Prolonged sitting beyond 10.6 hours daily increases heart failure risk by 50%, even with regular exercise, new research reveals.
Prolonged sitting counters the benefits of established heart-healthy exercise routines, despite clear guidelines on recommended duration and activity types for cardiovascular wellness. While maintaining a daily 30-minute workout routine is commendable, what happens when you spend the rest of your day seated at a desk or relaxing on the sofa? A recent study investigates the health implications of a sedentary lifestyle and identifies the threshold at which this sedentary behavior begins to impact cardiovascular health.
“Until now, our understanding of the impact of being sedentary has been limited to a general notion that excessive sitting might be detrimental,” explains Dr. Ezimamaka Ajufo, who serves as a cardiovascular medicine fellow at Harvard-affiliated Brigham and Women’s Hospital. To investigate further, she and her research team analyzed movement patterns and their correlation with cardiovascular disease risk among 90,000 participants from the UK Biobank, a comprehensive health database in the United Kingdom that began collecting data in 2006.
Study participants wore wrist-mounted sensors for a week, tracking time spent sleeping, remaining sedentary, performing light activities, and engaging in moderate-to-vigorous exercise. The research team then monitored the occurrence of atrial fibrillation, myocardial infarction (heart attacks), heart failure, and cardiovascular-related deaths among participants over the subsequent ten years.
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According to Dr. Ajufo, the data revealed a clear correlation between increased sitting time and higher risks of all four conditions. “A particularly striking finding was that individuals who remained sedentary for more than 10.6 hours daily faced approximately 50% higher risks of heart failure and cardiovascular mortality,” she notes. The study, published on February 11, 2025, in the Journal of the American College of Cardiology, suggests that meeting the recommended 150 minutes of weekly moderate-to-vigorous exercise may not be sufficient to protect against cardiovascular disease risks associated with excessive sitting. While regular physical activity largely counteracted the risks of atrial fibrillation and acute coronary syndrome, it didn’t provide the same protection against heart failure or cardiovascular-related death.
Why is sitting harmful?
Extended periods of sitting can significantly disrupt your body’s metabolic processes, reducing its ability to burn calories and metabolize fat effectively. This sedentary behavior can trigger an increase in blood sugar levels, prompting your body to release insulin, the crucial hormone responsible for glucose metabolism. Prolonged sitting can gradually diminish your body’s insulin sensitivity, potentially leading to insulin resistance. This condition not only increases the risk of developing type 2 diabetes but also promotes inflammatory responses that contribute to the accumulation of fatty deposits within arterial walls, leading to ischemic heart disease.
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Scientific research conducted on laboratory rats has revealed that sedentary behavior might influence the expression of numerous genes, particularly the one responsible for producing lipoprotein lipase (LPL). This essential enzyme facilitates the breakdown of fat, enabling its use for energy production or storage within the body. When researchers restricted the rats’ movement, they observed decreased LPL levels, suggesting a potential mechanism that could elevate the risk of coronary heart disease in sedentary individuals.
Scientists have also proposed that the basic physical effects of remaining stationary for extended periods might strain the cardiovascular system and cause temporary spikes in systolic blood pressure. This phenomenon, sometimes referred to as “sitting disease” by cardiologists, underscores the importance of addressing sedentary time as a key factor in managing CVD risk factors.
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What you can do
Begin by monitoring your daily sitting duration. Many individuals find that screen time – whether on smartphones, computers, or televisions – accounts for their longest periods of uninterrupted sitting. Consider implementing these practical solutions to combat the dangers of sitting:
Set a timer. Utilize your smart watch, smartphone, computer, or a basic kitchen timer to alert you every 30 to 60 minutes during periods when you typically remain seated. When the alarm sounds, take a brief activity break by walking around or performing simple exercises. Try marching in place, arm swings, squats, or leg lifts. These breaks in sitting can help mitigate the negative effects of physical inactivity.
Pace during phone calls. Make it a habit to stand whenever you’re on the phone. Challenge yourself to walk around or move in circles while conversing. This simple change can significantly reduce your sedentary time throughout the day.
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Banish bingeing. Fight the urge to watch consecutive episodes of your favorite programs or mindlessly flip through channels. After watching television for an hour, incorporate some household activities to break up long periods of sitting.
Take the long way. Choose parking spots further from your destination to incorporate additional steps into your routine. This strategy can help increase your daily energy expenditure and combat the effects of a sedentary lifestyle.
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“Looking ahead, we anticipate that future health guidelines and public health recommendations will place greater emphasis on reducing excessive sitting time, regardless of individuals’ activity levels during other parts of the day,” says Dr. Ajufo. By implementing these strategies and being mindful of sedentary behavior, individuals can take proactive steps to improve their cardiovascular health and reduce their risk of cardiovascular events
Source:
Julie Corliss (June 1, 2025). Stand up for your heart. Harvard Health Publishing. https://www.health.harvard.edu/heart-health/stand-up-for-your-heart
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