Have you heard, “living a sedentary lifestyle is the new smoking” when talking about heart disease? Researchers are now saying getting up and moving is one of the best changes you can make. In the past, doctors talked about controlling diabetes, blood pressure and cholesterol, not smoking, and then activity, but this is changing.
A recent research study found sitting for prolonged periods and physical inactivity increased the risk of heart disease and early death, and was almost as harmful as smoking. Sitting for eight or more hours per day was linked to about 20% higher risk of heart disease or dying from any cause, while sitting six to eight hours per day was linked to a 12% higher risk of early death and 13% higher risk of heart disease. It noted people who were active, but still sat for prolonged periods were also at increased risk for heart disease and early death. So, even if you go to the gym or an exercise class a couple of times a week and are sedentary the rest of the time, you are at higher risk. This is certainly a concern with the number of people who work computer jobs nowadays.
Times have changed from when most people’s jobs were physically more active and people consumed healthier diets and less processed foods. So, what can we do to reduce the risk of heart disease in today’s world?
Everyone has read we should try and walk 10,000 steps each day, but that’s not always practical, especially for seniors and those with health conditions. If you are a person who sits a good portion of the day either working or at home, a good way to try and prevent heart disease is to get up and move at least hourly. If you are working, set up a timer to remind you to move. Walk around room, down the hall, or even better, up some stairs. If you are watching TV, get up during commercials and walk around, do some “steps” or even jumping jacks. I know that may sound silly, but the movement will help. If you are able to walk outside or on a treadmill for 30 minutes each day, that would be ideal. There are numerous apps now or watches that track daily movement. The goal is to avoid venous congestion by moving around.
But, just because research is now showing consistent movement is important for heart health, it does not negate modifying our lifestyles to improve our overall health. This includes:
- Knowing your risk factors such as blood pressure, cholesterol, and blood sugar.
- Eating a healthy diet of fruits and vegetables, less red meat, avoiding processed food, sugar, and unhealthy sodas, sports drinks, and sugar laden hot and cold coffees and teas.
- Don’t smoke. Any type of tobacco is one of the biggest risks for heart disease. Although quitting is hard, as soon as you stop, your risk for further heart disease decreases.
- Get moving. The American Heart Association recommends adults get at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity each week. Avoid prolonged sitting!
- Chill out. Research has shown negative mental health has a negative effect on the cardiovascular system. Practicing mindfulness, gratitude and positivity will help combat negative feelings. Finding ways to calm yourself might include self-care activities, journaling, reading, meditating, and praying. Finding ways to relax differs from person to person, so explore what makes you feel good and do it!
References:
- Detroit Free Press, “Want to prevent heart disease? Get on your feet”, February 12, 2023.