Sitting affects your heart more than lying down or standing up: study
Adults, according to recent studies, spend an average of nine and a half hours a day in a sedentary position, which could have negative consequences for heart health.
Researchers from University College London (UCL) and the University of Sydney carried out six independent studies, involving more than 15,000 people from five countries, to explore the relationship between physical activity and cardiovascular health over a typical 24-hour period. hours.
They found that replacing just a few minutes of sitting with any other activity, whether sleeping or standing, can make a big difference in heart health. Tellingly, seemingly less vigorous activities, such as standing or sleeping, were shown to have more positive cardiovascular effects than simply sitting.
Positive impact in just five minutes of activity
When participants left the sedentary position for just five minutes, engaging in moderate to vigorous activity, significant positive impacts on heart health were observed.
One example highlighted in the study showed that a 54-year-old woman who replaced 30 minutes of sitting with 30 minutes of moderate to vigorous exercise experienced a 2.4% reduction in her body mass index (BMI), a 2.7% lower waist circumference and a 3.6% decrease in blood glucose levels.
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Dr. Matthew Saybolt, medical director of the Structural Heart Disease Program at Hackensack Meridian Jersey Shore University Medical Center, highlighted the importance of regular physical activity for cardiovascular health.
Small changes, big benefits
Dr Jo Blodgett, first author of the study from UCL Surgery and Interventional Sciences and the Institute of Sport, Exercise and Health, summarized the essence of the study by highlighting that activity does not necessarily have to be vigorous to have a positive impact.
“The most beneficial change we saw was replacing sitting with a moderate to vigorous activity, which could be running, brisk walking, or climbing stairs — basically any activity that gets your heart rate up and makes you breathe faster, even for a while.” or two minutes,” Blodgett said.
Sedentary lifestyle and cardiovascular health: a worrying connection
Despite the findings, the researchers recognized certain limitations in their study. While they showed an association between activity and cardiovascular health, they were unable to demonstrate that activity levels were the direct cause of the observed results. The need for long-term research was highlighted to confirm the relationship between higher levels of activity and improved heart health.
Recommendations to improve cardiovascular health
In response to the findings, the researchers offered practical suggestions for making small adjustments to benefit cardiovascular health. Dr James Leiper, associate medical director at the British Heart Foundation, advised incorporating “activity snacks” into your daily routine, such as walking while taking phone calls or setting alarms to get up and do a few star jumps every hour.
Leiper stressed that the key is to make changes that can be maintained long-term and are enjoyable. “ Anything that increases your heart rate can help,” she emphasized, encouraging the adoption of active and healthy lifestyle habits. The overall conclusion is clear: a few minutes of activity can make a difference in cardiovascular health, and small changes can lead to big benefits over time.
