Khaberni - Sitting for long periods is no longer just a daily habit, but a real health hazard that can lead to serious diseases without clear symptoms, although smoking, poor nutrition, and genetic factors are among the most prominent causes of heart disease, recent research highlights an overlooked factor: prolonged sitting.
A study published in the Journal of the American College of Cardiology revealed that people who sit for more than 10 hours a day face a much higher risk of coronary artery disease, deep vein thrombosis, and even early death, regardless of their level of physical activity.
Why is prolonged sitting dangerous?
The fundamental problem lies in the slowdown of metabolism. When large muscles remain inactive for long periods, it becomes difficult for the body to regulate blood sugar and cholesterol levels.
With elevated blood sugar, triglycerides and harmful cholesterol increases, leading to irritation of the arterial walls and accelerating the process of arteriosclerosis, a silent process that may continue for years without clear symptoms.
Hidden risks of a sedentary lifestyle
A study in the International Journal of Molecular Sciences indicates that lack of movement is linked to several chronic health issues, notably:
Obesity: due to decreased calorie burning.
Heart diseases: weakening of the heart muscle and increased risk of high blood pressure and clots.
Type 2 diabetes: disruption in blood sugar regulation.
Muscle and bone weakness: with chronic pain in the neck and back.
Blood clots: due to poor blood circulation, especially in the legs.
How long is the sitting duration dangerous?
Cardiologists explain that sitting for more than 6 to 8 hours a day increases the risk of heart disease, while the risks significantly multiply after 8 hours, especially for employees who spend their day in front of screens and then continue with driving or watching TV.
How does sitting affect heart health?
A study in the Journal of Applied Physiology showed that prolonged sitting reduces the elasticity of blood vessels, disrupts fat breakdown enzymes, and increases inflammation markers in the body.
Over time, this may lead to serious diseases such as: coronary artery disease, hypertension, and it is noteworthy that one hour of daily exercise is not enough to compensate for the damages of prolonged sitting.
Warning signs not to be ignored
According to experts, the body may send early signals, including: unexplained fatigue, shortness of breath with minimal effort, heaviness in the legs, rapid heartbeats at rest, high blood pressure, difficulty concentrating.
How can you protect yourself?
A study in The Lancet magazine suggests that 30 minutes of moderate daily activity (such as brisk walking) significantly reduces the risk of heart disease. The study recommends moving every 45 – 60 minutes, using an alarm reminder to stand up, walking during phone calls, and aiming for 7,000 – 10,000 steps daily, in addition to partially working while standing.
