Study Links Excessive Sitting to Heart Failure, Death Risk

A recent study published in the Journal of the American College of Cardiology (JACC) reveals that sitting for more than 10.6 hours daily significantly increases the risk of heart failure and cardiovascular death, even for individuals meeting the recommended 150 minutes of moderate-to-vigorous physical activity each week. These findings highlight the critical need to reduce sedentary time, as exercise alone cannot counteract its harmful effects.

Presented at the American Heart Association’s Scientific Sessions 2024, the study analyzed data from nearly 90,000 participants with an average age of 62. Participants wore wrist accelerometers for over seven days to track activity levels. Over a median follow-up period of eight years, 5% developed atrial fibrillation, 2.1% experienced heart failure, nearly 2% had heart attacks, and less than 1% died from cardiovascular-related causes. Despite adhering to exercise guidelines, the research underscores that sedentary behavior is a significant risk factor for heart disease.

While adhering to the 150-minute weekly exercise recommendation reduced risks of atrial fibrillation and heart attacks linked to sedentary behavior, heart failure and cardiovascular death risks remained elevated for those who sat for extended periods. "Exercising the guideline-recommended amount cannot completely undo a sedentary lifestyle," said Christopher Berg, a cardiologist at MemorialCare Heart and Vascular Institute.

To address this, researchers advise incorporating more movement throughout the day. "Our advice is to reduce sitting whenever possible," said Shaan Khurshid, Cardiac Electrophysiologist at Massachusetts General Hospital and co-senior author of the study. Effective strategies include ‘activity snacks’ — brief bursts of physical activity such as taking the stairs or doing quick exercises — which can help mitigate cardiovascular risks. Berg also recommends using smartwatches to prompt movement reminders and adding small, active tasks into daily routines.

In an effort to counteract sedentary behavior, many workplaces have implemented standing desks. However, a recent study from the University of Sydney, as reported by MBN, shows that standing alone may not provide the cardiovascular benefits many had hoped for. While standing is beneficial, promoting ongoing movement throughout the day remains essential for maintaining heart health.

Prolonged sitting and other sedentary behaviors have been linked to numerous health issues, including diabetes, weight gain, depression, dementia, and various cancers, according to Yale Medicine. In Mexico, the Ministry of Health (SSA) identifies sedentary living as the fourth leading cause of global mortality, significantly contributing to the rise of chronic non-communicable diseases, as reported by MBN.