Let’s face it: sitting too much has become a bit of a health concern. And while we may do what we can to stay active and on our feet throughout the day, it turns out that one in four Americans are sedentary for more than eight hours each day. That makes sense—after all, between your commute to work, your time at a desk or in meetings and some time at the end of the day to eat dinner and maybe watch a little television, there are plenty of opportunities to stay seated. But a new study suggests that you should break up that sedentary time however you can, especially if you’re sitting for 10 hours each day.
A recent study published in the Journal of the American College of Cardiology (JACC) and presented at the American Heart Association’s 2024 Scientific Sessions suggests that spending more than 10.6 hours a day sitting, reclining or lying down can significantly increase your risk of heart failure and cardiovascular death—even among people who exercise regularly. Here’s what you need to know.
How Was This Study Conducted?
To arrive at their conclusions, research teams at Massachusetts General Hospital and the University of Cambridge analyzed data from 89,530 participants in the UK Biobank, a large ongoing study in the United Kingdom. This particular study used data from Biobank participants who wore accelerometers on their wrists to monitor daily activity. (Accelerometers, unlike pedometers, track many kinds of physical activity—not just a number of steps.) These participants had an average age of 62 years, and just over half of them were women.
The study used one week of accelerometer data to determine how long participants were sitting, reclining or laying down each day. That accelerometer data also helped track which participants performed moderate to vigorous physical activity and for how long. Moderate to vigorous physical activity includes activities that raise your heart rate and often make you break a sweat. Examples include things like running, hiking and biking, plus some team sports and even vigorous dancing. To see health benefits, experts recommend getting in at least 150 minutes of moderate to vigorous physical activity each week.
What Did the Study Find?
After eight years of follow-up, the results were clear: individuals who spent more than 10.6 hours per day in sedentary behavior—sitting, reclining or laying down—faced a significant increase in the risk of heart failure and cardiovascular mortality. Specifically, those who spent this amount of time sedentary had a notably higher risk, even if they exercised for the recommended amount of time each week.
Participants who were sedentary for 10.6 hours or more each day had a 40% higher risk of heart failure when compared to participants who were sedentary for fewer than 10.6 hours per day. The most sedentary group also had a 54% higher risk of dying from cardiovascular disease.
“Our findings support cutting back on sedentary time to reduce cardiovascular risk, with 10.6 hours a day marking a potentially key threshold tied to higher heart failure and cardiovascular mortality,” Shaan Khurshid, MD, MPH, a cardiologist and co-author of the study, said in a media release. “Too much sitting or lying down can be harmful for heart health, even for those who are active.”
The study did reveal that the adverse effects of prolonged sedentary periods were less evident in those who engaged in moderate to vigorous physical activity. However, the increased risk of heart failure and cardiovascular death remained elevated for those who were sedentary for extended periods. Folks in the most sedentary group who performed moderate to vigorous physical activity for at least 150 minutes during the week still had a 15% higher risk of heart failure and a 33% higher risk of dying from cardiovascular disease when compared to participants who were sedentary for fewer than 10.6 hours per day.
Traditional heart health guidelines sometimes overlook sedentary behavior, focusing instead on physical activity. This study highlights the importance of addressing sedentary time as an equally critical factor in helping prevent cardiovascular disease.
“This study adds to the growing evidence of a strong link between sedentary behavior and cardiovascular health,” said Harlan M. Krumholz, MD, a professor at Yale School of Medicine and editor-in-chief of JACC. “The findings strongly suggest that we need to get people moving to promote better health.”
The study also found that small changes could reap big rewards when it comes to moving more during the day. Participants who moved just 30 more minutes each day—meaning they were sedentary for 10.1 hours rather than 10.6—saw a substantially lower risk of heart failure when compared with the most sedentary group.
How Does This Apply to Real Life?
The good news is there are several ways to counteract the effects of sedentary behavior and improve your heart health, especially if you look for ways to slowly lower the amount of time you spend doing sedentary activities each day. Here are a few simple ways to start:
- Take frequent breaks. If you have a desk job or spend long hours sitting, research recommends making it a habit to stand up and stretch or go for a short walk every 30 minutes.
- Stand while working. To reduce your sedentary time, consider using a standing desk or taking phone calls while walking. Some makeshift solutions, like carrying your laptop over to a higher surface on a day when you’re working from home, could help you start this habit without a big added expense.
- Increase your physical activity. Incorporate more movement throughout the day beyond your regular exercise. Take the stairs, walk and bike to nearby places or engage in other forms of physical activity that help break up long periods of inactivity.
- Set activity reminders. Use a fitness tracker or phone alarm to remind you to move every 30 to 60 minutes.
The Bottom Line
A new study published in JACC reveals a link between sedentary behavior and heart health. Even for those who are active, spending more than 10.6 hours a day sitting or lying down can significantly increase the risk of heart failure and cardiovascular death. The findings suggest you can boost your heart health with regular exercise and reducing sedentary time throughout the day. If you’re concerned about your heart health, speak with a healthcare professional to re-evaluate your daily routine and reduce your sitting time. Simple lifestyle adjustments, like incorporating more movement throughout your day and taking regular breaks, can be an easy way to help protect your long-term cardiovascular health.
