Reducing sitting time by as little as 30 minutes daily can lead to lower blood pressure, according to a new study by Kaiser Permanente. The research included 283 older adults who received health coaching, a standing desk, and an activity tracker. Participants who focused on reducing sitting time saw a decrease in inactivity and lowered their blood pressure by almost 3.5 mmHg. This reduction in blood pressure is comparable to the effects of increased physical activity and weight loss studies.
Experts agree that decreasing sitting time can have a positive impact on overall health. Dr. Christopher Tanayan, a sports and preventative cardiologist, recommends reducing sitting time for cardiovascular health and musculoskeletal benefits. Decreasing sitting time can lead to improved blood flow, which can help reduce blood pressure. Additionally, reducing sedentary behavior can help prevent issues such as blood clot formation in the lower extremities and maintain good circulation in the body.
Dr. Howard Weintraub, clinical director of the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart, believes that even small increases in activity can lead to modest decreases in blood pressure. He suggests focusing on weight loss in conjunction with activity for optimal results. Dr. Jennifer Wong, a cardiologist, sees any reduction in blood pressure as a significant accomplishment and encourages starting with small changes to improve overall health. She emphasizes the importance of educating individuals on the benefits of simple activities like standing to promote health.
Dr. Scott Kaiser, a geriatrician, highlights the negative effects of prolonged sitting on various aspects of health, including metabolism, glucose levels, muscle tone, bone health, and the cardiovascular system. He emphasizes the importance of incorporating more movement throughout the day through activities like “activity snacks” or short periods of activity. Kaiser recommends simple strategies, such as setting reminders on wearable devices or using standing workstations, to reduce sedentary behavior and improve overall health.
Overall, the study supports the idea that reducing sitting time can have a positive impact on blood pressure and overall health, especially for older adults. Making small changes to decrease sedentary behavior, such as standing or walking regularly, can lead to improvements in cardiovascular health and overall well-being. By focusing on simple strategies like standing breaks and incorporating more movement throughout the day, individuals can take proactive steps to improve their health and reduce the negative effects of prolonged sitting.
