It’s no secret that sitting for long periods isn’t great for your back, but did you know it can also hurt your heart? A growing body of research shows that prolonged sitting increases your risk of cardiovascular disease—even if you exercise regularly. In today’s digital age, sitting has become part of nearly every daily routine, from commuting to work, scrolling on devices, or binge-watching TV. Unfortunately, your heart may be paying the price.
How Sitting Strains Your Heart
When you sit for hours at a time, your body’s calorie-burning slows down. Blood circulation decreases, and muscles—especially in your legs—stay inactive. This can lead to higher blood pressure, increased blood sugar, and a rise in cholesterol levels. All of these are major risk factors for heart disease.
Furthermore, sitting reduces the activity of lipoprotein lipase, an enzyme that helps break down fat in the blood. When this process slows, fatty acids build up in your bloodstream. Over time, these changes can damage blood vessels and contribute to plaque buildup, increasing the risk of a heart attack or stroke.
Signs You May Be Sitting Too Much
- You feel tired or sluggish in the afternoon.
- You experience swelling in your legs or ankles.
- You notice tight hips or lower back pain.
- You spend more than 6–8 hours a day seated.
How to Protect Your Heart from Sitting
The good news? You can reduce these risks with a few simple strategies:
- Take Short Activity Breaks
Every 30 minutes, stand up and move. Walk to get water, stretch, or simply pace for 2–3 minutes. Even short bursts of movement help boost circulation. - Use a Standing Desk
Alternating between sitting and standing while working can improve blood flow whereas prolonged sitting strains your heart. - Incorporate More Steps into Your Day
Park farther away, take the stairs, or walk during phone calls. These small changes can make a big difference. - Stretch Your Legs Regularly
Leg stretches improve circulation and prevent blood from pooling, which can reduce the risk of clots. - Exercise Daily
A brisk 30-minute walk each day supports heart health and counteracts some of the damage caused by sitting.
Dr Spencer Charlet
Mooresville Chiropractor
704-663-7625
