Why Sitting Matters for Heart and Diabetes Health
Recent research from Brunel University of London shows that extended periods of sitting raise the risk of heart disease and type 2 diabetes in people aged 60 and older. The study, published in the Journal of Physical Activity and Health, analysed data from 28 international studies involving 82,000 participants. Even those who meet weekly exercise targets are not protected if they spend most of the day seated.
Key markers linked to sedentary behaviour include elevated blood sugar, higher cholesterol, increased waist circumference and raised blood pressure. These factors are well‑known precursors to cardiovascular disease and diabetes, underscoring the importance of movement beyond scheduled workouts.
Key Findings from the Brunel Review
- Long sitting time is associated with worse cardiometabolic markers in healthy older adults, not just those already diagnosed with disease.
- Waist measurement shows the strongest and most consistent relationship with sitting duration.
- Exercise alone offers limited protection; the harmful effects of prolonged sitting persist even in active individuals.
- In the UK, more than 12 million people aged 65+ spend up to 80 % of their waking hours seated.
How Much Sitting Is Too Much?
While the study did not set a strict threshold, it highlighted that the risk increases progressively with each additional hour of sitting. For example, an extra 2 hours per day can raise the likelihood of developing heart disease or diabetes by several percentage points. Reducing sitting time by even 30 minutes can have measurable benefits.
Practical Ways to Reduce Sitting Time
- Stand or walk during phone calls and video chats.
- Replace a portion of TV time with light chores, gardening, or a short walk.
- Use a standing desk or a balance board for brief periods while working.
- Set a timer to remind yourself to stand every 30–60 minutes.
- Incorporate short, frequent walks into daily routines, such as a 5‑minute stroll after meals.
These simple adjustments can be integrated into everyday life without requiring extensive time or resources.
The Role of Exercise vs. Movement Throughout the Day
Structured exercise remains essential for overall health, but the review emphasizes that movement spread across the day is equally critical. Health professionals should encourage patients to combine regular workouts with strategies that minimise prolonged sitting.
What Can Caregivers and Health Professionals Do?
Public services, community groups, and healthcare providers can collaborate to shift the message from “exercise only” to “stay active all day.” Practical steps include:
- Providing educational materials that highlight the risks of sedentary behaviour.
- Offering community walking groups or activity classes tailored to older adults.
- Incorporating sitting‑time reduction goals into routine health check‑ups.
- Training staff to suggest standing or walking breaks during appointments.
Take Action Today
Reducing sitting time is a manageable change that can lower heart disease and diabetes risks. Start by setting a simple goal—such as standing for 5 minutes every hour—and gradually increase as you feel comfortable.
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