Spending more than 14 hours a day sitting or being inactive could dramatically increase the risk of a cardiac event. It could also lead to death in the year following hospital treatment for heart attack symptoms. This is according to new research published in Circulation: Cardiovascular Quality and Outcomes.
Researchers used wrist accelerometers to monitor over 600 patients. The patients were between the ages of 21 to 96. The monitoring period lasted for a median of 30 days after hospital discharge following a heart attack. These devices tracked movement across three dimensions. Scientists accurately determined how long participants were sedentary, lightly active, or engaged in moderate-to-vigorous activity.
The study found that the least active group—averaging just 2.7 minutes of moderate-to-vigorous exercise daily and 15.6 hours sedentary—had a 2.58 times higher risk of death or another heart problem within one year compared to the most active group.
ACTIVITY LEVELS MATTER — BUT SO DOES SLEEP
Replacing just 30 minutes of sedentary time each day resulted in:
- 61% lower risk when replaced with moderate-to-vigorous activity
- 50% lower risk when replaced with light-intensity movement
- 14% lower risk when replaced with sleep
“This study indicates that one doesn’t have to start running marathons,” said lead author Dr. Keith Diaz of Columbia University. “Sitting less and moving or sleeping a little more can make a real difference in recovering after a heart attack event.”
“SIT LESS, MOVE MORE” GAINS NEW URGENCY
These findings support the American Heart Association’s Life’s Essential 8 guidelines. These guidelines emphasize the role of physical activity and sleep in cardiovascular health. Current treatment focuses on structured exercise. However, this study highlights the critical role of everyday light-intensity movement, such as gardening, housework, or simply walking around. These activities serve as powerful, accessible tools for recovery after experiencing a heart attack.
Dr. Bethany Barone Gibbs, chair of epidemiology at West Virginia University, added: “This study found that replacing sedentary time with even low-intensity activities was nearly as beneficial as intense exercise. Performing low-intensity activities can yield similar benefits to engaging in more intense exercises. Doing anything instead of sitting—playing with a dog, cleaning, or walking—can significantly improve outcomes after a heart attack.”
STUDY LIMITATIONS
The researchers acknowledged limitations, including lack of socioeconomic and environmental data. There was also potential overestimation of sedentary behavior based solely on movement intensity. Additionally, the absence of data on post-discharge care environments limits a full understanding of external recovery influences on patients who have suffered a heart attack.
TAKEAWAY: SMALL CHANGES, BIG IMPACT
This research offers strong evidence that simply reducing sedentary time—and replacing it with even modest activity or sleep—can significantly improve outcomes after a cardiac event. For patients recovering from a heart attack or chest pain, the advice is refreshingly simple and profoundly impactful: sit less, move more, and sleep better.
