Reviewed by Karen Ansel, M.S., RDN
Important Takeaways
- Many of us spend way too many hours a day sitting, thanks to work, commutes, and screen time.
- This sedentary lifestyle can subtly increase our heart disease risks.
- The good news is, there are straightforward ways to break free from prolonged sitting without hitting the gym.
Heart disease stands as the top killer among adults in the U.S. While some risk factors like genetics, age, and gender are out of our hands, many can be managed through a healthy lifestyle and diet. However, health professionals advise steering clear of certain habits, with excessive sitting being the main culprit.
We’ve all had those days full of desk work or binge-watching our favorite shows, often resulting in over eight hours of sitting. To understand why too much time spent on our behinds can harm our heart health, we consulted some experts. Here’s what they revealed:
Why Excessive Sitting is Bad for Your Heart
1. It Can Impair Blood Flow
Your heart puts in a lot of work pumping blood 24/7. But it relies on muscle contractions to maintain good circulation. According to Veronica Rouse, M.A.N., RD, CDE, prolonged sitting can hinder circulation, raising blood pressure and causing blood to pool in your legs. When your muscles are at rest, the heart has to pump harder to keep blood flowing, which might elevate your heart disease risk over time. Research shows that individuals with sedentary work might face a 34% higher chance of dying from heart disease compared to those who remain active throughout their workday.
2. It Could Lead to Weight Gain
Staying inactive is closely associated with weight gain and obesity, which are significant factors in heart disease, says Lisa Andrews, M.Ed., RD, LD. Additionally, prolonged sitting fuels the formation of visceral fat (belly fat), leading to increased inflammation and, ultimately, weight gain—a problematic cycle that can be hard to break.
3. It Might Cause Insulin Resistance
Another crucial reason to get up is that lack of movement can result in insulin resistance. This means less sensitivity to insulin, the hormone that helps move glucose from your bloodstream to your cells for energy. When this process slows down, blood sugar levels can rise, which may lead to type 2 diabetes and possible damage to blood vessels over time. Studies have shown that increased sitting correlates with higher insulin resistance risk. Making an effort to move regularly can help your muscles absorb glucose, reducing your chances of developing heart problems.
4. You Miss Out on the Benefits of Activity
On top of all the above negatives, being sedentary means missing out on the numerous heart-health benefits that come from moving your body. Cardiologist Elizabeth Klodas, M.D. emphasizes that merely walking for 20 minutes daily can significantly decrease blood pressure, reduce inflammation, enhance blood sugar control, and improve cholesterol levels, all crucial for limiting heart disease risks.
Tips for Boosting Heart Health
Breaking the sitting habit may be challenging, but it’s immensely beneficial for your heart. If you’re seeking ways to safeguard your heart, consider these expert recommendations:
- Incorporate “Exercise Snacks”: “Try adding micro-workouts with short, frequent movement breaks throughout your day,” suggests Rouse. These mini-breaks can fit easily into your daily routine and have proven benefits for both insulin and vascular health. Research indicates that even just one minute of light exercise every hour can help improve blood flow and lower blood sugar levels. Setting a reminder could help jog your memory to stretch or stand up.
- Go for the Mediterranean Diet: Eating habits play a crucial role in your heart health. According to Andrews, sticking to a Mediterranean-style diet—packed with heart-friendly fruits, veggies, whole grains, nuts, and olive oil—is highly beneficial. Studies have found that this could potentially cut the risk of heart disease-related death by nearly 50%.
- Stay on Top of Check-Ups: Life can get hectic, and routine doctor’s visits often get pushed aside. However, prioritizing these appointments is vital for monitoring your heart health. As Klodas advises, “You won’t always notice health risks like high cholesterol, so keeping tabs on those numbers is crucial.”
- Get Enough Quality Sleep: While diet and exercise often steal the spotlight, adequate sleep is essential for maintaining heart health. Regularly getting less than seven hours a night is linked to a higher heart disease risk. The American Heart Association places sleep among their top eight strategies for improving heart health.
Final Thoughts
With most of us tied down by office jobs, lengthy commutes, and relaxation time in front of the TV screen, sitting too much has gradually become our norm. Nonetheless, it silently heightens our risk of heart disease. Experts advise that the primary habit to avoid for a healthier heart is minimizing sitting time. Seating for extended periods can negatively impact circulation, push weight gain, and bump up insulin resistance while missing out on the benefits of regular physical activity.
The bright side? Short one-minute movement breaks every hour can significantly mitigate the effects of too much sitting. As Klodas puts it, “You don’t have to be perfect… just strive to be better! Small, consistent efforts can lead to real progress, often in just about 30 days.” So why not set a timer to remind you to rise from your chair? Your heart will appreciate it!
For more info, check out the original piece on EATINGWELL.
