Skip to content
Cardiovascular diseases are the leading cause of death worldwide. In the last 30 years, the number of deaths from these diseases has nearly doubled, with every third death in 2021 attributed to heart and circulatory disorders. According to forecasts, these figures are expected to continue rising. Researchers from the University College London and the University of Sydney studied the impact of activity on heart health. This is the first study to assess how different movement patterns throughout the 24-hour day are linked to heart health. It is the first evidence to emerge from the international Prospective Physical Activity, Sitting and Sleep (ProPASS) consortium.
The research, supported by the British Heart Foundation, was published in the European Heart Journal.
Methodology
Scientists analyzed the physical behavior of 15,246 individuals from five countries. They specifically focused on changes in activity occurring over a 24-hour period and correlated the time spent on various activities with health indicators.
Participants’ activity was measured using a portable device on their thigh, which also collected data on heart status. The physical behavior was categorized into sleep, standing, sitting, light, moderate, and intense activity. Throughout the week, different activities were varied and compared with the results of heart monitoring.
Which Activity is Most Beneficial for Heart Health
Moderate or intense physical activity has the greatest benefits for heart health. Following that is light activity, standing, and sleep. In contrast, a sedentary lifestyle adversely affects the heart, and any activity is better than sitting.
The positive effect begins with replacing just five minutes of sitting with moderate or intense activity. For a 54-year-old woman with an average BMI of 26.5, for example, a 30-minute change translated into a 0.64 decrease in BMI, which is a difference of 2.4%. Replacing 30 minutes of daily sitting or lying time with moderate or vigorous exercise could also translate into a 2.5 cm (2.7%) decrease in waist circumference.
The most beneficial change we observed was replacing sitting with moderate to vigorous activity – which could be a run, a brisk walk, or stair climbing – basically any activity that raises your heart rate and makes you breathe faster, even for a minute or two.
Dr Jo Blodgett, first author of the study from UCL Surgery & Interventional Science and the Institute of Sport, Exercise & Health
Scientists’ Conclusions
Researchers noted that while vigorous activity is the fastest way to improve heart health, any level of activity is beneficial. Simply put, the lower the intensity, the more time is needed to achieve noticeable benefits. For instance, standing while working at the computer for at least a couple of hours a day will already have a positive impact. Moreover, this is relatively easy to integrate into your work routine as it requires no time commitment.
Scientists emphasize the importance of making changes that you can sustain in the long term and that you find enjoyable. Anything that elevates the heart rate helps: a lunchtime stroll, a few quick exercises every hour, or simply walking while talking on the phone. These small efforts contribute significantly to heart health and cultivate a habit of maintaining a healthy, active lifestyle.
