Sedentary Behavior After Heart Attack Increases Risk of Another

New research shows cardiac patients who sit more than 14 hours daily face double the risk of death.

3D illustration of a heart in a human body. Explode/Shutterstock

The line between life and death after a heart attack could be as simple as getting up and moving.

Recent research shows that patients who sit for more than 14 hours a day have twice the risk of experiencing another cardiac event or dying within a year. However, replacing just 30 minutes of sitting with any form of activity can cut that risk in half.

“Our study provides some of the strongest evidence yet that long periods of sedentary time after a heart event are linked to a higher risk of future heart problems or death,” lead study author Keith Diaz, a professor at Columbia University Medical Center in New York City, told The Epoch Times.

The Sedentary Danger Zone

The study, recently published in Circulation: Cardiovascular Quality and Outcomes, found that replacing 30 minutes of sitting or inactivity with any level of physical activity or with 30 minutes of sleep lowered the risk of another heart attack, heart surgery, or rehospitalization.

The study tracked more than 600 adults with an average age of 62, about half of whom were male, who had been treated for a heart attack or chest pain at a New York City hospital. Participants wore wrist devices called accelerometers for 30 days after discharge, providing precise measurements of their activity levels.

The study showed that those who were less active, with an average of more than 14 hours of sitting or inactivity each day, were more than twice as likely to have a heart problem known as acute coronary syndrome, the symptoms of which can include chest pain or discomfort, or death within a year. Specifically, the most inactive group spent an average of 15.6 hours sitting daily, compared with 11.7 hours among the most active.

Small Changes, Big Results

The study found that participants who replaced 30 minutes of sedentary time with light activity, such as tidying up or strolling, cut their risk of adverse events or death by half. Replacing sedentary behavior with more intense activity, such as brisk walking or gardening, reduced the risk by 61 percent.

Dr. Robert Segal, founder of Manhattan Cardiology, who wasn’t involved in the study, offered a simple way to understand the risk: Think of your blood vessels like a garden hose.

“If water flows consistently (you’re moving), pressure stays balanced and flexible,” Segal told The Epoch Times. “But if you leave it kinked (you’re sitting), pressure builds up, debris accumulates, and it weakens over time.”

The physical explanation, he noted, is that slower circulation resulting from decreased blood flow in the legs “increases clot risk and raises blood pressure.”

Interestingly, the findings showed that even replacing sedentary time with sleep lowered the risk by 14 percent, and that those who were more active tended to do more light activity and sleep longer. In contrast, less active participants sat for longer periods and slept less.

Sleep helps the body and mind recover, which is particularly important after a serious health event such as a heart attack, Diaz said.

“For the couch potatoes out there, this is a small, doable step that can make a meaningful difference for your health after hospitalization,” he said.

A Proper Recovery Strategy

While reducing sitting time is crucial, Segal recommends viewing recovery through physiological zones of exertion, recovery, and restoration, emphasizing the importance of rest.

Additional lifestyle changes that lower heart attack risk include:

• Following a Mediterranean diet rich in fruits, vegetables, whole grains, fatty fish, and nuts
• Reducing processed meats, added sugars, and trans fats
• Managing chronic stress
• Adhering to prescribed medications

Diaz emphasized that while exercise still provides the best “bang for your buck” in terms of health benefits, these findings are good news for patients who may not have the time, ability, or desire to exercise.

Current treatment guidelines after cardiac events focus heavily on encouraging regular exercise but offer little guidance on reducing sedentary time. This research offers achievable recommendations.

“The road to a healthy lifestyle after a heart problem is more accessible and achievable than we thought and is not just for gym regulars or cardiac rehab attendees,” he said.

Diaz noted the study’s limitations, including that sedentary behavior was measured only by activity level and that social or environmental factors were not considered. Also, the study focused on hospital patients in New York, so results may not apply to all populations.