The one thing to avoid to prevent heart disease: prolonged sitting
When it comes to heart health, many risks are well known—smoking, poor diet, and high blood pressure among them. But a cardiovascular surgeon, Dr. London, highlights one simple daily habit to avoid that can make a meaningful difference: prolonged sitting. The heart is a muscular pump that needs regular movement to work efficiently. The more time you spend sitting, the less your heart and blood vessels are asked to respond to everyday activity, which can gradually increase the risk of heart disease.
How the heart functions like a muscle
Like other muscles, the heart benefits from regular use. It contracts and relaxes with every beat, propelling blood to nourish every organ. Consistent physical activity challenges the heart in constructive ways, promoting stronger contractions and healthier blood flow. When you stay largely inactive, the heart’s pumping efficiency can decline over time, making daily tasks feel harder and elevating cardiovascular risk.
Why inactivity slows blood pumping and harms heart health
Prolonged sitting can lead to reduced blood flow, higher blood pressure during rest, worse cholesterol profiles, and greater insulin resistance. Over months and years, these changes contribute to a higher likelihood of plaque buildup in arteries and other markers of cardiovascular disease. Dr. London emphasizes that the problem isn’t only excessive exercise; it’s the long stretches of inactivity that interrupt the heart’s natural rhythm of movement and recovery.
What Dr. London advises for heart disease prevention
Dr. London’s practical guidance centers on reducing sedentary time and incorporating movement into daily routines. He notes that even small, frequent bursts of activity can cumulatively improve heart health, especially when started early and maintained consistently. The goal is to keep the heart engaged through regular movement, not to rely on occasional intense workouts alone.
Practical steps to move more every day
Break up sitting every 30 minutes
Set gentle reminders to stand and move for 1–2 minutes every half hour. Simple actions—standing during phone calls, walking to a coworker instead of emailing, or doing a quick stretch—can add up to meaningful benefits for your heart over time.
Integrate movement into daily routines
Choose options that fit your life: take stairs instead of elevators, park farther away, or walk during lunch breaks. If you work at a desk, consider a standing or adjustable desk, and aim for at least 150 minutes of moderate activity per week, plus strength work on two days. Short, consistent sessions beat occasional long workouts when it comes to cardiovascular health.
Simple at-home or office-friendly moves
Try 5–10 minute routines that include brisk walking in place, gentle squats, heel raises, and arm circles. These movements don’t require equipment and can be done in small spaces, making it easier to stay active even on busy days.
Other important factors in heart health
Movement is a key lever, but it’s part of a broader picture. A heart-healthy lifestyle includes a balanced diet rich in vegetables, fruits, whole grains, and lean proteins; avoiding tobacco; managing stress and sleep; maintaining a healthy weight; and regular medical checkups to monitor blood pressure, cholesterol, and glucose levels.
Bottom line
The single, practical takeaway endorsed by Dr. London is clear: minimize prolonged sitting and maximize movement. By weaving regular movement into daily life, you bolster your heart’s workload in a healthy way, supporting cardiovascular health and reducing the risk of heart disease over time.
