UCL and the University of Sydney have discovered that replacing just a few minutes of daily sitting with moderate exercise can have a significant impact on heart health. The study, involving over 15,000 participants and funded by the British Heart Foundation, revealed that even light activity, standing, and sleeping can be more beneficial than sitting. This is the first evidence from the international Prospective Physical Activity, Sitting, and Sleep consortium.
The research, published in the European Heart Journal, suggested that as little as five minutes of moderate exercise can lead to notable improvements in heart health when substituted for sitting. Cardiovascular disease is the leading cause of death globally, with the number of cases projected to rise even further.
By analyzing data from six studies involving 15,246 individuals, the researchers observed that moderate-vigorous activity had the most positive effect on heart health, followed by light activity, standing, and sleeping. The findings further revealed that even slight changes in daily physical activity, such as replacing sitting time with moderate or vigorous exercise, could result in significant reductions in body mass index, waist circumference, and glycated hemoglobin.
Dr. Jo Blodgett, the study’s first author from UCL Surgery & Interventional Science, emphasized the importance of movement intensity. She noted that replacing sitting with activities that raise heart rate and make one breathe faster, such as running, brisk walking, or stair climbing, could substantially improve heart health.
The research also indicated that individuals, regardless of their abilities, could benefit from activity changes, with those who are least active experiencing the greatest improvements. Professor Emmanuel Stamatakis from the University of Sydney highlighted the use of wearable devices to estimate the health effects of subtle physical activity variations more accurately.
While the findings do not establish causality, the research contributes to a growing body of evidence linking moderate-vigorous physical activity throughout the day to improved cardiovascular health metrics. The researchers believe further studies will yield more insights into the relationship between movement behaviors and heart health.
In conclusion, the study recommended personalized activity recommendations and emphasized making small, sustainable changes to daily routines. According to James Leiper, Associate Medical Director at the British Heart Foundation, incorporating modest physical activity into daily life habits, such as walking during phone calls or doing short exercises, is an effective strategy to cultivate a healthy, active lifestyle.
For more information on cardiovascular disease, visit the British Heart Foundation website, and consult the NHS guidelines for information on physical activity levels.
