Sitting for long periods of time is not only bad for your health, but new research shows it also increases the risk of cardiovascular disease, even in people who follow weekly exercise guidelines. .

The study published in the Journal of the American College of Cardiology revealed the importance of reducing sedentary time for better heart health.

How much sitting is too much?

World Health Organization (WHO) guidelines recommend at least 150 minutes of moderate to vigorous exercise per week to reduce the risk of heart disease.

However, they do not specify how sedentary behavior affects heart health.

A recent study from Mass General Brigham examined data from nearly 90,000 participants who wore an activity tracker for a week.

The researchers tracked exercise, intensity and sedentary time, defined as waking time spent sitting, sitting or lying down with minimal energy use.

Sleeping and standing were not included in the study. The average sedentary time was 9.4 hours per day.

The participants were divided into four groups based on sedentary time:

• More than 10.6 hours per day (highest risk group)
• 9.5 to 10.6 hours per day
• 8.2 to 9.4 hours per day
• Less than 8.2 hours per day (lowest risk group)

“About 10.6 hours may seem like a lot, but for someone with a desk job and spending time watching TV, it adds up quickly,” said Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital.

Sedentary Time and Heart Risk

The study found a clear association between high sedentary time and four major heart conditions:

• Atrial Fibrillation (AFib): Irregular heartbeat that can lead to blood clots, stroke, and heart failure.
• Heart failure: The heart struggles to pump blood effectively, affecting the body’s supply of oxygen.
• Heart attack (myocardial infarction): The blockage prevents oxygen-rich blood from reaching the heart.
• Cardiovascular mortality: Death due to cardiovascular complications.

The risks for heart failure and cardiovascular mortality were particularly high, with the most sedentary group experiencing a 40% higher risk of heart failure and a 60% higher risk of cardiovascular death.

Exercise alone is not enough

Surprisingly, the study showed that regular exercise could not completely counteract the effects of prolonged sitting.

“Staying active helps, but it doesn’t completely eliminate the risks of excessive sedentary behavior,” Dr Khurshid said.

Studies have shown that replacing sedentary time with light activity such as walking, standing or simple activities can significantly reduce cardiovascular risks.

“Doing anything other than sitting helps,” Dr. Khurshid said. “Even small changes in daily habits can improve heart health.”

Dr. Khurshid’s earlier research, published in Circulation, found that “weekend warriors” – those who concentrate their weekly exercise on 1-2 days – also experienced significant health benefits, up to 260 percent more than inactive people. The risk of many diseases reduces.

According to the study, reducing sitting time is as important as exercising regularly. Whether it’s standing still during a phone call, taking a short walk, or taking a stretching break, every small effort counts toward a healthy heart.