Reduced blood circulation: The heart works continuously to pump blood throughout the body. Prolonged sitting slows blood circulation, potentially increasing blood pressure and causing blood to pool in the legs. When resting muscles don't aid circulation, the heart has to work harder. Over time, this can increase the risk of heart disease.

Weight gain: A sedentary lifestyle is linked to weight gain, obesity, and a higher risk of heart disease. Lack of physical activity also promotes visceral fat development, which can increase inflammation, lower immunity, and elevate disease risk.

Insulin resistance: Lack of exercise can promote insulin resistance. When insulin stops working effectively, blood sugar levels rise. Over time, this can lead to type 2 diabetes and damage blood vessels, increasing the risk of heart disease. Regular exercise helps muscles take glucose from the blood for energy, potentially protecting the body from heart problems.

Even walking for 20 minutes daily can lower blood pressure, reduce inflammation, control blood sugar, and maintain healthy cholesterol levels. All of these are crucial for reducing the risk of heart disease. Get up and move around every 30 minutes. Take a walk around the office or use the stairs instead of the elevator. Ensure your chair, desk, and monitor are at the correct height for good posture and to avoid slouching. Aim for at least 150 minutes of moderate-intensity physical activity each week.

Besides limiting prolonged sitting, here are other ways to protect your heart:

Follow a Mediterranean diet: Maintaining a healthy eating plan also protects the heart. The Mediterranean diet focuses on heart-healthy fruits, vegetables, beans, whole grains, nuts, and olive oil.

Regular checkups: Busy lives can lead to neglecting regular health checkups. However, high cholesterol and high blood pressure often have no clear symptoms, so regular checkups can detect abnormalities early.

Get enough sleep: Diet and exercise often receive much attention for heart health. However, ensuring adequate sleep is equally important. People who regularly sleep less than 7 hours a day have a higher risk of heart disease. The American Heart Association lists sleep as one of 8 essential components for improving cardiovascular health.

Le Nguyen (According to Eating Well)