Light Exercise To Sleep Is Better For Heart Health Than Sitting

Illustration of hijab women playing in sports venues. (Wikimedia Commons/Peakpx)

JAKARTA - Various forms of activity, including minimal ones, can provide more benefits for heart health than just sitting still, according to recent research.

Recent study results show, replacing sitting with exercise in a short time can provide significant cardiovascular benefits, highlighting the dangers of a lifestyle that is not moving much and the benefits of simple physical activity.

Supported by the British Heart Foundation and published in the 'European Heart Journal', the study evaluates the impact of various activities on heart health.

This study involved more than 15,000 participants from five different countries who used activity tracking devices.

Evidence shows that doing moderate to severe physical activity for four to 12 minutes every day can increase cholesterol levels, help maintain healthy body weight and reduce waist size.

"The big conclusion from our research is, although minor changes to the way you move can have a positive impact on heart health, the intensity of the movement is important," said Jo Blodgett of University College London, who led the study.

"It should be noted that the health benefits of the heart will most likely be seen after replacing a few minutes of sitting time or sitting with moderate to severe activity," Dr. Blodgett continued to The National.

"However, to achieve benefits comparable to standing or light activities, it is necessary to replace one to three hours depending on the results," he continued.

Further Dr. Blodgett recommends activities that increase heart rate, such as fast walks or stairs, even in just a short time.

Research shows that replacing six minutes of sitting with exercise can improve cholesterol levels, while replacing 30 minutes can reduce weight.

For example, a 54-year-old woman, with an average body mass index can experience a 2.5 cm waist circumference reduction by replacing her 30 minutes of sitting with moderate to severe exercise every day.

"All data are measured at one point of time in the six studies (namely cross sections), and we model how to change one behavior with the other while keeping the other behavior constant will have an impact on the results," explains Dr. Blodgettt.

The study presents a hierarchy of activities that are beneficial for heart health. Moderate to severe exercise is the most effective, followed by light, standing and final exercise, sleep.

In fact, simple changes such as using a standing table or walking while calling, can make a difference.

"This study shows that a little adjustment to your daily routine can lower your chances of having a heart attack or stroke," said BHF Medical Director James Leiper.

He suggests entering a "activity snack" or a brief movement into daily life to build active lifestyle habits.