Sitting for too long is dangerous, even if you are active.

New study published in the journal Journal of the American College of Cardiology found that prolonged sedentary behavior—hours of sitting, reclining, or lying down—significantly increased the risk of heart failure and death from cardiovascular disease. Even those who follow exercise recommendations are not completely protected from these dangers.

Don’t sit for more than 10 hours a day

If you’re reading this, chances are you’re spending too. sit a lot of time. Modern life encourages sitting—whether it’s working at a desk, driving a car, or simply relaxing on the couch. This is nothing new: we know that sitting for long periods of time is bad for you. Some studies have shown that An active lifestyle can reverse the damage, but it doesn’t reverse all the damage, according to a new study.

Using data from nearly 90,000 participants UK Biobank In the study, researchers assessed daily activity levels using accelerometers worn on the wrist. Participants were followed for an average of eight years, during which a sedentary lifestyle was strongly associated with an increased risk of cardiovascular disease, including atrial fibrillation (AF), myocardial infarction (MI), heart failure (HF) and cardiovascular disease (SS). mortality.

The average sedentary time was 9.4 hours per day, and just one extra hour dramatically increases the risks.

The tipping point seems to be 10.6 hours per day. For those in the top quartile of sedentary lifestyle, the risk of heart failure jumped by 45% and the risk of death from cardiovascular disease by 62%. These numbers held true even among people meeting the widely recommended 150 minutes of moderate-to-vigorous physical activity (MVPA) per week.

“Our findings support the need to reduce sedentary time to reduce cardiovascular risk: 10.6 hours per day represents a potentially key threshold associated with higher heart failure and cardiovascular mortality,” said Shaan Khurshid, MD PhD, MPH, is a cardiologist at Massachusetts General Hospital and senior author of the study. “Sitting or lying down too much can be harmful to heart health, even for those who lead an active lifestyle.”

How to reduce risk

It’s not entirely clear why sitting for so long is harmful, although researchers have some theories (for example, sitting reduces blood flow and negatively affects insulin sensitivity). However, the cause-and-effect relationship between sitting and negative health outcomes is so well known that we would be wise to think about ways to reduce periods of sitting.

“This study adds to the growing body of evidence of the strong link between sedentary behavior and cardiovascular health,” said Harlan M. Krumholz, MD, Harold H. Hines, Jr. Professor at Yale School of Medicine and JACC Editor-in-Chief. . “The results strongly suggest that we need to encourage people to move towards better health.”

Exercise is, of course, one of the most powerful tools for maintaining heart health, and it’s the first thing you should consider. Current recommendations emphasize at least 150 minutes of moderate- to vigorous-intensity physical activity weekly to reduce cardiovascular risk. However, as Dr. Khurshid noted, this only takes a small part of the day.

In addition to sitting less, even supplementing vigorous activity with lighter exercise can make a big difference, researchers have found. Replacing just 30 minutes of sedentary time with physical activity, even light movement, significantly reduced the risks. For example:

• Replacing 30 minutes of sedentary time with moderate to vigorous activity results in:
  • 15% lower risk of heart failure
  • 10% lower risk of cardiovascular mortality
• Replacing light activity with 30 minutes of sedentary time leads to:
  • 6% lower risk of heart failure
  • 9% lower risk of cardiovascular mortality

Accelerometers played an important role in this research.

To assess participants’ activity, the researchers used wrist-worn accelerometers: wearable devices that measure movement and inactivity, providing precise data on physical activity levels. Wrist-worn accelerometers are not perfect at detecting posture, but they are still much better than self-reports.

These small wearable devices measure movement in multiple directions, providing objective, minute-by-minute data on activity levels. Compared to traditional methods such as self-reports, accelerometers provide much greater accuracy and reliability. The researchers found that participants significantly overestimated their physical activity and underestimated their sedentary lifestyle. While these accelerometers are imperfect, they do provide a much better idea of ​​how much people actually move.

The widespread adoption of accelerometers opens new doors to truly understand and address public health issues. These devices can be used in larger and more diverse populations, providing real-world information about daily activity patterns. As technology advances, accelerometers can also be integrated with other tools, such as heart rate monitors or posture sensors, to provide even more comprehensive insights into health behavior.

Taking steps towards a healthier life (literally)

The message is clear: sitting too much is bad for your heart. But the good news is that the risks can be reduced. Here are some simple strategies to help you reduce your sedentary time:

• Set timers Remind yourself to stand up or stretch every 30 minutes.
• Include walking meetings or phone calls during your work day.
• Use active transport for example, cycling or walking for short trips.
• Replace Screen Time light housework, gardening or hobbies that require movement.

Your heart is the engine that keeps your body running, and every little step you take can strengthen it. Whether it’s replacing 30 minutes of screen time with a brisk walk, standing during phone calls, or simply taking a break between tasks, these small changes can have big benefits for your health.

The science is clear: movement matters not just in the gym, but throughout the day.

Study: Sedentary Lifestyle and Cardiovascular Disease Risk as Measured by Accelerometer was published V Journal of the American College of Cardiology.