Prolonged sitting can cause heart difficulties and raise the risk of cardiovascular disease. Sedentary behavior for long periods of time might have a negative impact on your heart health and overall well-being. Here are a few ways that prolonged sitting might harm your heart:
- Reduced Physical Activity: Sitting for extended periods of time frequently results in decreased physical activity levels. Regular exercise is essential for keeping your heart healthy. Sitting for long periods without moving can lead to a sedentary lifestyle, which is linked to an increased risk of heart disease.
- Blood Circulation: Sitting for extended periods of time might impair blood circulation in your body. Because your muscles are not actively engaged while you sit, blood flow is slower. Because of the decreased circulation, the risk of blood clots and deep vein thrombosis (DVT) increases. A heart attack can occur if a blood clot dislodges and goes to the heart.
- Sedentary behaviour: Sedentary behaviour has been related to higher blood pressure and cholesterol levels, both of which are risk factors for heart disease. Sitting for long periods of time can lead to weight gain, obesity, and metabolic irregularities, all of which can have a bad impact on heart health.
- Impaired Glucose Regulation: Extended sitting can affect the body’s capacity to appropriately manage blood sugar levels. This can raise the likelihood of developing type 2 diabetes, which is a major risk factor for heart disease.
It is critical to incorporate frequent physical activity and breaks from extended sitting into your daily routine to counteract the detrimental effects of sitting on heart health. Here are some suggestions:
- Take Regular Breaks: If feasible, stand up, stretch, and move about every 30 minutes. Even brief breaks can increase blood circulation and mitigate the detrimental effects of extended sitting.
- Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise per week. Include activities such as brisk walking, cycling, swimming, or any other type of exercise that raises your heart rate.
- Maintain a Healthy Weight: To maintain a healthy weight, engage in regular exercise and eat a well-balanced diet. Excess weight puts strain on the heart and raises the risk of heart disease.
- Create an Active Workspace: Think about using a standing desk or an adjustable workstation that allows you to switch between sitting and standing positions during the day. This can help to decrease sedentary behaviour and promote more mobility.
- Hydration: Drink plenty of water throughout the day to encourage regular movement, as you’ll need to stop for toilet breaks.
Remember to seek personalized advice and suggestions from your healthcare provider, especially if you have pre-existing cardiac issues or concerns about your heart health.