Spending long hours sitting each day may significantly increase your risk of heart disease—even if you include regular exercise in your routine, according to a new study published in the Journal of the American College of Cardiology.
“Our findings emphasize the importance of avoiding excess sitting, regardless of whether or not you’re physically active,” said lead author Dr. Ezim Ajufo, a cardiology fellow at Brigham and Women’s Hospital in Boston.
Study Highlights
Researchers analyzed data from nearly 90,000 participants in the UK Biobank who wore accelerometers for a week to track their activity levels. They compared sedentary time with diagnoses of cardiovascular conditions such as heart attacks, strokes, and heart failure.
The study found a clear association: more time spent sitting corresponded to a higher risk of cardiovascular disease. Ajufo noted that sitting for more than 10.6 hours daily may be a reasonable threshold to guide public health recommendations.
“We would recommend that as many people as possible avoid sitting for more than 10.6 hours a day,” Ajufo said.
Why Sitting is Harmful
Prolonged sitting reduces muscle activity, which is crucial for regulating blood sugar and fat levels. “Muscles need movement to perform their roles efficiently,” explained Dr. Keith Diaz, an associate professor at Columbia University Medical Center who was not involved in the study.
When muscles remain inactive for long periods, blood sugar and lipid levels can rise, increasing the risk of cardiovascular issues.
Breaking Up Sitting Time
Even if you sit at a desk all day, there are ways to incorporate movement:
- Short Walks: Take a few minutes to walk every half hour or between tasks.
- Active Meetings: Consider walking meetings to incorporate movement into your routine.
- Desk Alternatives: Try a treadmill or bike desk, as standing alone doesn’t provide the necessary muscle activity.
While moderate to vigorous exercise—such as running or brisk walking—has immense health benefits, it isn’t enough to fully counteract the effects of prolonged sitting, Ajufo said.
“Sometimes we think we can completely make up for unhealthy behaviors by exercising later, but our findings suggest otherwise,” she added.
Exercise Still Matters
Despite the risks associated with sitting, regular exercise remains a critical component of a healthy lifestyle. “You’re still better off than the person who sat all day and didn’t exercise,” Diaz said, emphasizing the broad benefits of staying active.
The study underscores the importance of reducing sedentary time alongside maintaining an active lifestyle to promote better heart health.
