More movement, less sitting - key to reducing heart disease risk Experts Say

In today’s fast-paced world, many people spend the majority of waking hours sitting—whether at a desk, on the couch, or behind the wheel.

“Move more and sit less.” This well-known advice from the Department of Health and Human Services has become shorthand for improving health and reducing the risk of chronic diseases. Research has long linked sedentary behavior to a range of health issues, including obesity, poor sleep, cancer, and Type 2 diabetes. But new findings from a study in Boston suggest that even regular exercise may not fully offset the cardiovascular damage caused by prolonged sitting, Caliber.Az reports via foreign media.  

Researchers at the Mass General Brigham health care system found that a lifestyle dominated by sitting, reclining, or lying down during most waking hours increases the risk of heart disease, particularly heart failure and death. 

They followed up with participants a median of eight years after the initial data was recorded, focusing on those who developed various heart conditions, including: Atrial fibrillation, Cardiovascular mortality (death), Heart failure - Myocardial infarction (heart attack).   

“Our data reinforces the idea that reducing sitting time and increasing movement is key to lowering heart disease risk, with avoiding excessive sitting being particularly important for reducing the risk of heart failure and cardiovascular death,” said Dr. Shaan Khurshid, co-senior author and cardiac electrophysiologist at Massachusetts General Hospital, in a news release.  

The latest Physical Activity Guidelines for Americans suggest that adults engage in at least 75 to 150 minutes of vigorous aerobic exercise, or 150 to 300 minutes of moderate-intensity aerobic activity each week, along with two days of muscle-strengthening exercises. However, even those study participants who met the aerobic exercise recommendations were not immune to the harmful effects of a sedentary lifestyle. While exercise helped to reduce the risks of heart attacks and atrial fibrillation, it did not fully negate the risks associated with heart failure and cardiovascular death.  

“Exercise is crucial, but avoiding prolonged sitting seems to be equally important,” said Dr. Patrick Ellinor, co-senior author, cardiologist, and co-director of the Corrigan Minehan Heart Center at Massachusetts General Hospital, in the release. “We hope that our findings can help empower both patients and healthcare providers to use movement behaviors to improve cardiovascular health.”  

How to Move More, Sit Less 

You don’t need to join a gym or stand all day to reduce your sedentary behavior. 

Set a timer. Prevent long periods of inactivity by setting a reminder to move for five minutes every hour or ten minutes every two hours.  

Get creative at home. Look for opportunities to get off the couch, such as walking around or doing a few push-ups during TV breaks. Even active chores like vacuuming or cleaning up after meals can help.  

Don’t wait. Make it a routine to exercise right after work or school. Try these home workout videos to get started.   Find exercises you enjoy.

Explore different types of workouts that suit your preferences and schedule. You'll be more likely to stick with something you enjoy.  

Move more at work. Incorporate movement into your workday by standing when taking calls or adding stretch breaks between tasks.

By Naila Huseynova