Sit Less, Move More: Reducing Sedentary Time for a Healthier Heart

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."– Carol Welch, 1999

Introduction

You may already know that exercise is good for heart health — but what about the time you spend not moving?

In recent years, research has made one thing clear: long periods of sitting can be harmful to your heart, even if you exercise regularly.

This month’s blog looks at sedentary behaviour — what it is, how it affects your cardiovascular system, and what you can do to sit less and move more throughout your day.

"You don't have to go fast, you just have to go."– Unknown

What Is Sedentary Behaviour — and Why Does It Matter?

Sedentary behaviour refers to any waking activity done while sitting or lying down that uses very little energy — such as watching TV, working at a desk, or long periods of sitting during travel.

It’s different from just “not exercising.”

Even if you meet your weekly exercise goals, being sedentary for too many hours each day can still increase your health risks.

Research shows that prolonged sitting is associated with:

• Increased risk of cardiovascular disease

• Higher blood pressure and blood sugar levels

• Increased cholesterol

• Greater risk of stroke and heart attack【1】

• Reduced circulation, which can lead to joint stiffness, blood pooling, or deep vein thrombosis (DVT)

  
  

Sitting for long stretches can also contribute to muscle weakness, especially in the core and lower limbs — which increases your risk of falls and reduces functional independence.

The British Heart Foundation and NICE guidelines recommend that adults, especially those in cardiac rehab, should not only meet exercise guidelines but also reduce total daily sitting time and break up sitting with light activity every 30–60 minutes【2】.

"Take care of your body. It’s the only place you have to live."– Jim Rohn, 1991

Practical Tips to Reduce Sedentary Time

1. Break Up Sitting Every 30–60 Minutes

   • Stand up and stretch, walk to get water, or march on the spot.

2. Add Light Movement Into Daily Tasks

   • Do heel raises while brushing teeth or leg extensions while watching TV.

3. Set a Movement Timer

   • Use your phone or smartwatch to remind you to move regularly.

4. Use a Standing Desk or High Counter

   • Alternate between sitting and standing if you work at a desk.

5. Walk During Phone Calls

   • Take calls standing up or walking slowly.

6. Stretch After Meals

   • A short walk or set of stretches after eating can help digestion and circulation.

     
     

"The journey of a thousand miles begins with a single step."– Lao Tzu, 6th Century BC

SMART Challenges

Short-Term Challenge (2 Weeks)

Goal: Break up sitting every 30 minutes during the day.

Action: Set a timer or use natural cues (e.g. after emails or TV ad breaks) to stand up and move for 1–2 minutes.

Track: Use a checklist or phone notes to track daily success.

Timeframe: Complete this for 14 days in a row.

Long-Term Challenge (6 Weeks)

Goal: Reduce total sitting time to less than 7 hours per day (including work, meals, leisure).

Action: Replace sitting with standing, walking, or light movement for at least 2 hours per day.

Track: Weekly log of sitting vs. moving hours.

Timeframe: Measure progress weekly for 6 weeks.

"Action is the foundational key to all success."– Pablo Picasso, 1935

Book Recommendations

1. “Get Up! Why Your Chair Is Killing You and What You Can Do About It”– By Dr. James LevineA leading voice on the dangers of sedentary behaviour, Dr. Levine offers easy, practical ways to build more movement into daily life.

   
   

2. “Spark: The Revolutionary New Science of Exercise and the Brain”– By Dr. John J. RateyWhile focused on brain health, this book explores how movement — even light activity — improves mood, focus, and long-term wellbeing.

   
   

“You are never too old to set another goal or to dream a new dream.”– C.S. Lewis, 1943

Summary

Exercise is essential — but so is reducing the time you spend sitting.

Prolonged sedentary behaviour is a quiet risk factor for cardiovascular disease and other health issues.

By breaking up long sitting periods, adding light movement throughout the day, and staying aware of your habits, you can make a powerful difference to your heart health.

Start small. Keep it simple. And keep moving.

References

1. Biswas A. et al. (2015). Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med.

2. NICE Guidelines (NG146), 2023. Physical activity and reducing sedentary behaviour.

3. British Heart Foundation. (2024). Being active when you have a heart condition. www.bhf.org.uk

This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance