Six exercises to keep your heart healthy after sitting for too long

Marie-Claire Dorking
·Contributor
Updated ·4-min read
Woman dancing in kitchen, making dinner. (Getty Images)
Dancing while cooking is one way to up your movement each day. (Getty Images)

We already know spending too much time sitting isn't great for our health, but new research has suggested spending hours seated can also have a negative impact on even the most active young people.

The study, by researchers at University of California, Riverside, (UCR) and the University of Colorado, Boulder, found prolonged periods seated raises the risk of heart disease and obesity for physically fit adults.

While much research on ageing involves people in their 60s, the new study focused on younger adults, analysing health data from more than 1,000 men and women in Colorado whose average age was 33.

The findings, published in the journal PLOS One, show that sitting for eight or more hours per day increases cholesterol ratios and BMI, even in physically active people. Lengthy sitting sessions can raise even a younger adult’s BMI nearly a full point compared to people who sit only a few hours during an average day, according to the study.

"People don’t often think about how much time they spend sitting, especially in their 20s and 30s, but it matters," research leader Ryan Bruellman explains. "Though unhealthy diet and smoking play a major role in increasing BMI, the full-point jump we saw in the data was just due to sitting alone."

Sitting for eight or more hours a day also tended to move men in their early 30s and women in their mid 30s from healthy to higher-risk cholesterol ratios.

Researchers hypothesised that reducing sitting time significantly improves health outcomes, but for those unable to limit their sitting time, increasing the intensity and duration of physical activity is crucial. The team found that just 10 minutes of vigorous exercise for every additional hour of sitting "significantly mitigated" the negative effects of too much time spent sitting down.

Woman stretching at her desk. (Getty Images)
Experts say it is important to break up long periods of sitting with movement. (Getty Images)

To reduce our risk of ill health from inactivity, the NHS advises to exercise regularly, at least 150 minutes a week, and reducing sitting time.

Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

"Prolonged sitting is like putting your body in 'power save mode' - circulation slows, muscles stiffen, and joints bear the brunt of inactivity," explains Professor Paul Lee, orthopaedic surgeon, and author of Regeneration by Design.

"But here's the good news: breaking it up with movement is your body's secret weapon for regeneration. Every step, stretch, or shift in posture sparks a chain reaction of renewal, pumping fresh oxygen to your cells, encouraging joint lubrication, and reawakening your musculoskeletal system."

As well as taking the stairs instead of the lift or escalator, superintendent pharmacist, Abbas Kanani advises taking the steps two at a time. "This can help boost strength in both the hips and back, as well as improve cardiovascular health and core muscle strength," he advises.

Kanani also suggests setting an alarms or apps to remind you to take a break from sitting throughout the day. The NHS recommends getting up to move every 30 minutes.

When you’re doing something you enjoy, whether that's watching TV, cooking or listening to a podcast Dr Katy Kasraie, GP at The London General Practice recommends not being sedentary whilst doing it. "Putting on some music whilst cooking and dancing is an easy win," she explains. "Or if watching television try some simple chair exercises. Simple moves like sit-to-stands, leg lifts and seated marches are low-impact and doable at home with minimal equipment needed."

Where possible Dr Kasraie suggests incorporating stretching and balance into your daily routine, say for example when you put the kettle on. "Gentle stretches and balance work like standing on one foot improves circulation," she advises.

Professor Lee suggests performing three squats every time you sit or stand up. "It will add up throughout the day," he advises. "Squats activate large muscle groups, boosting circulation and joint strength. They also stimulate hormone production through the contraction of major muscles, enhancing your energy and regenerative capacity."

"Stretch your arms and back whenever you pass through a doorway," advises Professor Lee. "This acts as a micro-reminder to stop slouching - a common issue from prolonged computer use. It helps reset your posture, decompress your spine, and prevent the forward hunch that strains your neck and shoulders."

Additional reporting SWNS.

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