Reducing sitting time by even as little as 30 minutes daily can have a significant impact on blood pressure, according to a new study by Kaiser Permanente. The study, published in JAMA Network Open, involved 283 older adults who received health coaching sessions focused on setting goals to reduce sitting time. Participants who received coaching on sitting time reduced their inactivity levels by approximately 30 minutes per day and lowered their blood pressure by almost 3.5 mmHg. The drop in blood pressure was comparable to reductions seen in studies on increased physical activity and weight loss, highlighting the potential health benefits of decreasing sitting time.
Experts emphasize that reducing sedentary behavior can improve overall health, as sitting is associated with health risks such as heart disease and diabetes. Dr. Christopher Tanayan, a sports and preventative cardiologist, recommends reducing sitting time for cardiovascular and musculoskeletal health. He explains that frequent interruptions to a bent artery position can improve blood flow and vascular shear stress, potentially leading to lower blood pressure. Dr. Jennifer Wong, a cardiologist, sees the reduction in blood pressure as a significant accomplishment, emphasizing that even small changes can have a positive impact on health.
While some experts acknowledge that a decrease of 3.5 mmHg in blood pressure may seem modest, it is a good starting point for improving health. Dr. Howard Weintraub, the clinical director of the Center for the Prevention of Cardiovascular Disease, notes that the study provides additional support for the benefits of increased physical activity. He suggests that focusing on weight loss alongside activity can lead to even better results. Dr. Scott Kaiser, a geriatrician, emphasizes the negative effects of prolonged sitting on various aspects of health, including metabolism, glucose regulation, muscle tone, bone health, and the cardiovascular system.
The study highlights the importance of incorporating more activity into daily routines, even in small increments. Dr. Tanayan recommends various strategies to reduce sedentary behavior, such as setting alerts on wearable devices, standing and walking regularly at work, using a standing workstation, and encouraging coworkers to join in the effort. Dr. Kaiser advocates for simple changes, such as taking short activity breaks throughout the day. Both experts underscore the significance of incorporating movement into daily life to counteract the negative effects of prolonged sitting.
Overall, the study underscores the potential benefits of reducing sitting time on blood pressure and overall health in older adults. By incorporating more movement into daily routines, individuals can potentially lower their risk of cardiovascular issues and other health problems associated with sedentary behavior. The findings support the broader body of research showing the positive impact of physical activity on health outcomes and underscore the importance of making simple changes to promote movement and reduce sedentary behavior. Initiatives like the one conducted by Kaiser Permanente offer practical strategies for individuals to improve their health by sitting less and moving more throughout the day.