Reduce Sitting Time to Improve Heart Health and Lower Blood Pressure, Study Finds

Reduce sitting time has been found to have a significant impact on heart health and blood pressure, according to a recent study. The study, which focused on the effects of prolonged sitting, revealed that individuals who spent less time sitting experienced lower blood pressure and improved heart health. The findings suggest that reducing sitting time could be a simple yet effective way to improve overall cardiovascular health. With sedentary lifestyles becoming increasingly common, the study’s results highlight the importance of incorporating more movement and activity into daily routines to promote heart health and lower blood pressure. By reducing sitting time, individuals may be able to proactively improve their cardiovascular well-being and reduce the risk of heart-related issues.
Minimize sedentary behavior to enhance cardiovascular wellness and decrease blood pressure, as per recent research. A study examining the impact of prolonged sitting revealed that individuals who engaged in less sedentary behavior experienced improved heart health and lower blood pressure. The findings underscore the significance of reducing sedentary time in promoting cardiovascular well-being and lowering blood pressure levels. With the prevalence of inactive lifestyles on the rise, the study’s results emphasize the importance of integrating more physical activity and movement into daily routines to support heart health and decrease blood pressure. By minimizing sedentary behavior, individuals may proactively enhance their cardiovascular health and mitigate the risk of heart-related complications.

Reducing Sitting Time and Blood Pressure

According to a new study by Kaiser Permanente, reducing sitting time by as little as 30 minutes daily can lower blood pressure. The study included 283 Kaiser Permanente members between 60 and 89 years of age who had a body mass index between 30 and 50. The participants received ten health coaching sessions over six months, a tabletop standing desk, and an activity tracker. The coaching sessions focused on setting goals for reducing sitting time, and participants completed most of the coaching sessions remotely. The researchers reported that the study participants who received coaching sessions focused on sitting time reduced their inactivity levels by about 30 minutes a day and lowered their blood pressure by almost 3.5 mmHg. The researchers noted that the drop in blood pressure is comparable to a reduction of 4 mmHg found in studies examining increased physical activity as a way to lower blood pressure as well as an average decrease of 3 mmHg in weight loss studies. According to the study authors, decreasing sitting time can improve overall health. Older adults typically sit between 65% and 80% of the time they are awake and sitting is associated with health risks such as heart disease and diabetes.

Dr. Christopher Tanayan, a sports and preventative cardiologist affiliated with Northwell Health in New York, recommends reducing sitting time for blood flow purposes from a cardiovascular perspective. He explains that reducing sitting time can improve blood flow and vascular shear stress, which can help lower blood pressure. However, he also notes that it is unclear how this translates to longer-term blood pressure reductions, unlike the effect one gets from aerobic exercise. The study’s findings suggest that even small reductions in sitting time can have a positive impact on blood pressure and overall health, especially for older adults.

Physical Activity and Heart Health

Over the past decade, numerous studies have reported on the benefits of daily physical activity. One study completed in 2022 showed that three one-minute bursts of vigorous activity can lead to a longer life. A meta-analysis showed a decrease in chronic diseases with increased daily activity. Experts say the current study provides additional support for the conclusions of this past research. Dr. Howard Weintraub, the clinical director of the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart in New York, notes that the data shows that a modest increase in activity leads to a modest decrease in blood pressure. He suggests that starting with a few minutes of activity while standing might be a good start for older adults who are very overweight. Dr. Jennifer Wong, a cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in California, sees the reduction in blood pressure as a huge accomplishment. She recommends starting small and letting people know that research such as this backs up the idea that they don’t need to climb a mountain to improve their health.

Health Risks of Prolonged Sitting

Dr. Christopher Tanayan explains that sedentary behavior contributes to obesity and cardiometabolic unhealthiness. Prolonged sitting can lead to blood clot formation in the lower extremities, which may travel to the lungs. He suggests that sitting all day is inevitable for some lines of work, so it’s important to take regular breaks from sitting. Dr. Scott Kaiser, a geriatrician and the director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in California, notes that prolonged sitting can lead to premature mortality, heart disease, and diabetes. It can also have negative effects on mental health. He emphasizes that metabolism, glucose, muscle tone, bone, and the cardiovascular system are all affected by prolonged sitting. Therefore, it’s important to be mindful of the amount of time spent sitting and to take regular breaks to stand and move around.

Ways to Reduce Sitting Time in English

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Reducing sitting time can have numerous health benefits, including improved posture, increased energy levels, and reduced risk of chronic diseases. By incorporating more movement into your daily routine, you can enhance your overall well-being and productivity.