In today’s modern world, many of us spend long hours sitting—whether at a desk, in front of a screen, in the car, or on the couch. While it might seem like a harmless way to pass the time, being sedentary can have significant negative effects on heart health.
The Risks of Sitting Too Much
Research has shown that sitting for long periods of time without movement can increase the risk of high blood pressure, high cholesterol, slow metabolism, and can keep blood sugar elevated —all major risk factors for heart disease. The more time you spend sitting, the higher your risk of developing cardiovascular issues.
Prolonged sitting reduces circulation, making it harder for blood to flow freely throughout the body. This can contribute to the buildup of fatty deposits in blood vessels, raising the risk of narrow and stiff arteries. Unfortunately, sitting too much can also increase inflammation, pain, and insulin resistance, which are linked to heart disease.
The Solution: Move More!
Fortunately, the solution is simple. Incorporating more movement into your day can help counteract the negative effects of sitting. Aim to stand up, stretch, or walk every as often as possible. For some, this might be every 30 minutes, for others, once an hour. Consider setting a timer on your phone, use an app to cue you to take a standing break, or set reminders on your work calendar. Make it a goal to stand during every commercial break or between episodes of you favorite show. Stand when you would normally sit , like while talking on the phone, or while folding laundry. Small changes, like taking the stairs instead of the elevator or standing during a work meeting, will add up over time and make a difference in your heart health.
Remember, improving heart health through exercise is simple. Frequent, light movement throughout the day can improve circulation, lower blood pressure, and reduce your risk of heart disease. So, make it a point to move more and sit less—you’ll be giving your heart the love and care it deserves!
Written by: Stephanie Anklan, Registered Dietitian
