Cardiologists reveal hidden heart risks of prolonged daily sitting and how simple breaks can help

For many of us, sitting for eight to ten hours a day has become part of everyday life. We sit through meetings, work on our laptops, commute home and then spend more time on the couch. It may seem harmless, but spending most of the day sitting can gradually affect our heart health.

Lack of movement can have long-term consequences

"As a cardiologist, one concern I often highlight is that a lack of movement can have long-term consequences. When we sit for hours without taking breaks, our muscles remain inactive and we burn less energy. Over time, this can contribute to weight gain, high blood pressure, unhealthy cholesterol levels and poor blood sugar control, all of which increase the risk of heart disease," says Dr Sanjat Chiwane, Senior Director, Cardiology, Fortis Memorial research institute, Gurgaon.

Dr Sanjat says, "What is particularly important to understand is that going to the gym for an hour does not necessarily make up for sitting throughout the rest of the day. Our bodies are designed to move regularly, and even small amounts of movement can help."

Avoid spending long, uninterrupted sitting periods

The good news is that protecting your heart does not require dramatic lifestyle changes. Stand up every 30-60 minutes, take a short walk between meetings, stretch during breaks or choose the stairs whenever possible. Aim for regular physical activity and avoid spending long, uninterrupted periods sitting.

Dr Chiwane reveals, "My advice as a cardiologist is simple: don't wait until you have a health problem to start moving. Your heart benefits from the little things you do every day. A few extra steps, regular breaks and a more active routine can go a long way towards keeping your heart healthy."

Dr Vaibhav Mishra, HOD, Cardiac sciences, Max Hospital, Patparganj, says, "It does not seem dangerous to sit for 8-10 hours daily, but being physically inactive can slowly start affecting the cardiovascular system, including the heart's functions. Prolonged sitting can result in the reduced work of muscles, which causes poor blood circulation in the legs. It can lead to occasional elevation in both blood sugar levels and blood pressure."

"The increased risks of cardiovascular diseases can also be attributed to spending the majority of the time sitting. Excessive sedentariness is connected to gaining weight, high cholesterol levels, insulin resistance, and inflammation, which puts additional stress on the heart," says Dr Vaibhav.

Fortunately, physical activity can help decrease the mentioned risks. Frequent walks, stretching breaks taken every 30-60 minutes, using the stairs instead of elevators, and regular exercising can promote improved circulation and enhance the heart's condition. Even small portions of exercise can positively influence heart health.

When you spend a lot of time sitting due to the needs of your job, your aim should be not to give up sitting, but to minimize it.

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals. Always seek the advice of your doctor for any questions about medical conditions.)