The increased risk of heart failure and cardiovascular death also occurs in people who try to compensate and exercise regularly.
In many jobs in front of the computer, when the enormous workload forces us not to even go to the bathroom, we loose track of time and can spend hours without moving. Even if your boss looks at you badly, make sure you get up every now and then and walk, climb the stairs or move minimally because it is not enough to go on a weekend excursion or play a game with friends at the end of the day, which does not make up for the risk of cardiovascular disease and death associated with sitting (or lying down) for more than 10 hours during the day.
This is indicated by a study published in JACCthe flagship journal of the American College of Cardiology, presented at the 2024 American Heart Association (AHA) Scientific Sessions. The work shows that more than 10.5 (10.6) hours of sedentary behavior per day is significantly correlated with future heart failure. and cardiovascular death, even among people meeting recommended exercise levels.
“Our findings support reducing sedentary time to reduce cardiovascular risk, as 10.6 hours per day marks a possibly key threshold linked to increased heart failure and cardiovascular mortality. “Sitting or lying down too much can be harmful to heart health, even for active people,” says Shaan Khurshid, a cardiologist at Massachusetts General Hospital and co-senior author of the study.
It’s no news that lack of exercise is a known risk factor for cardiovascular disease, and in fact, current guidelines recommend more than 150 minutes of moderate to vigorous physical activity per week to promote heart health. Though, experts in this study say that exercise represents only a small fraction of total daily activity and that current guidelines provide no specific guidance on sedentary behavior, which represents a much larger portion of daily activity, despite evidence that it is indeed directly related to sedentary behavior. the risk of cardiovascular disease.
Sedentary lifestyle and cardiovascular risk
Therefore, this study examined the amount of sedentary time when the risk of cardiovascular disease is greatest and analyzed how sedentary behavior and physical activity together affect the chances of atrial fibrillation, heart failure, myocardial infarction and cardiovascular mortality. They included 89,530 participants of the British Biobank, the 56.4% women and with an average age of 62 years. The data came from a Wrist triaxial accelerometer and which recorded the movement for seven days, being the average sedentary time per day of 9.4 hours.
After a average follow-up of eight years3,638 individuals (4.9%) developed atrial fibrillation, 1,854 (2.1%) developed heart failure, 1,610 (1.84%) developed myocardial infarction and 846 (0.94%) died from cardiovascular causes, respectively.
The effects of sedentary time varied depending on the outcome. for atrial fibrillation and myocardial infarction, the risk increased steadily over time without major changes. For heart failure and cardiovascular mortality, the increase in risk was minimal until the sedentary period exceeded 10.6 hours per day, at which point the risk increased significantlyshowing a “threshold” effect for behavior.
For participants who met the recommended 150 minutes of moderate-to-vigorous physical activity or more, the effects of sedentary behavior on the risks of atrial fibrillation and myocardial infarction where substantially reduced, but the the effects on increasing the risk of heart failure and cardiovascular mortality remained prominent.
“Future guidelines and public health initiatives should highlight the importance of reducing sedentary time. Avoiding sitting for more than 10.6 hours per day might potentially be a realistic minimum goal for better heart health,” Khurshid points out. Rocío R. García-Abadillo
How can individuals in sedentary jobs incorporate more movement into their daily routines?
Title: Understanding the Dangers of Sedentary Lifestyles: An Interview with Dr. Emily Stanton
Interviewer (Time.news Editor): Welcome, Dr. stanton! Thank you for joining us today to discuss a critical public health issue that many overlook—sedentary behavior. Your recent insights from the study published in the Journal of the American College of Cardiology reveal alarming correlations between prolonged sitting and heart health. Can you share more details about thes findings?
Dr. Emily Stanton: Thank you for having me! Yes, the study highlights that individuals who sit for more than 10.5 hours a day face a significantly increased risk of heart failure and cardiovascular death. It’s startling for many to learn that even with regular exercise,if they spend excessive time being sedentary,they are still at a higher risk.
Interviewer: That’s engaging yet concerning. So, what implications does this have for people in sedentary jobs—like those of us who sit at computers for hours?
dr. Stanton: Exactly! Many people in desk jobs can fall into the trap of believing that one weekend hike or evening gym session compensates for hours of sitting. However, our findings suggest that simply breaking up long periods of sedentary behavior throughout the day—like walking around the office or taking the stairs—can make a significant difference in mitigating these health risks.
Interviewer: What do you recommend for individuals who work in environments that discourage movement?
Dr. Stanton: It’s crucial to make a conscious effort to integrate movement into your day. As an example, set reminders to stand up and stretch or walk every hour. Consider using a standing desk or taking phone calls while walking. Even small changes can help combat the detrimental effects of prolonged sitting.
Interviewer: Do you believe employers play a role in this issue? What should they be doing to promote employee health?
Dr. Stanton: Absolutely. employers should foster a culture that prioritizes physical well-being. This can include creating designated break times,encouraging walking meetings,or even implementing programs that educate employees about the risks of sedentary behavior. Providing spaces for movement—like gym facilities or outdoor areas—can also be beneficial.
Interviewer: With the new understanding of these risks, do you think public health messaging needs to shift?
Dr. Stanton: Definitely. Public health campaigns traditionally focus on the importance of exercise, but we need to pair that message with the dangers of sitting too much.It’s about finding a balance and recognizing that both movement and sitting play crucial roles in our daily lives.
Interviewer: As we lead increasingly busy lives,any final thoughts on how people can effectively make these changes?
Dr. Stanton: It’s all about small, lasting shifts. Don’t strive for perfection; instead, focus on creating a lifestyle that includes more movement. Whether it’s standing while on a call, taking a short stroll during work breaks, or doing simple exercises at your desk, these changes can add up and significantly improve heart health over time.
Interviewer: Thank you, Dr. Stanton,for these valuable insights! It’s been a pleasure discussing this essential issue with you.
Dr. Stanton: Thank you for having me! I hope this conversation inspires others to take action towards a healthier lifestyle.
