Most people spend hours sitting every day, whether working, watching TV, or relaxing. But could sitting too much harm your heart? Recent studies show that prolonged sitting greatly increases the risk of heart disease and heart failure. Let’s explore the connection between sitting and heart health and the physical symptoms of sitting too much.

A sedentary lifestyle is one with little physical activity, where most of the day is spent sitting or lying down. This is common among people with health issues or mobility challenges. While sitting itself isn’t harmful, prolonged periods of inactivity can take a toll on your health.

Prolonged sitting has been linked to increased risks of heart disease, heart failure, and even death from cardiovascular issues. According to a recent study, sitting for more than 10 hours a day increases the risk of heart failure death by 20%.¹

When you’re inactive for long periods of time:²

• Blood circulation slows down, leading to higher blood pressure.
• Fat builds up around your heart and other organs.
• Your metabolism decreases, making it harder to regulate blood sugar and cholesterol levels.

Over time, extended periods of sitting can cause noticeable physical symptoms. This is because when you’re inactive, your body’s natural systems slow down. Blood flow decreases, muscles weaken, and your heart works harder to pump blood effectively.

If you think you have been spending too much time sitting and not enough time staying active, keep an eye out for these signs:

Swollen legs and feet: Poor blood circulation can lead to fluid buildup.

Stiff joints and back pain: Staying in one position for too long can cause discomfort and also reduce flexibility.

Fatigue: Inactivity lowers your energy levels and can make you feel more tired than usual.

Difficulty breathing: Prolonged sitting over a period of time can strain your heart and lungs, making it harder to breathe comfortably.

As we age, staying active becomes increasingly important for maintaining overall health and preventing heart disease. The good news is that there are many simple ways for seniors to reduce sitting time and incorporate more movement into their daily routine.

Even small amounts of regular activity can offset the negative effects of prolonged sitting. Seniors should aim for at least 30 minutes of light to moderate activity daily. Some simple ways to stay active include:

Walking: Take short strolls around your property or neighborhood. If inclement weather is a concern, see if there is a fitness center near you that offers an indoor track.

Stretching: Perform gentle stretches to improve flexibility and blood flow.

Yoga or chair exercises: Focus on workouts that feature low-impact movements designed for all ability levels.

Excessive sitting can be harmful even to people who are meeting their recommended activity goals.³ For this reason, it’s important to break up your sitting time into smaller segments. Stand or move around every half hour, even if it’s just for a few minutes. These brief activity breaks can make a big difference over time.

There are plenty of tools and resources that are designed to help you stay active and meet your movement goals.

Fitness trackers: Use a fitness tracker, like a pedometer or smart watch, to track your steps and set daily activity goals.

Ergonomic chairs: Specially designed furniture can reduce strain and improve your posture during the times when you must sit down.

Standing desks: For times when you would typically sit at a desk or a table—like when writing letters, doing puzzles, or crafting—consider using a standing desk to keep your blood flowing.

Keeping your body moving has lasting advantages for your physical and mental well-being. Regular activity not only supports heart health, but also enhances your overall quality of life, especially for seniors.

Regular movement strengthens your heart, improves blood circulation, and lowers blood pressure. By staying active, you’re taking proactive steps toward reducing your risk of heart disease and other cardiovascular issues.

Learn more about how to tell if your heart is healthy.

Beyond heart health, staying active has a range of other benefits:

More energy: Regular activity can help you feel less fatigued and more alert.

Reduced chronic pain: Movement prevents stiffness and eases joint discomfort.

Boosted mood: Physical activity releases endorphins, which improve mental well-being.

Seniors who prioritize movement often find they’re able to remain independent longer and enjoy a better quality of life.

Making lifestyle changes doesn’t have to be difficult. To avoid a sedentary lifestyle, start with small adjustments, like setting a timer to remind yourself to stand up every 30 minutes. Incorporate light chores, like folding laundry or gardening, into your daily routine. You could even try standing while talking on the phone or reading a book.

It's important to stay realistic when setting movement goals. Start small and work your way up to implement habits that will last a lifetime. Begin with short activity bursts of five to ten minutes and gradually increase the duration as you feel more comfortable. Keeping track of your progress, either with a fitness tracker or a simple journal, can help you stay motivated.

As always, be sure to consult with your physician before starting an exercise regimen or making significant changes to your daily routine, especially if you have previously diagnosed health conditions that are being managed.

Prolonged sitting is harmful to heart health, but it’s never too late to make a change. By incorporating small movements into your daily routine and staying mindful of how much time you spend sitting, you can protect your heart and improve your overall well-being. Whether you’re a senior or a caregiver, taking steps toward a more active lifestyle today will lead to a healthier tomorrow.

Sources:

1. Pelc, Corrie. “Sitting More than 10 Hours a Day May Increase Heart Failure, Death Risk.” Medical News Today, 19 Nov. 2024,https://www.medicalnewstoday.com/articles/sitting-more-than-10-hours-day-may-increase-heart-failure-death-risk.
2. Katella, Kathy. “Why Is Sitting so Bad for Us?” Yale Medicine, 28 Aug. 2019, https://www.yalemedicine.org/news/sitting-health-risks.
3. “Study Finds Too Much Sitting Hurts the Heart.” Harvard Gazette, 18 Nov. 2024, https://news.harvard.edu/gazette/story/2024/11/study-finds-too-much-sitting-hurts-the-heart/.