Sitting for long hours and the risk of heart disease
“Even maintaining the recommended 150 minutes of moderate to vigorous exercise per week may not be enough to counteract the harmful effects of sitting for long hours at work,” said Dr Menon, consultant cardiologist, Sir HN Reliance Foundation Hospital, Mumbai (India).
Dr. Menon cites a new study that found that sitting for 10.6 hours or more per day was significantly associated with future heart failure and cardiovascular death regardless of whether you exercised.
The study, published in the Journal of the American Academy of Cardiology, used data from nearly 90,000 participants with an average age of 62 from the UK Biobank.
UK Biobank is a long-term prospective biobank research project in the United Kingdom. It is an important national health resource with the aim of improving the prevention, diagnosis and treatment of many serious and life-threatening diseases, including: cancer, heart disease, stroke, diabetes, arthritis, osteoporosis, eye disorders, depression and forms of dementia.
After a median follow-up of eight years, about 5% of participants developed atrial fibrillation (an irregular heartbeat in the upper chambers of the heart), about 2.1% developed heart failure, nearly 2% had a heart attack, and less than 1% died from cardiovascular-related causes.
First, it shows how persistent and long-lasting the adverse effects of sedentary behavior on cardiovascular health really are.
Second, it shows that the recommended hours of exercise need to be supplemented with other types of movement and more active rest periods.
Many studies have also shown that people who sit for long periods of time without much physical activity, especially those who are sedentary, have much higher rates of high blood pressure, diabetes and heart disease.
In obese people, sitting for long periods of time or especially sitting with legs crossed for long periods of time can increase the risk of venous thrombosis and varicose veins.
Muscles maintain their tone and function when we stand, walk or stand upright. Sitting relaxes these muscles and prolonged sitting leads to a decrease in metabolism and muscle loss. This changes the internal environment of the body and leads to muscle loss and fat gain.
Solution
To reduce your risk of heart disease from sitting for long periods of time, you can take the following steps:
Walk or stand up regularly: Every 30 minutes, try to stand up or walk a few steps to improve blood circulation.
Exercise regularly: Do exercise for at least 30 minutes every day, especially cardiovascular exercises such as jogging, swimming, cycling.
Adjust your sitting posture: Make sure you sit properly, have a comfortable chair, and support your back to reduce stress on your body.
Maintaining a healthy lifestyle and balancing work and exercise can help reduce your risk of heart disease and improve your overall health.
