascular health. While sitting affects heart health more severely than standing, neither should be done in excess. To optimize heart health, it is crucial to combine sitting, standing, and walking in a balanced way. Whether at work or at home, make sure to incorporate physical activity to keep your heart healthy and reduce the risk of cardiovascular disease and circulatory problems.
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