Sitting Too Much Increases Risk of Heart Attack That Even Exercise Can’t Revive: Study

Last Update:19 November 2024 12:30 IST

Even switching to a standing desk won’t eliminate the negative effects of a sedentary lifestyle, researchers say

The research found that people should avoid sitting for more than 10.6 hours a day. (Photo: Representative/PTI)

A new study has found that sitting all day can increase the risk of heart disease that even exercise can’t prevent.

“Our findings highlight the importance of avoiding excessive sitting, whether or not you are physically active,” he said. first study author Dr. D., a cardiologist at Brigham and Women’s Hospital in Boston. Ezim Ajufo said: CNN.

Associate professor of behavioral medicine at Columbia University Medical Center, Dr. While it’s widely accepted that excessive sitting can harm your health, more research is needed to fully understand the risks and establish clear guidelines for what constitutes too much sitting, Keith Diaz said. did not participate in the study.

Diaz noted that this study was particularly valuable in examining sedentary lifestyles due to its large sample size and robust methodology.

How Much Sitting Is Too Much Sitting?

Researchers analyzed data from nearly 90,000 people who wore accelerometers for a week, comparing their sedentary and active time with later diagnoses such as stroke, heart attack and heart failure, according to the study published Friday in the Journal of the American College. Cardiology.

The findings not only showed a link between sedentary time and increased cardiovascular risk, but also offered a rough guide to what might be considered too much sitting.

“We recommend people avoid sitting for more than 10.6 hours a day,” Ajufo said. “This is not a hard limit, but we believe it offers a reasonable starting point for guidelines and public health efforts.”

Why Is Sitting So Bad?

There are some limitations to the data as it is drawn from the UK Biobank, a large biomedical database that tracks individuals over the long term. But Ajufo noted that the sample was predominantly white and of European descent, which means it may not fully reflect the diversity of the U.S. population.

He explained that the study was observational, meaning it may establish associations but cannot prove that sitting directly causes heart disease.

However, it also makes sense that excessive sitting could have negative health effects, Diaz said. Muscles play a very important role in regulating blood sugar and fat levels, and muscles need regular movement to function properly.

“Taking movement breaks gives your muscles the stimulation they need to function and doesn’t take too much time,” Diaz added.

Can Standing Desk Help?

If you spend your day sitting in the office and commuting, those 10+ hours of sitting can add up quickly.

However, Diaz explained that switching to a standing desk may not be the answer. While standing is an improvement over sitting, remaining motionless for long periods of time does not provide the movement muscles need to effectively break down sugars and fats in the body.

He suggested that a bike or treadmill desk might be more helpful. Alternatively, consider walking during small meetings or finding other ways to incorporate movement into your day.

The key is to introduce movement that fits into your routine, Diaz added. He recommended standing up and walking for a few minutes every 30 minutes to an hour, or walking after completing one task before starting another.

Unfortunately, the study’s data show that even a good exercise at the end of the day may not fully compensate for the negative effects of prolonged sitting, Ajufo said.

“Sometimes we think we can offset unhealthy habits by going for a run,” she said. “However, the findings suggest that moderate to vigorous physical activity, such as running or brisk walking, is not enough to eliminate the damage caused by sitting for long periods of time.” long periods of time.”

However, don’t be discouraged about staying active. Diaz emphasized that exercise continues to be beneficial in many ways for overall health.

“You’re still in better shape than someone who sits all day and doesn’t exercise at all,” he said.