A new study warns that prolonged sitting, such as spending hours at a desk, may sharply increase the risk of heart disease — and even regular exercise may not completely mitigate the harm. Researchers urge incorporating movement throughout the day to counteract the negative effects of a sedentary lifestyle.
“Our findings emphasize the importance of minimizing extended sitting, regardless of your physical activity levels,” said Dr. Ezim Ajufo, lead author of the study and a cardiology fellow at Brigham and Women’s Hospital in Boston.
The study, published in the Journal of the American College of Cardiology, tracked 90,000 participants using accelerometers for a week, examining their sedentary and active periods against the risk of cardiovascular conditions such as heart attack, stroke, and heart failure. The findings revealed a clear connection between prolonged sitting and increased cardiovascular risks, suggesting people should aim to sit for fewer than 10.6 hours daily.
“This is a preliminary guideline rather than a strict limit, but it’s a meaningful starting point for public health strategies,” Ajufo added.
Why Sitting is Harmful
Dr. Keith Diaz, an associate professor of behavioral medicine at Columbia University Medical Center, explained that muscles play a vital role in regulating blood sugar and fat levels, which require periodic stimulation through movement. Prolonged inactivity reduces this stimulation, increasing health risks.
“Breaking up long periods of sitting with movement — even brief activity — can make a significant difference,” Diaz noted. For example, standing or walking for a few minutes every 30 to 60 minutes can help.
However, alternatives like standing desks might not be sufficient, as standing still doesn’t engage muscles as effectively as active movement. Diaz recommends options such as treadmill desks, bike desks, or walking meetings to promote regular motion.
Exercise Still Matters
Although the study highlights that exercise alone cannot fully negate the effects of prolonged sitting, it underscores the importance of staying active. “Moderate to vigorous physical activity, such as brisk walking or running, remains beneficial, but it can’t completely counterbalance the harm of excessive sitting,” Ajufo cautioned.
Researchers suggest integrating movement into everyday routines as a practical solution, especially for office workers who may accumulate sedentary time quickly through commuting and desk work.
Diverse Populations Need Consideration
The study’s data, sourced from the UK Biobank, primarily includes participants of European ancestry, which may limit its applicability to more diverse populations. Furthermore, as an observational study, it establishes associations but cannot definitively confirm causation.
