A new study found that decreasing sitting time by as little as 30 minutes per day can lower blood pressure in older adults. Participants in the study received health coaching on setting goals for reducing sitting time, along with a standing desk and an activity tracker. Those who focused on reducing sitting time saw a decrease in inactivity levels and a drop in blood pressure of almost 3.5 mmHg, comparable to the effects of increased physical activity. The researchers noted that sitting for extended periods is common among older adults and is associated with health risks such as heart disease and diabetes.
Experts agree that reducing sitting time can have a positive impact on overall health. Dr. Christopher Tanayan, a sports and preventative cardiologist, recommends reducing sitting time for cardiovascular health and musculoskeletal issues. Dr. Howard Weintraub, clinical director of the Center for the Prevention of Cardiovascular Disease, believes that even a modest increase in activity can lead to a modest decrease in blood pressure. Dr. Jennifer Wong, a cardiologist, views the reduction in blood pressure as a significant accomplishment and emphasizes that even small changes can have a big impact on health.
Dr. Scott Kaiser, a geriatrician specializing in cognitive health, highlights the negative effects of prolonged sitting on various aspects of health, including metabolism, glucose levels, muscle tone, bone health, and the cardiovascular system. He suggests incorporating short periods of activity, or “activity snacks,” into daily routines to combat the negative effects of sedentary behavior. He also stresses the importance of getting up and moving regularly, as even simple changes can have a positive impact on health.
Dr. Tanayan recommends practical strategies to reduce sedentary behavior, such as setting alerts on wearable devices, standing and walking regularly at work, using a standing workstation, and encouraging coworkers to do the same. He emphasizes the importance of maintaining good circulation by frequently changing positions from sitting to standing or walking. While the study focused on older, overweight individuals, the principles of reducing sitting time and increasing activity can be applied across all age groups for improved health.
Overall, the study provides support for the existing body of research on the benefits of daily physical activity in improving cardiovascular health and reducing the risk of chronic diseases. By emphasizing the importance of reducing sitting time and increasing activity levels, the study offers a simple yet effective approach to improving overall health. Through small changes in daily habits, such as standing and moving regularly, individuals can make significant strides towards better cardiovascular health and overall well-being.
