Sitting Too Long At Work? Even Hitting The Gym Won’t Reduce Heart Attack Risk, Says Study

Last Updated:November 19, 2024, 13:16 IST

Researchers said even switching to a standing desk would not cancel the negative impacts of a sedentary lifestyle

The study revealed that people should avoid sitting more than 10.6 hours a day. (Photo: Representative/PTI)

A new study has revealed that sitting all day can increase the chances of heart diseases that even working out cannot cancel out.

“Our findings emphasise the importance of avoiding excess sitting… whether or not you’re physically active," said first study author Dr Ezim Ajufo, a cardiology fellow at Brigham and Women’s Hospital in Boston, told CNN.

While it’s widely recognised that excessive sitting can harm your health, more research is needed to fully understand the risks and determine clear guidelines for what constitutes too much sitting, said Dr Keith Diaz, an associate professor of behavioural medicine at Columbia University Medical Centre, who was not involved in the study.

This study is particularly valuable in examining sedentary lifestyles due to its large sample size and robust methodology, Diaz noted.

How Much Sitting Is Too Much Sitting

The researchers analysed data from nearly 90,000 individuals who wore accelerometers for a week, comparing their sedentary and active time to subsequent diagnoses of conditions such as stroke, heart attack, and heart failure, according to the study published Friday in the Journal of the American College of Cardiology.

The findings not only showed a link between increased sedentary time and higher cardiovascular risk, but also suggested a rough guideline for what might be considered too much sitting.

“We recommend that people aim to avoid sitting for more than 10.6 hours a day," said Ajufo. “This is not a strict cutoff, but we believe it offers a reasonable starting point for guidelines and public health efforts."

Why Sitting Is So Bad?

There are some limitations to the data, as it was drawn from the UK Biobank, a large biomedical database that tracks individuals over the long term. However, the sample was predominantly White and of European descent, which means it may not fully reflect the diversity of the U.S. population, Ajufo noted.

The study is observational, meaning it can establish associations but cannot prove that sitting directly causes heart disease, she explained.

That said, it stands to reason that excessive sitting could have negative health effects, Diaz said. Muscles play a crucial role in regulating blood sugar and fat levels, and for them to function properly, they need regular movement.

“Taking movement breaks provides the stimulation your muscles need to perform their functions, and it doesn’t take much," Diaz added.

Can Standing Desk Help?

If you spend your day sitting in an office and commuting to and from work, those 10+ hours of sitting can quickly add up.

However, switching to a standing desk may not be the solution, Diaz explained. While standing is an improvement over sitting, staying stationary for long periods doesn’t provide the movement muscles need to effectively break down sugars and fats in the body.

A bike or treadmill desk might be more beneficial, he suggested. Alternatively, consider walking during smaller meetings, or finding other ways to incorporate movement into your day.

The key is to introduce movement that fits your routine, Diaz added. He recommended standing up and walking for just a few minutes every 30 minutes to an hour, or after completing a task before starting another.

Unfortunately, the study’s data suggests that even a good workout at the end of the day can’t fully offset the negative effects of prolonged sitting, Ajufo noted.

“Sometimes we think we can counterbalance unhealthy habits by going for a run," she said. “But what the findings show is that moderate to vigorous physical activity, like running or brisk walking, is not enough to undo the damage caused by sitting for long periods."

That said, don’t get discouraged about staying active. Exercise remains beneficial for overall health in many ways, Diaz emphasised.

“You’re still better off than someone who sits all day and doesn’t exercise at all," he said.

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