You’ve likely heard the declaration before: Sitting is the “new smoking,” i.e., sitting for prolonged periods can be as harmful to your health as smoking cigarettes (or being obese). The negative health consequences of a sedentary lifestyle or prolonged sitting are innumerable: Everything from an increased risk of diabetes to higher risks for various cardiovascular events, to mental health or posture and muscle-tone problems is associated with excessive sitting. Even elevated risks for certain types of cancer are associated with prolonged sitting. And if you think your brain escapes the ravages of sitting, then you need to read here. If you assume that regular exercise will counteract those negative consequences, think again. Recent research out of Mass General Brigham and published in the Journal of the American College of Cardiology reports that if you’d had a long day of sitting but fit in some exercise to counteract it, the negative consequences that follow prolonged sitting can remain, despite your physical activity- especially concerning your risk of heart failure or cardiovascular death. So stop sitting, get moving, and read more here.

New research underscores the specific connection between your cardiac health and sitting. First, in a new study published in the journal Circulation, researchers from the University of California, San Diego report that older women who frequently stand up from a sitting position can achieve notable improvements in their blood pressure. Even without becoming more physically active or cutting down on time seated, it seems that just the act of frequently getting up with brief standing breaks can lower blood pressure and improve health. The study involved 400 post-menopausal obese or overweight women who were able to lower their blood pressure (though not blood sugar) with frequent “stand-up” breaks over 3 months of study. While further research will determine if even better results can be achieved over a longer period and whether these results can be achieved in men as well, for the moment, if you’re an older woman with high blood pressure, it behooves you to stand up and read more here.

Another recent study also found a connection between a sedentary lifestyle and negative cardiovascular consequences. This study out of Columbia University examined what happens to patients who arrive at the hospital due to chest pain – called acute coronary syndrome- who are subsequently discharged and often fearful of physical activity. This study tracked the amount of physical activity of about 600 acute coronary syndrome patients for 30 days after their hospital discharge, and found that those patients who were sedentary more than 15 hours a day (not including sleeping) were twice as likely to experience more heart trouble or to even die in the year following their discharge, compared to those who sat 12 hours a day or less following their discharge. In essence, what the researchers found was that replacing prolonged sitting following hospitalization with just an additional 30 minutes of more activity (or even sleep) substantially reduced the risk of further cardiovascular problems. While it’s recommended that patients with such cardiac conditions engage in exercise, what this study illuminated was that sedentary behavior itself can be a big risk factor. Even a 30-minute routine of lighter physical movement, such as housework or slow walking, can make a difference in an otherwise very sedentary lifestyle. So if you’re worried that movement will exacerbate your heart problems, understand that sitting may not be the solution. Instead, plan a bit of movement and find out more here.