How Moving More and Sitting Less Helps Your Heart
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If you've had heart problems before, you might wonder: what can I do to prevent another heart event? A recent study involving over 40,000 Australians with coronary heart disease has some answers. It shows that being more physically active—and spending less time sitting—can significantly lower your risk of future heart issues.
Let’s break it down into simple, practical takeaways.
Why Does Activity Matter After Heart Problems?
When someone has coronary heart disease (CHD), the risk of another heart event—like a heart attack or stroke—is high. In fact, about 1 in 3 people end up back in the hospital within two years.
Doctors have long recommended exercise to keep the heart healthy. But this new research shows just how important even small amounts of activity can be. It also sheds light on something people often overlook: how much time you spend sitting.
The Power of Just a Little Movement
The researchers found that even small amounts of physical activity lowered the risk of future heart problems:
- People who moved for just 1–149 minutes per week had up to 21% lower risk of serious heart issues compared to those who did nothing.
- Doing 150 minutes or more per week—as health guidelines recommend—lowered risk even more, especially if the activity was brisk walking or moderate-to-vigorous exercise.
The greatest benefit came early. That means you don’t need to become a marathon runner—just getting started brings big results.
Why Sitting Can Be a Problem
We all sit—at work, during meals, or while watching TV. But too much sitting, especially over 10.5 hours a day, was linked to higher risk of heart problems.
People who cut their sitting time to under 7 hours per day had a 16% to 21% lower risk of major heart events. And the less time you spend sitting, the better—it’s a straight-line relationship: less sitting = less risk.
The Best Combo? Move More, Sit Less
The study found the lowest risk of heart events among people who:
- Did 150+ minutes of moderate to vigorous activity per week, and
- Sat for less than 7 hours a day
These people had up to 48% lower risk of serious heart problems compared to those who were both inactive and sedentary.
Interestingly, being active seemed to reduce some of the harm from sitting too much. But if you can't exercise much, just sitting less still helps.
What You Can Do Starting Today
Here are some simple steps to protect your heart:
- Start small: Even 10–15 minutes of walking a day makes a difference.
- Break up sitting time: Stand or stretch every 30 minutes. Walk during phone calls.
- Make it part of your routine: Park farther away. Use stairs. Walk after meals.
- Aim for the 150-minute goal: That’s about 20 minutes a day. You can do it in short bursts.
Remember: doing something is always better than doing nothing.
Final Thoughts
This study confirms what many health experts say: move more, sit less, and your heart will thank you. Whether you’ve had a heart event before or are just trying to stay healthy, every step counts.
Talk to your doctor before starting a new exercise routine, especially if you have heart issues—but know that even gentle activity can go a long way.