Study Shows Replacing Sitting with Moderate Exercise Improves Heart Health
By [Author]
The latest research from UCL and the University of Sydney reveals that swapping out just a few minutes of sitting with moderate exercise can significantly improve heart health. This study, published in the European Heart Journal and backed by the British Heart Foundation, is paving the way for better understanding the impact of movement behaviors on cardiovascular health.
Cardiovascular disease is the leading cause of mortality globally, with one in three deaths attributed to it in 2021, the study notes. Since 1997, the number of individuals living with cardiovascular disease worldwide has doubled, a concerning trend that researchers are aiming to combat by uncovering the effects of varying movement patterns on heart health.
The research involved analyzing data from six studies, including over 15,000 participants from five countries, to determine the association between different movement behaviors throughout the day and heart health, as measured by six common indicators. The findings revealed that moderate-vigorous activity provided the most benefit to heart health, followed by light activity, standing, and sleeping compared with the adverse impact of sedentary behavior.
Replacing just five minutes of sedentary behavior with moderate-vigorous activity could lead to tangible improvements in heart health. For example, the study found that a 30-minute change for a 54-year-old woman could translate into a significant decrease in BMI, waist circumference, and glycated hemoglobin.
Dr. Jo Blodgett, first author of the study, emphasized that while small changes to one’s movement behaviors can have a positive effect on heart health, the intensity of movement matters. Even one to two minutes of a brisk walk or stair climbing can help raise the heart rate and make an impact, she added. The study also highlights that people of all abilities can benefit from changes in their physical activity level, with the most sedentary individuals gaining the greatest advantage from becoming more active.
The use of wearable devices as part of the research allowed for a more precise estimation of the health effects of subtle variations in physical activity and posture. Professor Emmanuel Stamatakis, joint senior author of the study, pointed out that the findings contribute to the growing body of evidence linking moderate-vigorous physical activity over 24 hours with improved body fat metrics.
The study concluded that small adjustments to daily routines could lower the risk of heart attack or stroke. The research suggests that incorporating “activity snacks” or making other small changes to increase daily physical activity can help individuals develop a healthy, active lifestyle.
The study, entitled “Device-measured physical activity and cardiometabolic health: the Prospective Physical Activity, Sitting, and Sleep (ProPASS) consortium,” was funded by the British Heart Foundation.
Overall, the study’s findings underscore the considerable health impact of even minor changes in daily physical activity and will provide the basis for personalized recommendations to encourage more active lifestyles and ultimately improve heart health.