新研究：慣性久坐會損害心臟，運動也無法完全抵銷風險
生活型態久坐不動的人要小心！新研究指出，過度久坐會增加罹患常見心臟疾病的風險，尤其是心臟衰竭，這種風險還無法單純透過運動抵銷。
久坐定義為低能量消耗的活動，如坐著、躺著，不包括睡眠。根據 Mass General Brigham 醫院最新調查結果，長時間久坐與心髒病風險增加存在關聯性，尤其是心臟衰竭、心血管疾病。研究顯示，如果久坐是日常生活一環，那麼就算坐整天後進行中～高強度的身體鍛鍊，可能也不足以抵消久坐行為對心臟健康的有害影響。
研究團隊追蹤英國 Biobankestive Cohort 約 89,530 個人的週活動數據，分析每天久坐時長與 4 種常見心血管疾病未來風險的關聯：心房顫動（atrial fibrillation）、心肌梗塞、心臟衰竭、心血管疾病死亡，並使用機器學習算法對久坐行為進行分類。
分析發現，久坐與更容易罹患上述 4 種類型心臟風險有關，當每天久坐超過 （不包括睡眠），心臟衰竭與心血管疾病死亡風險將提高 40～60%。就算每週額外進行超過 的中～高強度運動，久坐帶來的負面影響仍存在，比如運動可以消除心房顫動、心肌梗塞風險，但無法完全抵消心臟衰竭、心血管疾病死亡風險。
為降低因久坐而產生的心臟衰竭、罹患心血管疾病死亡風險，研究團隊建議人們應減少久坐時數，並以其他活動代替部分坐下時間。
新論文發表在《American College of Cardiology》期刊。
Okay, here’s a Q&A style article based on the provided Technews article and supplemented with information from reputable sources.
Q&A: Is your Sedentary Lifestyle Harming Your Heart, and Can Exercise Fix It?
Q: What’s the big deal about sitting too much?
A: A new study has found that prolonged sedentary behavior, defined as activities involving low energy expenditure like sitting or lying down (excluding sleep), is associated with an increased risk of developing common heart conditions, especially heart failure. This means that spending a significant portion of your day sitting could be detrimental to your cardiovascular health.
Q: How much sitting is too much?
A: The study, which followed approximately 89,530 individuals from the UK Biobank, found that sitting for more than 10.6 hours per day (excluding sleep) was associated with a 40-60% increased risk of heart failure and cardiovascular disease-related death.
Q: Can I just exercise to cancel out all that sitting?
A: Regrettably, the study suggests that exercise alone may not fully negate the harmful effects of prolonged sitting, especially when it comes to heart failure and cardiovascular disease mortality. While moderate to high-intensity exercise (over 150 minutes per week) might mitigate the risks of atrial fibrillation and myocardial infarction (heart attack), it may not fully offset the risks of heart failure and cardiovascular disease death associated with prolonged sitting.
Q: What specific heart conditions are linked to a sedentary lifestyle, according to the study?
A: The study analyzed the association between sedentary time and the future risk of four common cardiovascular diseases:
atrial fibrillation
Myocardial infarction (heart attack)
Heart failure
Cardiovascular disease-related death
Q: So, if exercise isn’t a complete solution, what can I do?
A: The study authors recommend reducing the amount of time you spend sitting and replacing some of that sitting time with other activities. This could involve taking breaks to stand and walk around, incorporating more movement into your workday, or finding active hobbies to replace sedentary ones.
Q: What kind of replacement activities are most beneficial?
A: The focus should be on breaking up long periods of sitting with any type of movement. This might include:
Short walks: Even a 5-10 minute walk every hour can make a difference.
Standing desks: Using a standing desk for part of the day can reduce sedentary time.
Active commuting: Walking or cycling to work, if feasible.
Household chores: Activities like gardening, cleaning, or doing laundry can increase your overall activity level.
Taking the stairs: Opt for the stairs instead of the elevator whenever possible.
Q: what else can I do to protect my heart health?
A: In addition to reducing sedentary time and increasing physical activity, other critically important steps to protect your heart health include:
Eating a healthy diet: Focus on fruits, vegetables, whole grains, and lean protein. Limit processed foods, saturated and unhealthy fats, and added sugars.
Maintaining a healthy weight: Being overweight or obese increases the risk of heart disease.
Managing stress: Chronic stress can contribute to heart problems. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
Quitting smoking: Smoking is a major risk factor for heart disease.
Getting enough sleep: Aim for 7-8 hours of quality sleep per night.
Regular checkups: See your doctor regularly for checkups and screenings.
Q: Were was this research published?
A: The new paper was published in the American College of Cardiology journal.
disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is indeed essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.*
