It's hard to offset the extra exercise! Study: Sitting for more than "X hours" increases the risk of heart failure by 40%
Is it difficult to offset the harm caused to the body by sitting for long periods of time even if you take extra time to exercise? A recent study published in the Journal of the American College of Cardiology (JACC Journals) found that people who sit for more than 10.6 hours a day not only have an increased risk of dying from cardiovascular disease, but even if they exercise regularly, the cardiovascular risks caused by prolonged sitting still remain. will exist.
It’s hard to offset the extra exercise! Study: Sitting for 10 hours a day increases cardiovascular risk
The research was initiated by the Broad Institute, a collaboration between MIT and Harvard University. The research team obtained health data of 89,530 subjects through the UK Biobank. All participants wore accelerometers on their wrists to measure the association between daily sitting time and atrial fibrillation, myocardial infarction, heart failure and cardiovascular mortality.
After an average of about 8 years of random visits, about 5% of the subjects suffered from atrial fibrillation, 2.1% suffered from heart failure, nearly 2% had myocardial infarction, and slightly less than 1% died from cardiovascular-related diseases. The average sedentary time of the subjects was 9.4 hours a day; and those who sat for more than 10.6 hours had a significantly higher risk of cardiovascular disease than those who sat for less than 5 hours a day: heart failure and cardiovascular death. Risks increased by 40% and 54% respectively.
It is worth mentioning that even if the subjects regularly engage in 150 minutes of moderate to high-intensity exercise (MVPA) per week, the cardiovascular risks caused by prolonged sitting still exist, and the risks of heart failure and cardiovascular death increase by 15% and 33% respectively. In addition, the longer you sit for a long time, the higher your risk of atrial fibrillation and myocardial infarction, which may increase by 11% and 15% respectively.
Sitting less for half an hour reduces the risk of heart failure by 7%. Experts call for more use of two tools
Study author Dr. Shaan Khurshid believes that allocating sedentary time to other activities may be an important measure to avoid cardiovascular harm. For example, reducing sedentary time by 30 minutes can reduce the risk of heart failure by 7%; Replacing sitting time with 250 minutes of low-intensity activity, such as standing or walking, reduces the risk of heart failure by about 30%.
“Therefore, it is recommended that people try to avoid sitting for long periods of time throughout the day, and try to arrange low-intensity exercises such as walking and climbing stairs during breaks. If circumstances permit, you can also make more use of elevating desks or smart wearable devices to further reduce sedentary time. , and remind yourself to get up from your chair and walk around every once in a while.
Replacing long periods of sitting with moderate-intensity exercise has resulted in significant improvements in these four values
It can be seen from the above research results that replacing part of the sedentary time with exercise has certain benefits in reducing cardiovascular risk. A study published in the European Heart Journal (EHJ), a publication of the European Society of Cardiology (ESC), pointed out that replacing long periods of sitting with “moderate-intensity exercise” is the most effective, and various physical parameters have indeed been improved:
BMI
Holding other behaviors constant, reallocating the time of any behavior to moderate-intensity exercise resulted in the greatest reduction in BMI. Specifically, replacing 30 minutes of sitting, sleeping, standing, or low-intensity exercise with moderate-intensity exercise will reduce BMI by 0.63, 0.43, 0.40, and 0.15 (kg/m2) respectively.
waistline
Reallocating 30 minutes of sitting, sleeping, standing time or low-intensity exercise to moderate-intensity exercise was associated with lower waist circumference values; 2.44, 1.75, 1.34, 2.49 (cm) respectively; however, if low-intensity exercise was Switching to moderate-intensity exercise, the correlation with lowering waist circumference is weaker.
Glycated hemoglobin
Replacing prolonged sitting, sleep, standing time or low-intensity exercise with moderate-intensity exercise was associated with a decrease in glycated hemoglobin of 1.33, 1.12, 1.04 and 2.00 (mmol/L) respectively.
Blood lipids (good cholesterol, good cholesterol/total cholesterol ratio, triglycerides)
Replacing 30 minutes of moderate-intensity exercise with sitting, sleeping, standing time, or low-intensity exercise was associated with an increase in good cholesterol (HDL-C) of 0.25, 0.15, 0.10, and 0.20 (mmol/L). For good cholesterol, replacing moderate-intensity exercise with sleep was found to be the most harmful, reducing good cholesterol by 0.10 (mmol/L), increasing the good cholesterol/total cholesterol ratio by 0.17 (mmol/L), and increasing it by 0.13 (mmol/L). Triglycerides.
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The findings suggest that just 4-12 minutes a day allocated to moderate-intensity exercise can produce heart health benefits, while increased sitting time is negatively associated with cardiovascular outcomes. Additionally, low-intensity exercise is generally less associated with heart health, while longer periods of standing time are positively associated with good cardiovascular outcomes. Adverse associations occurred when sleep replaced any activity (moderate-intensity exercise, low-intensity exercise, standing); while sleep replaced sitting had smaller benefits, but was still better overall than sitting alone.
Dr. Emmanuel Stamatakis, the lead author of the study, pointed out that for sedentary people or office workers, if they want to prevent the cardiovascular risks caused by sitting for a long time, they can actually try to change several habits, such as getting up and walking for 5 minutes every hour, walking for 15 minutes during lunch breaks, Taking the stairs instead of taking the elevator, and parking your car or motorcycle farther away from the company are all measures you can try.
Source:
Accelerometer-Measured Sedentary Behavior and Risk of Future Cardiovascular Disease
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