The one thing to avoid to protect your heart
When experts talk about preventing heart disease, a single behavior often stands out: cutting back on sedentary living. Dr. London, a respected cardiovascular surgeon, emphasizes that the heart functions like a muscle and needs regular movement to stay strong. “A heart that hardly moves is less efficient at pumping blood,” he explains. In practical terms, the emergency isn’t only what you eat or how much you weigh; it’s how little you move for extended stretches of time.
Why inactivity harms the heart
The heart, like other muscles, benefits from routine use. Daily activity helps maintain blood flow, keeps blood vessels flexible, and supports healthy blood pressure and cholesterol levels. Prolonged sitting or lying down slows circulation, reduces endothelial function, and can contribute to the buildup of fatty deposits inside arteries. Over time, these changes raise the risk of coronary events and other cardiovascular problems. Even people who exercise regularly can still be harmed by long periods of inactivity, underscoring the importance of breaking up sedentary time throughout the day.
How the heart adapts to movement
Regular movement trains the heart to pump more efficiently with each beat. It improves stroke volume (the amount of blood pumped per heartbeat) and helps arteries relax more effectively, making it easier for blood to flow. For the average adult, the goal isn’t heroic workouts on weekends only—it’s consistent, accessible activity that fits your life and reduces long stretches of sitting.
What the evidence suggests
Scientific findings consistently link high levels of sedentary behavior with elevated risks of heart disease, even among those who meet weekly exercise guidelines. The message from Dr. London and colleagues is clear: reducing sedentary time should be a central pillar of heart-healthy living. Movement doesn’t need to be strenuous; it can be simple, practical, and portable—an important distinction for long-term adherence.
Practical steps to reduce sedentary time
- Break up long sitting with short activity bursts every 30 to 60 minutes. Stand, stretch, or take a quick walk.
- Incorporate moderate-intensity activities such as brisk walking, cycling, or swimming for at least 150 minutes per week, plus two days of strength training.
- Make small daily changes: take stairs, park farther away, or walk during phone calls or meetings.
- Choose repeatable routines: a 10–15 minute post-meal walk, a short lunchtime stroll, or a 5-minute desk stretch after every hour of work.
- Track progress with a simple app or a wearable to stay accountable and see how often you move.
Tips for busy or older adults
If time or mobility is a concern, start with very small, consistent bouts of movement and gradually increase. Even light activities—tidying up, gardening, or gentle marching in place—count toward heart health when done regularly. The key is consistency and reducing abrupt, prolonged periods of inactivity.
How to make movement a habit
Pair movement with daily routines: set reminders, schedule activity like a meeting, and choose activities you enjoy. Building a sustainable habit is more important than chasing a perfect workout. With guidance from Dr. London, the message is simple: avoid a sedentary life and embrace regular movement to support a healthier heart.
Conclusion
The one thing to avoid for heart health isn’t a fad diet or a drastic cleanse—it’s prolonged inactivity. By prioritizing regular movement and breaking up sedentary periods, you can strengthen your heart’s pumping power and reduce your risk of heart disease. Talk to your clinician if you have preexisting conditions or concerns before starting a new exercise routine.
