A typical adult spends possibly around 5-8 hours sitting each day! In fact, if we think how long we are seated driving or in transports, at the desk or in front of the computer at work, in meetings, reading, watching television, browsing social media, among other recreational or entertainment activities, we can easily count between 8 to 11 hours of physical inactivity , on several days of the week. Inactivity, particularly being seated for many hours each day, has been linked to an increased risk of cardiovascular disease and diabetes . Sitting for long periods throughout the day, repeatedly and continuously, can cause vascular disorders, increased blood pressure, increased blood glucose levels, among many other health problems. Even for people who exercise regularly, sitting for more than 4 hours per day can lead to an increased risk of cardiovascular disease. If we add the excessive amount of time we spend sitting with a lack of regular exercise, we create the perfect storm for developing heart problems. Optimize your behavior and maximize the health benefits For most people, there are times of the day when they do have to be seated, and often for extended periods. At these times, it is necessary to have good practices , both for posture and with regular pauses and muscle relaxation to help reduce risks; However, there are other occasions, mainly during leisure hours, when it is always possible to find a few more minutes without being seated. The goal is simple: sit less time and move more . Whenever possible. For that, think a little and see if you can : Do some of the usual work activities standing . For example, having the computer on a higher stand and not on a table or desk and standing up more, have some meetings standing up, standing when you have to read something or talk on the phone; Trying to replace leisure activities that you usually do sitting down with others that are done standing up or doing the same activities but not sitting down. For example, taking a night walk instead of watching television, reading or watching a movie while riding an exercise static bike or a treadmill; If you really have to be seated, try to get up every hour , for at least 1-2 minutes, and take advantage of these breaks for a few steps or do some muscle stretching exercises. You do not know how to do it? Here you can find some suggestions ; If you still spend many hours sitting, you should increase the amount of time each day devoted to physical exercise . Anyone who is sitting for more than 4 hours a day should get at least 30 minutes, ideally 60 minutes, of physical activity each day. Activity time and sitting time: quantify, know the risk, and move more To better understand your level of cardiovascular risk relating the time spent sitting and physical activity, use the table below. Already know your risk? Now define your action plan and protect your heart. Author : José Ferreira Santos Source : Dunstan DW, Dogra S, Carter SE, Owen N. Sit less and move more for cardiovascular health: emerging insights and opportunities . Nat Rev Cardiol 2021;18:637-648. Mett the cardiology clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
