Scientists name simple way to offset harm from sedentary work

Tengrinews.kz — Researchers from Tianjin University of Sport and their colleagues have found that prolonged sitting can damage blood vessels. The scientists established that short bouts of physical activity every half hour can effectively offset the harmful effects of sedentary work. The study was published in Frontiers in Cardiovascular Medicine, citing Gazeta.Ru.

The researchers analyzed 24 clinical studies involving 454 participants. They found that performing dynamic lower-limb exercises for two to three minutes every 20–30 minutes significantly improves blood flow and counteracts the negative effects of physical inactivity. Walking, climbing stairs, half-squats, and calf raises are all suitable preventive exercises.

The harmful effects of a sedentary lifestyle are linked to a reduction in the frictional force of blood against vessel walls, known as shear stress, which leads to lower production of nitric oxide. This substance helps blood vessels relax and protects them from inflammation. According to statistics, every additional hour of sitting beyond 10 hours a day increases the risk of heart disease by eight percent.

Endothelial dysfunction caused by insufficient blood flow is an early functional disorder that can precede atherosclerosis. The researchers stressed that the benefits of activity breaks depend directly on the location of the blood vessel: blood flow in the arteries of the legs recovers most effectively, while results for the brachial artery require separate interpretation.

The brachial artery is less exposed to the extreme pressure fluctuations caused by gravity. Its vascular tone is more strongly regulated by the sympathetic nervous system and systemic factors, such as overall stress levels, breathing, and body position. As a result, ordinary walking does not always have the same rapid and direct isolated effect on it as it does on the femoral or tibial arteries.

According to the World Health Organization, nearly 28 percent of adults do not meet recommended levels of physical activity. The study results suggest that regular leg movement breaks are an inexpensive and accessible way to protect blood vessels.

Incorporating such active breaks into the working day could help maintain cardiovascular health and reduce the risk of serious complications without the use of medication.