We all know that eating high-fat foods and sugary snacks can lead to cardiovascular disease. But did you know that there is one bad habit we all have that contributes to heart disease and can increase your risk even if you eat right?
It’s sitting too much.
“Long periods of sitting slow circulation, which can increase blood pressure and lead to blood pooling in the legs,” says cardiovascular nutrition specialist Veronica Rouse, M.A.N., RD, CDE. When resting muscles aren’t helping circulate your blood, your heart has to work harder to pump blood throughout your body. Over time, this may increase your risk of heart disease. That may be one of the reasons why research has found that people with sedentary jobs maybe 34% more likely to die from heart disease than people who spend their workdays upright, says Rouse.
In addition, being inactive is linked with weight gain and obesity, which puts you at a higher risk for heart disease. That’s not the only reason you should be breaking up periods of sitting time with some physical activity. Sitting too much also promotes “insulin resistance. When you have insulin resistance, your body is less responsive to insulin, which means more sugar remains in your bloodstream instead of being shunted into your cells for fuel. As blood glucose levels rise, it can lead to the development of type 2 diabetes and can eventually damage your blood vessels, increasing your risk of heart disease.
In addition to all the above adverse effects of sitting too much, too much sedentary time means you’ll miss out on all the other positive things moving your body does for your heart. “Physical activity directly improves nearly every cardiovascular risk factor,” says cardiologist Elizabeth Klodas, M.D. “Even 20 minutes of walking a day helps lower blood pressure, reduces inflammation, improves blood sugar control, and supports healthier cholesterol levels, all critical to reducing heart disease risk. More movement equals more protection.”
The good news is the experts say even short one-minute movement breaks every hour or so can help counteract the effects of sitting. “You don’t have to be perfect … just better,” says Klodas. “Small, consistent changes can make a real difference, often in as little as 30 days.” So, set a timer on your phone to help you remember to get up and out of your chair for a quick movement break.