NEW YORK, Nov 19: Sitting at your desk all day could increase your risk of heart disease, even if you exercise during your free time, according to new research.

Dr. Ezim Ajufo, a cardiology fellow at Brigham and Women’s Hospital in Boston and the study’s lead author, emphasized the significance of avoiding prolonged sitting, regardless of physical activity levels. "Our findings really emphasize the importance of avoiding excess sitting… whether or not you’re physically active," Ajufo said.

While it’s widely known that too much sitting is bad for your health, more research is needed to better understand the specific risks and to establish guidelines for how much sitting is considered excessive, said Dr. Keith Diaz, an associate professor of behavioral medicine at Columbia University Medical Center. He was not involved in the study but noted its importance due to the large sample size and research methodology.

The study analyzed data from nearly 90,000 participants who wore accelerometers for a week, tracking their sedentary and active time. The data was then compared with later diagnoses of heart conditions like stroke, heart attack, and heart failure. Published in the Journal of the American College of Cardiology on Friday, the study found that more sedentary time was linked to a higher risk of cardiovascular disease. Additionally, it provided a general guideline for what could be considered too much sitting.

Ajufo suggested that avoiding more than 10.6 hours of sitting per day could be a reasonable first step for public health guidelines and interventions. "That’s not a hard and fast threshold, but we think it’s a reasonable first step," she explained.

However, there are some limitations to the study. The data came from the UK Biobank, which follows individuals long-term and includes a predominantly White, European-descended sample. Therefore, the findings may not fully represent the broader U.S. population. Additionally, as an observational study, it can show associations but cannot definitively prove that sitting causes heart disease.

It is logical to assume that prolonged sitting can have negative effects, Diaz said. Muscles play a crucial role in regulating blood sugar and fat levels, and they need movement to function properly. "Taking movement breaks is a way to give your muscles the stimulation they need to do their jobs, and it doesn’t take much," Diaz advised.

For those with office jobs or long commutes, it’s easy to reach that 10.6-hour threshold of sitting. But a standing desk may not be the best solution. While standing is better than sitting, remaining still in one position doesn’t provide enough movement for muscles to effectively break down sugars and fats. A bike or treadmill desk could be more beneficial, Diaz suggested. He also recommended walking during small meetings or taking short walks every half hour or hour to break up the sitting time.

Although exercising at the end of the day can be helpful, the study found that it may not entirely offset the negative effects of prolonged sitting. Ajufo pointed out that moderate to vigorous physical activity—like running or brisk walking—cannot neutralize the harmful effects of too much sitting.

Still, exercise is beneficial in many ways, and Diaz encouraged people to stay active. "You’re still better off than the person who sat all day and didn’t exercise," he said.