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A new study conducted by Kaiser Permanente suggests that reducing sitting time by as little as 30 minutes daily could have significant health benefits, particularly in lowering blood pressure among older adults. The findings, published today in the journal JAMA Network Open, shed light on the potential impact of reducing sedentary behavior on cardiovascular health.
The study, led by researchers at Kaiser Permanente, enrolled 283 participants aged between 60 and 89 years, all with a body mass index (BMI) ranging from 30 to 50. Over the course of six months, participants received ten health coaching sessions aimed at setting goals to decrease their sitting time. Additionally, they were provided with a tabletop standing desk and an activity tracker to monitor their progress.
According to the study’s results, participants who received coaching sessions focused on reducing sitting time experienced a decrease in their inactivity levels by approximately 30 minutes per day. Remarkably, this reduction in sedentary behavior corresponded with a significant lowering of blood pressure, with an average decrease of almost 3.5 mmHg.
Dr. Christopher Tanayan, a sports and preventative cardiologist affiliated with Northwell Health, emphasized the cardiovascular benefits of reducing sitting time. He explained, “[Reducing sitting time] is great for musculoskeletal issues and can improve blood flow and vascular shear stress, ultimately leading to lower blood pressure.”
The observed decrease in blood pressure is comparable to the reductions seen in studies examining increased physical activity or weight loss interventions. Dr. Howard Weintraub, clinical director of the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart, noted that while the decrease in blood pressure may seem modest, it still holds significance in improving overall health outcomes.
However, some experts caution that more research is needed to understand the long-term effects of reducing sitting time on blood pressure. Dr. Jennifer Wong, a cardiologist at MemorialCare Heart and Vascular Institute, emphasized the importance of starting with achievable goals, stating that “every little bit helps” in improving health outcomes.
The study underscores the growing body of evidence supporting the detrimental effects of prolonged sitting on health, including increased risks of heart disease and diabetes. Dr. Scott Kaiser, a geriatrician and director of Geriatric Cognitive Health at the Pacific Neuroscience Institute, highlighted the negative impact of sedentary behavior on various aspects of health, including metabolism and mental well-being.
To combat sedentary behavior, experts recommend simple strategies such as setting reminders to stand or walk regularly, using standing workstations, and incorporating short periods of activity throughout the day. By making small adjustments to reduce sitting time, individuals can potentially improve their cardiovascular health and overall well-being.
As the research on sedentary behavior continues to evolve, the message remains clear: reducing sitting time, even by small increments, can yield significant health benefits, particularly for older adults.
