Sitting for long periods increases your risk of heart failure by 52%

Sitting idle for long period increases heart failure risk in men, even for those who exercise regularly. 'Be more active and sit less. That's the message here,' warned the researchers. 'The study is

By: Editorial Team | | Updated: January 22, 2014 3:21 pm

Sitting idle for long period increases heart failure risk in men, even for those who exercise regularly. ‘Be more active and sit less. That’s the message here,’ warned the researchers. ‘The study is the first to examine the link between heart failure risk and sedentary time,’ said Deborah Rohm Young, lead researcher and a senior scientist at Kaiser Permanente in Pasadena, California. Also Read - Ganesh Chaturthi 2020: 4 reasons an eco-friendly Ganesha is good for you

To understand the link, researchers followed a racially diverse group of 84,170 men aged 45 to 69 without heart failure. Exercise levels were calculated in METs (metabolic equivalent of task) – a measure of the body’s energy use – while sedentary levels were measured in hours. (Read: Exercise lowers heart attack risk, even in those who have suffered heart attacks!) Also Read - 7 reasons why the #BeefBan is good

After an average of nearly eight years of follow-up, researchers found that men with low levels of physical activity were 52 percent more likely to develop heart failure than men with high physical activity levels, even after adjusting for differences in sedentary time. Also Read - Weight loss diet: How to eat healthy in a restaurant when you want to lose weight

Outside of work, men who spent five or more hours a day sitting were 34 percent more likely to develop heart failure than men who spent no more than two hours a day sitting, regardless of how much they exercised, said the study published in the American Heart Association’s journal titled Circulation: Heart Failure.

Heart failure risk more than doubled in men who sat for at least five hours a day and got little exercise compared to men who were very physically active and sat for two hours or less a day. ‘People get at least 150 minutes a week of moderate-intensity aerobic activity to reduce their risk for heart failure and other cardiovascular diseases,’ Young said. (Read: Top 10 heart healthy foods)

Here are some cardiovascular exercises that are great for your heart.

Walking/Light Jogging

This can be performed either in the gym or outside. The speed will really depend on your own capacity. When I began exercising (I was 123kg), I would start off with 5km/h on the treadmill without inclination for 15 minutes. I kept this pace for a week and gradually increased the speed. It’s important to listen to your body and not push it too hard. Remember, it’s not a sprint, but a marathon. Gradually, as you lose weight you will able to jog/run faster. (Read: Walk your way to a healthier you!)

Indoor Cycling

Indoor cycling is another great exercise option for obese people. Like the treadmill it doesn’t put pressure on your joints. Most gyms have two kinds of cycles – either electronic cycles with padded seats and armrests or mechanical ones which look like proper bikes. The second option might be a tad uncomfortable for a big person and you should start off with the first and gradually move to the second kind which is better for burning calories.

Elliptical trainer

The great thing about the elliptical compared to other cardio machines is the fact that it puts very less pressure on your joints. Also it works your upper body as well giving you a full body workout. And thanks to the perceived lack of exertion, people tend to spend more time on the elliptical which is a good thing.

Try HIIT

High intensity interval training or HIIT is a form of cardiovascular exercise regime which combines periods of high intensity with periods of low intensity. The concept is simple – periods of highly intense activity followed by periods of low activity or complete rest. For example, when you get on the treadmill run at 15kmph for 2 minutes and then walk at 5kmph for a minute. Continue this regime for fifteen minutes (or five sets) and you will have burnt more fat than 30 minutes of low-intensity cardio.

With inputs from IANS

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Published : January 22, 2014 3:09 pm | Updated:January 22, 2014 3:21 pm

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