To enhance your heart health, engage in moderate exercise for 30 minutes instead of sitting. Activities like running, brisk walking, or climbing stairs are excellent choices. Even brief periods of activity that increase your heart rate and make you breathe faster are far better than sitting.
These conclusions come from a study funded by the British Health Foundation and published in the European Heart Journal. The study found that even light activities, such as housework, standing, or even sleeping, are better for heart health than sitting at a desk or on the couch all day.
This study is the first to assess how different daily movement patterns impact heart health. It is also the first major research project published by the International Prospective Physical Activity, Sitting, and Sleep (ProPASS) consortium.
Such research is crucial in addressing heart health issues, as cardiovascular diseases are the leading cause of death worldwide, accounting for one in three deaths in 2021. The situation is worsening, with the global prevalence of heart disease doubling since 1997. Projections indicate it will remain a major cause of death in the future.
What Can We Do About It?
The study demonstrates that improving heart health can be achieved through simple, accessible changes. Although the research was conducted in Britain, it analyzed data from five countries, involving 15,246 participants. The team investigated the effects of replacing sedentary behavior with various activities throughout the week.
They found that even substituting five minutes of moderate exercise for sitting significantly benefits heart health. Moreover, this exercise also provides additional bodily benefits. For example, a 54-year-old woman with a BMI of 26.5 could reduce her BMI by 0.64 (2.4%) and decrease her waist circumference by an inch if she exercises for 30 minutes daily instead of sitting or lying down.
Dr. Jo Blodgett from University College London emphasizes that while small changes in movement improve heart health, the intensity of the activity is crucial. The greatest benefits were observed when sitting was replaced with moderate to vigorous activity.
Different Ways to Improve Heart Health
While vigorous activity is the most effective way to boost heart health, the study points out that even less intense activities can provide long-term benefits. It’s all about consistency and time. For instance, standing at your desk for several hours a day instead of sitting can gradually improve heart health without requiring extra time commitment.
The study also highlights that the least active individuals gain the most significant benefits from changing sedentary behavior to more active routines. Participants wore devices on their thighs, allowing researchers to precisely measure the effects of different postures and physical actions, explains Professor Emmanuel Stamatakis from the Charles Perkins Centre in Sydney, Australia.
Personalized Recommendations for an Active Lifestyle
The study adds to the growing body of evidence linking moderate to vigorous physical activity over a full day with lower body fat. While these findings may not be surprising, the study’s unique approach of analyzing behavior over a 24-hour period allows for more personalized recommendations. Professor Mark Hamer from University College London notes that this approach helps doctors provide individualized advice on how to incorporate more activity into daily routines.
James Leiper, associate medical director at the British Heart Foundation, emphasizes that even small changes to daily routines can reduce the risk of stroke or heart attack. The study shows that brief periods of activity can improve cholesterol levels, BMI, waist size, and other physical metrics.
Leiper suggests incorporating “activity snacks” into your day, such as walking while on the phone or setting an alarm to stand up and do a few star jumps every hour. These small changes can help establish a more active, healthy lifestyle.
