Simple Standing Breaks Boost Heart Health in Older Women

A recent study reveals that older women can enhance their heart health simply by standing up more frequently throughout the day. Researchers found that women who took short breaks to stand from a seated position experienced significant improvements in blood pressure over three months, according to findings published in the journal Circulation.

The study, conducted by scientists at the University of California-San Diego, involved over 400 postmenopausal women, with an average age of nearly 68. Participants were overweight or obese and were randomly divided into three groups. One group was instructed to reduce their sitting time, another to increase the frequency of standing up, and the third acted as a control. All participants received coaching on healthy aging practices.

Participants in the “sit less” group managed to decrease their sitting time by an impressive 58 minutes each day. Meanwhile, the “stand more” group increased their sit-to-stand transitions by an average of 26 times per day compared to the control group. After three months, those in the stand more group showed a decrease in both systolic and diastolic blood pressure. Specifically, systolic blood pressure, which measures pressure during a heartbeat, declined by more than 3 mm/HG, while diastolic pressure, which measures pressure between heartbeats, decreased by over 2 mm/HG.

Although these changes were not statistically significant, researchers emphasize the potential of brief standing breaks to positively affect heart health. The “sit less” group did not experience any notable changes in blood pressure or blood sugar levels.

“Our findings suggest that while sitting less is beneficial, even brief interruptions to sitting through standing can support healthy blood pressure,” said lead researcher Sheri Hartman, a professor of public health and human longevity science at UC-San Diego.

Her colleague, Andrea LaCroix, also a professor at the same institution, expressed enthusiasm about the participants’ ability to set personal goals that had a real impact on their habits. “With a little coaching, we can teach ourselves to sit less, and it makes a tangible difference to our short- and long-term health,” LaCroix noted.

Looking ahead, researchers plan to conduct a follow-up study that will last longer, as they believe significant improvements in heart health may require more time to manifest. “Implementing real-world interventions that are easy and realistic—like standing up from sitting an extra 25 times a day—may be feasible for many,” LaCroix added.

For those seeking guidance on maintaining heart health through manageable lifestyle changes, resources are available from institutions like Harvard Medical School. These small steps can lead to significant improvements, especially for older adults.

This study underscores the importance of integrating simple physical activities into daily routines, particularly for older women aiming to protect their cardiovascular health.