Sitting Too Much Can Impact Your Heart Health
The average American adult spends more than half of their day sitting. Whether it’s working at a desk, commuting, or watching TV, most people lead highly sedentary lifestyles.
Studies show that excessive sitting takes a toll on your body, especially your heart.
“Cardiovascular disease occurs because of both genetic and environmental factors like lifestyle,” says Alan Jacobsen, MB, BCh, BAO, a sports cardiologist at University of Utah Health. "We can't change genetics, so we need to work on our lifestyle factors.”
How to Reduce Sedentary Time
Sitting too much slows down metabolism, reduces circulation, and increases the risk of heart disease, heart failure, and even death.
Exercise remains vital for heart health. Jacobsen recommends incorporating a moderate, high-intensity exercise and strength training into daily life.
- Cardio Exercise: Aim for 150 minutes (30 minutes a day for five days) per week. The activity should get your heart rate up and breathing deeply.
- Strength Training: Lifting weights or doing bodyweight exercises improves muscle and bone strength while providing vascular benefits.
“I always encourage my patients to exercise as much as they can, but that doesn't take away from the risk you develop by having a high level of sedentary behavior,” Jacobsen says.
Since simply working out isn’t enough to undo prolonged sitting, it’s essential to move throughout the day. Here are some practical ways to break up long periods of inactivity:
- Take frequent walking breaks. Set a timer to remind yourself to stand up and walk around for at least five minutes every hour.
- Use a standing desk. Alternating between sitting and standing while working can reduce overall sedentary time.
- Track your steps. Use a fitness tracker to monitor daily movement and aim for at least 7,000-10,000 steps per day.
- Walk while talking. If you're on a phone call, use a mobile phone and walk around while you talk.
- Stretch regularly. Gentle stretching and simple body movements can help improve circulation and reduce stiffness.
“We want you to spend as little time as you can just sitting,” Jacobsen says. “Anything you can do while you are standing or moving around, we want you to be doing that. If you are out walking your dog or talking to someone on the phone, use a cell phone and walk while you talk.”
Turning Awareness into Action
Knowing the risks of excessive sitting isn’t enough—it’s about making real changes to daily habits. Jacobsen believes motivation plays a key role in shifting behaviors and suggests finding personal incentives to stay active.
“Getting people to change their behavior is a lot more difficult than providing information,” Jacobsen says.
If you’re not sure how to get started, talk to your doctor.
“I often provide my patients with a prescription for exercise,” he says. “I'll provide information on the frequency, intensity, time, and type of exercise, then make sure they know exactly what they should be doing.”
The more you move, the healthier your heart will be.
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