*New research suggests that working out regularly may not be enough to counteract the harmful effects of prolonged sitting.
A study published in the Journal of the American College of Cardiology analyzed data from over 89,500 participants and found that excessive sedentary time significantly increases the risk of heart-related health issues, even for those who meet recommended exercise guidelines.
According to Women’s Health, the study followed participants for a decade, tracking their daily sitting time and physical activity levels. Researchers discovered that people who sat for more than 10.6 hours a day had up to a 60% higher risk of heart failure or death from cardiovascular causes. While engaging in 150 minutes of moderate-to-vigorous exercise per week helped mitigate the risks of atrial fibrillation and heart attacks, it did not fully offset the dangers of heart failure and cardiovascular death.
Prolonged sitting negatively impacts heart health by reducing circulation, weakening the heart muscle, and increasing the risk of weight gain, high blood pressure, and insulin resistance. Inflammation, a contributing factor to various chronic diseases, may also be heightened due to excessive sedentary behavior. Cardiologists emphasize that even active individuals are at risk if they spend most of their day sitting.
To reduce these risks, experts recommend incorporating more movement into daily routines beyond regular exercise sessions. Small lifestyle changes can make a significant difference, such as standing up every hour, using a standing desk, or walking while on phone calls. Other simple strategies include taking the stairs instead of the elevator, parking farther from store entrances, and incorporating micro-movements like squats or jumping jacks throughout the day.
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“Lack of movement slows circulation, weakens the heart muscle, and contributes to weight gain, along with high blood pressure, and insulin resistance,” says Rigved Tadwalkar, MD, a consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center.
Ultimately, reducing sedentary time is just as important as regular exercise for heart health. Those with concerns about cardiovascular risk factors should consult a medical professional for personalized recommendations.
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