This Common Habit Can Increase Your Risk of Heart Failure

When it comes to heart health, there’s one activity many of us are guilty of engaging too much in, and it could be putting you at risk of heart failure: Sitting.

It might not come as a surprise that Americans spend most of their days sitting. But what does being too sedentary really mean? Tiffany Marie Hendricks, MD, board-certified family and lifestyle medicine physician, defines it as “spending long periods engaging in minimal physical activity, particularly sitting or lying down, with little movement throughout the day.” In other words, being too sedentary means spending too much time on your phone, at your desk or in front of the TV without breaks for movement. Not only does it feel good to get up and stretch your legs, but being too sedentary can also increase your risk of heart failure. Also known as congestive heart failure, this common condition develops when your heart doesn’t pump enough blood to meet the body’s needs.

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Here’s why sitting too much can strain your heart and what you can do instead to keep your heart in tip-top shape.

Why Being Sedentary Can Increase Your Risk of Heart Failure

It can raise your blood pressure

Sitting for long periods reduces muscle contractions, which is important for good blood circulation. “When blood pools in the lower extremities, circulation slows, leading to increased pressure in the arteries and veins,” says Dr. Hendricks. This can result in higher than healthy blood pressure levels, and when blood pressure increases, your heart has to work harder to pump blood to the rest of your body. Over time, this strain can cause the heart’s left ventricle to thicken and enlarge, increasing the risk of heart attack and heart failure.

It increases inflammation

Dr. Hendricks says that being too sedentary contributes to inflammation throughout the body. “Chronic inflammation triggers damage to the blood vessels and accelerates atherosclerosis, which is the buildup of plaque in the arteries,” she explains. This is concerning as plaque buildup inside the arteries reduces blood flow and can increase the risk of a stroke, heart attack or other heart-related condition. 

It may contribute to insulin resistance

“Physical inactivity impairs the body’s ability to regulate blood sugar [levels], leading to insulin resistance,” says Dr. Hendricks Insulin resistance that’s left untreated can lead to developing type 2 diabetes, which is characterized by chronically high blood sugar levels. “Over time, high blood sugar levels damage blood vessels and the heart muscle itself,” she adds. 

Tips to Decrease Your Risk of Heart Failure

So, what can you do to protect your heart? A lot! 

1. Move more, sit less: Regular physical activity strengthens your whole body — including your heart. Dr. Hendricks recommends incorporating walking breaks, taking the stairs, and using a standing desk whenever you can. “Breaking up long periods of sitting with movement every 30–60 minutes can improve circulation and reduce risk factors for heart failure,” she says. 
2. Make time for exercise: “Even 150 minutes of moderate-intensity exercise per week (such as brisk walking, cycling or swimming) can significantly reduce the risk of heart failure,” says Dr. Hendricks. This can be broken up into three, 50-minute sweat sessions per week or shorter, 20-minute workouts each day. 
3. Start small: “For those who are highly sedentary, starting with just 5–10 minutes of walking per day and gradually increasing duration and intensity can make a difference,” she adds. “I often tell my patients to just do something they enjoy doing like turning on the radio and dancing around for 20 minutes. The point is to find an activity you enjoy so it becomes a sustainable practice.”
4. Eat a heart-healthy diet: A diet rich in whole, minimally-processed foods can help reduce inflammation, protect blood vessels and keep blood sugar levels healthy. Research shows that diets rich in fruits and vegetables, low-fat dairy, whole grains, poultry, fish, nuts and seeds are linked with a lower risk of heart disease.

The Bottom Line

As with any muscle in the body, the heart needs physical activity to keep it strong. Without regular movement, the heart becomes less efficient at pumping blood and can lead to more serious health issues, like inflammation, high blood pressure and insulin resistance—all key risk factors for heart failure. One of the best ways to protect your heart is to move more. Whether you take your dog for a walk, putter in the garden, dance around the house or go for a bike ride, aim to break up long periods of sitting and engage in at least 150 minutes of moderate-intensity exercise each week.