Summary: A 13-year study reveals that excessive sedentary time during childhood through young adulthood can increase systolic blood pressure by 4 mmHg. Replacing just 10 minutes of every sedentary hour with light physical activity could reduce blood pressure significantly, potentially decreasing heart attack and stroke risk.
Journal: Journal of Cachexia Sarcopenia and Muscle, November 13, 2024, DOI: 10.1002/jcsm.13639
Reading time: 4 minutes
A landmark study spanning over a decade has revealed concerning links between sedentary behavior in youth and blood pressure increases. The research, published in the Journal of Cachexia Sarcopenia and Muscle, followed 2,513 children from age 11 to 24, providing crucial insights into how movement patterns affect cardiovascular health.
Tracking Activity Through the Years
At age 11, children in the study spent about six hours daily being sedentary and six hours in light physical activity (LPA). By age 24, sedentary time had increased to nine hours while LPA decreased to three hours. This shift in activity patterns coincided with blood pressure changes, from an average of 106/56 mmHg in childhood to 117/67 mmHg in young adulthood.
“We have earlier shown that elevated blood pressure and hypertension in adolescence increase the risk of premature cardiac damage in young adulthood,” says Andrew Agbaje from the University of Eastern Finland.
The Power of Light Movement
The research revealed a promising intervention: replacing just 10 minutes of every sedentary hour with light physical activity could decrease systolic blood pressure by 3 mmHg and diastolic by 2 mmHg. This reduction is significant since a 5 mmHg decrease in systolic blood pressure has been linked to a 10% lower risk of heart attack and stroke in adults.
Looking Ahead
With the World Health Organization estimating 500 million new cases of physical inactivity-related diseases by 2030, the findings offer practical solutions. “At least three hours of LPA per day is critical to preventing and reversing elevated blood pressure and hypertension,” Agbaje notes. “Examples of LPA are long walks, house chores, swimming, and bicycling.”
Glossary of Terms
- Systolic Blood Pressure: The pressure in arteries during heart contraction
- Diastolic Blood Pressure: The pressure in arteries between heart beats
- Light Physical Activity (LPA): Low-intensity movement like walking or housework
- Sedentary Behavior: Activities involving sitting or lying down with little movement
Test Your Knowledge
How many hours per day did children spend being sedentary at age 24 compared to age 11?
Nine hours at age 24 compared to six hours at age 11
What blood pressure reduction was achieved by replacing 10 minutes of sedentary time per hour with light activity?
3 mmHg systolic and 2 mmHg diastolic
How many hours of light physical activity per day are recommended to prevent high blood pressure?
At least three hours
What examples of light physical activity were mentioned in the study?
Long walks, house chores, swimming, and bicycling
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