Sitting Increases Risk of Heart Failure and Cardiovascular Death

Spending more than 10.6 hours a day sitting or lying down is strongly associated with future heart failure and cardiovascular death, even among those meeting exercise guidelines, according to new research.

“Our findings highlight the need to limit sedentary behavior to lower cardiovascular risks,” said Dr. Shaan Khurshid, co-senior researcher and cardiologist at Massachusetts General Hospital. “Prolonged sitting can harm heart health, even in physically active individuals.”

Key findings

• Threshold for Risk: Risks of heart failure and heart-related death significantly increased after exceeding 10.6 hours of daily sedentary behavior.
• Study Overview: Researchers analyzed data from nearly 90,000 participants in the U.K. Biobank. Over an average follow-up of eight years, 5% developed irregular heartbeats, 2% experienced heart failure, and about 1% died from heart-related conditions.
• Impact of Activity: Replacing just 30 minutes of sitting daily with light activity reduced heart failure risk by 6% and heart-related death by 9%. Moderate-to-vigorous activity decreased heart failure risk by 15% and heart-related death by 10%.

Dr. Charles Eaton from Brown University emphasized in an editorial that people often overestimate their physical activity and underestimate sedentary time. Public health efforts should focus on minimizing sedentary hours as a practical goal for heart health improvement.

Source: American College of Cardiology, November 15, 2024.

Microbiomme's Tips to Reduce Sedentary Time

1. Set Movement Alarms: Use a timer or app to remind you to stand or move every 30 or 60 minutes.
2. Incorporate Movements: Stand while on phone calls or perform light stretches or squats during breaks.
3. Optimize Workspaces: Use standing desks or adjustable workstations to alternate between sitting and standing. Incorporating a balance board or foot pedal device for light activity while working can be a good idea too.
4. Active Commutes: Park further from your destination to increase daily step count or use stairs instead of elevators.
5. Social Movement: Suggest post-meal walks to colleagues or friends. Check Microbiomme's post about Why You Should Start Doing Post-Meal Walks.
6. Home-Based Strategies: Combine TV time with light activity, such as stretching or using resistance bands.
7. Track Your Activity: Wear a tracker to monitor steps and sedentary time. Aim for at least 7,000 steps per day.