Cardiologist Dr. Oksana Sinenkova points out that the risk of myocardial infarction increases in people whose work requires them to sit for long periods of up to 8–10 hours a day.
Sininkova says that sitting for extended periods, between 8 and 10 hours a day, can increase the risk of myocardial infarction by about 40 to 50% compared to those who sit for only 3 to 4 hours. She emphasizes that regular short breaks are essential to reduce this risk. She also considers sitting for more than 6 to 8 hours a day, even with breaks, to be a recognized risk factor for cardiovascular disease.
She explains that when working at a desk, it's best to maintain good posture, ensuring the knees are no higher than the hips and the feet are flat on the floor. She also advises taking short breaks every 30 to 45 minutes, for 5 to 10 minutes, which are more effective when combined with light physical activity.
She emphasizes that exercise is not a luxury but a health necessity, and any suitable physical activity can be chosen, such as running, dancing, cycling, or team sports. She recommends 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity exercise, while replacing long periods of sitting in the evening with light activities such as walking, playing with children, or engaging in active socializing.
She emphasizes that even people who exercise regularly several times a week remain at risk if they continue to sit for 10 to 12 hours a day, because the problem is not related to a single sitting period, but to a sedentary lifestyle that continues throughout the day.
She adds that the danger doesn't begin at a specific hour of sitting, but rather when sitting becomes the primary daily habit, while movement becomes a rare exception. The situation worsens if the day is punctuated by prolonged sitting followed by continuous lying down in the evening.
It indicates that there are specific timeframes at which negative effects begin to appear. After 30 to 40 minutes of continuous sitting, blood flow from the legs slows down, increasing pressure on the heart and raising the risk of venous thrombosis. After about two hours, the "muscular pump" in the legs weakens, the burden on the heart increases, and indicators such as high blood pressure, high cholesterol, and decreased insulin sensitivity gradually begin to emerge.
