Research from UCL and the University of Sydney reveals that substituting even short periods of sitting with moderate physical activity can significantly enhance heart health. The study also highlights the advantages of light activities, standing, and sleeping over sitting. This insight emerges from research involving over 15,000 people, demonstrating the substantial health benefits of minor adjustments in daily physical activity.
The study, funded by the British Heart Foundation (BHF) and published in the European Heart Journal, marks the first investigation into how varied daily movements affect heart health. It is a pioneering outcome of the international Prospective Physical Activity, Sitting and Sleep (ProPASS) consortium.
Global Cardiovascular Disease Impact
Cardiovascular disease encompasses all heart and circulation ailments and is the leading cause of death worldwide. In 2021, it accounted for a third of all deaths (20.5 million), with coronary heart disease as the primary cause. The global prevalence of cardiovascular disease has doubled since 1997 and is expected to increase further.
Study Details
UCL researchers analyzed data from six studies involving 15,246 participants from five countries. They examined the relationship between daily movement patterns and heart health, using six common health indicators. Participants wore devices to track their 24-hour activity and underwent heart health assessments.
The study identified a behavior hierarchy within a typical day, noting that moderate to vigorous activity most significantly benefits heart health. This is followed by light activity, standing, and sleeping, in contrast to the negative effects of sedentary behavior.
The research modeled the impact on heart health when individuals substituted various amounts of one behavior for another over a week. They found that even five minutes of moderate to vigorous activity replacing sedentary behavior noticeably improved heart health.
Quantifying Benefits
For instance, a 54-year-old woman with an average BMI of 26.5 could see a 0.64 reduction in BMI (2.4%) by substituting 30 minutes of sitting or lying down with moderate or vigorous exercise daily. This change could also lead to a 2.5 cm (2.7%) reduction in waist circumference or a 1.33 mmol/mol (3.6%) decrease in glycated hemoglobin.
Expert Opinions
Dr. Jo Blodgett, the study’s lead author from UCL, emphasized that while any movement change positively impacts heart health, the intensity of the activity is crucial. The most significant benefit observed was from replacing sitting with moderate to vigorous activities like running, brisk walking, or stair climbing.
The researchers noted that while vigorous activity quickly improves heart health, benefits are attainable at all ability levels. However, lower-intensity activities require more time to show tangible benefits. Simple changes like using a standing desk can be easily integrated into daily routines.
Potential for Greatest Impact
The study found that the least active individuals gained the most from transitioning from sedentary to more active behaviors.
Professor Emmanuel Stamatakis, a senior author of the study, highlighted the ProPASS consortium’s use of wearable devices for more precise health effect estimations due to better differentiation between physical activity types and posture.
While the study does not establish a causal relationship between movement behaviors and cardiovascular outcomes, it adds to evidence linking moderate to vigorous physical activity with improved body fat metrics. Continued long-term studies are essential for a deeper understanding of these associations.
Concluding Thoughts
Professor Mark Hamer, another senior author, pointed out that the study’s novelty lies in considering a range of behaviors across the entire day, paving the way for personalized activity recommendations.
James Leiper, Associate Medical Director at the British Heart Foundation, encouraged incorporating simple “activity snacks” into daily routines, emphasizing that even small adjustments can significantly lower heart attack or stroke risks. This study demonstrates that replacing a few minutes of sitting with moderate activity can improve BMI, cholesterol, and waist size, among other physical benefits.
Further information on cardiovascular disease is available from the British Heart Foundation website. The NHS offers guidance on various physical activity levels. Glycated hemoglobin, a key diabetes management indicator, reflects average blood sugar levels over the past two to three months.
The research was supported by the British Heart Foundation.
Table of Contents
Frequently Asked Questions (FAQs) about Heart Health Study
What Does the Study from UCL and the University of Sydney Indicate About Physical Activity and Heart Health?
The study demonstrates that replacing even short periods of sitting with moderate physical activity can significantly improve heart health. This finding is based on data analysis from over 15,000 individuals, highlighting the importance of minor adjustments in daily physical activity for cardiovascular well-being.
Who Funded the Study and Where Was It Published?
The research was funded by the British Heart Foundation (BHF) and the findings were published in the European Heart Journal. It forms part of the Prospective Physical Activity, Sitting and Sleep (ProPASS) consortium’s research.
What Is the Global Impact of Cardiovascular Disease?
Cardiovascular disease is the leading cause of mortality worldwide, responsible for one in three deaths in 2021. The prevalence of cardiovascular disease has doubled since 1997 and continues to rise.
How Was the Study Conducted?
Researchers at UCL analyzed data from six studies involving 15,246 participants from five countries. They assessed the relationship between daily movement patterns and heart health using wearable devices and health indicators.
What Are the Key Findings of the Study Regarding Physical Activities?
The study found that moderate to vigorous physical activity is most beneficial for heart health, followed by light activity, standing, and sleeping. Even five minutes of moderate to vigorous activity replacing sedentary behavior showed noticeable improvements in heart health.
How Does Replacing Sedentary Behavior with Physical Activity Affect Health Metrics?
Replacing 30 minutes of daily sedentary behavior with moderate or vigorous exercise can lead to significant improvements in body metrics, such as a decrease in BMI and waist circumference, and a reduction in glycated hemoglobin levels.
What Does the Research Suggest for People with Different Abilities?
The research suggests that while vigorous activity rapidly improves heart health, benefits are also achievable through lower-intensity activities, although these require more time to show effects. Simple changes like using a standing desk can be integrated into daily routines for longer-term benefits.
What Does the ProPASS Consortium Contribute to This Study?
The ProPASS consortium uses wearable devices to differentiate between types of physical activity and posture, allowing for more precise estimations of health effects from various movement behaviors.
What Are the Long-Term Implications of This Study?
While the study does not establish causality, it contributes to the growing body of evidence linking physical activity to improved cardiovascular health. Long-term studies are needed for a deeper understanding of these associations.
More about Heart Health Study
- European Heart Journal
- British Heart Foundation
- Prospective Physical Activity, Sitting and Sleep (ProPASS) consortium
4 comments
ucl sydney study show sit less do exercise good for heart, very imp
so if i stand instead of sit at work is good? less sedentary?
The text has good info, but needs better grammar and punctuation!
cool study, sitting bad, move more get heart healthy