Excessive Sitting Poses Risks to Health Despite Regular Exercise, Study Finds

It’s well known that excessive sitting is harmful, but a new study highlights a critical detail: spending over 10.5 hours a day sitting or lying down may increase the risk of severe heart problems, even with regular exercise.

This study adds nuance to our understanding of the balance between the risks of a sedentary lifestyle and the benefits of physical activity in mitigating those risks.

Researchers from the Broad Institute of MIT and Harvard, led by cardiologist Shaan Khurshid, propose setting guidelines not only for minimum exercise requirements but also for maximum sedentary time.

Sedentary Behavior and Heart Health

“Our findings indicate that reducing sedentary time can help lower cardiovascular risks, with 10.6 hours a day emerging as a potential tipping point linked to higher rates of heart failure and cardiovascular mortality,” says Khurshid. “Even for active individuals, excessive sitting or lying down can negatively impact heart health.”

The study tracked activity data from 89,530 participants, with an average age of 62, who wore fitness trackers for a week. Researchers then compared this data to the group’s long-term health outcomes over an average follow-up period of 8 years.

The median sedentary time was 9.4 hours daily, but a significant risk threshold emerged at 10.6 hours per day. Participants who sat for at least 10.6 hours had a 40% higher risk of heart failure and a 54% greater risk of cardiovascular mortality compared to those who sat less.

A Risk Factor Even for the Physically Active

The risks were highest for those who didn’t exercise regularly, but even individuals meeting the recommended 150 minutes of moderate-to-vigorous physical activity per week experienced adverse effects. Those sitting 10.6 hours or more, despite exercising, were 15% more likely to develop heart failure and 33% more likely to die from cardiovascular issues compared to those sitting less.

While earlier research has suggested exercise can counteract the effects of sitting, this study indicates physical activity may not completely mitigate the health risks of prolonged sedentary behavior.

Though the data can’t definitively prove a causal link between sitting and major heart problems, the findings strongly suggest a connection.

The study’s strengths include its large sample size, wearable technology data collection, and machine learning analysis. Unlike self-reported studies, this method reduces inaccuracies, as people often underestimate their sedentary time.

This doesn’t diminish the importance of exercise—numerous studies have shown that even small increases in activity can significantly improve health. However, it’s equally crucial to monitor the amount of time spent sitting.

“Future guidelines and public health initiatives should emphasize reducing sedentary behavior,” says Khurshid.

“Aiming to avoid sitting for more than 10.6 hours a day could be a practical baseline for better cardiovascular health.”

Read the original article on: Science Alert

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