By: Dr. Roberto Yano
Sitting for long periods has become an increasingly common habit in the modern world. Remote work, the intensive use of technologies, and a sedentary lifestyle have led people to spend many hours sitting daily. However, this behavior can have serious impacts on health, especially the heart.
Sitting for a long time directly affects the functioning of the cardiovascular system. When we remain inactive, blood circulation is reduced, facilitating the accumulation of fats in the arteries. In addition, the habit is associated with a higher risk of high blood pressure, diabetes, and obesity, all factors that strain the cardiovascular system.
5 risks of sitting too long
- Problems with the heart and blood circulation;
- Obesity and weight gain;
- Increased risk of developing type 2 diabetes;
- Back and neck pain;
- Increased risk of deep vein thrombosis (DVT).
The “time limit” to avoid problems
A recent study by researchers at Massachusetts General Hospital, published in the Journal of the American College of Cardiology (JACC), brought a worrying fact: there is a time limit to sit without harming the heart.
The research analysed data from physical activity trackers of almost 90,000 Britons over seven days. On average, people spend 9.4 hours a day sitting. However, the risk of heart failure, heart attack or stroke increases significantly for those who spend more than 10.5 hours a day sitting, reclining or lying down – even if they meet the recommendation of 150 minutes per week of moderate or vigorous exercise.
How to prevent heart problems
If your job requires you to spend long hours sitting, there are simple and effective ways to minimize cardiovascular health risks.
Small breaks throughout the day already make a big difference. Get up every hour to stretch or take a short walk. Whenever possible, include physical exercise in your routine, such as walking, light training, or activities that keep the body moving.
Moving regularly improves blood flow, helps balance cholesterol levels, and protects the heart. These are small changes in daily life that can have a significant impact on your.
