Modern life makes it easy to spend hours sitting—at work, during commutes, and while relaxing. But did you know that excessive sitting is linked to a higher risk of heart disease and even early death? A large study published recently in The Journal of the American College of Cardiology examined how sitting time and physical activity affect mortality risk.
The Key Findings:
Sitting for more than 8 hours a day is associated with a higher risk of cardiovascular disease and early death, especially in those who are not physically active.
However, even moderate levels of physical activity (150–299 minutes per week) significantly reduce the negative effects of prolonged sitting.
For those who get at least 300 minutes of moderate-to-vigorous exercise per week, the increased risk from sitting disappears entirely.
Replacing one hour of sitting with walking or vigorous exercise showed the greatest health benefits.
What This Means for You:
Move More, Sit Less – If your job or lifestyle involves prolonged sitting, make an effort to take breaks, stand, or walk for at least a few minutes every hour.
Aim for 150–300 Minutes of Exercise Per Week – This is about 30 minutes a day, five times a week. Walking, cycling, swimming, or any moderate activity counts!
Vigorous Activity is Even Better – If possible, include jogging, intense cycling, or sports to further protect your heart.
Standing Helps, but Walking is Better – If you can’t exercise, simply standing more or taking short walks throughout the day can still be beneficial.
Small Changes, Big Impact
While we can't always avoid sitting, we can offset the risks by staying active. The more you move, the healthier your heart will be. If you're concerned about how your lifestyle may be affecting your heart health, talk to your doctor about simple ways to incorporate more movement into your daily routine.
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