A brand new examine exhibits that postmenopausal girls who rise up extra usually through the day might even see enhancements in blood strain, even with out added train.
- Standing up extra ceaselessly through the day might assist scale back diastolic blood strain in postmenopausal girls
- Girls who stood up 25 extra instances a day lowered their blood strain in simply 3 months
- Even with out decreasing general sitting time, these small actions might enhance coronary heart well being
A brand new examine from the College of California, San Diego, means that frequent sit-to-stand actions, merely standing up extra usually through the day, might assist scale back blood strain in postmenopausal girls (1✔ ✔Trusted Supply
Impacts of Decreasing Sitting Time or Growing Sit-to-Stand Transitions on Blood Strain and Glucose Regulation in Postmenopausal Girls: Three-Arm Randomized Managed Trial
).
Postmenopause is the stage in a girl’s life that comes after menopause, which is when her menstrual durations have utterly stopped for 12 consecutive months and she will be able to not turn out to be pregnant naturally.
The findings, printed within the journal Circulation, present that even small, common standing breaks might assist coronary heart well being, notably for girls with obese or weight problems, with out requiring strenuous train.
“Our findings recommend that whereas sitting much less was useful, interrupting sitting with transient standing breaks — even if you happen to do not sit much less — can assist wholesome blood strain and enhance well being,” mentioned lead creator Dr. Sheri Hartman.
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The Research: Sit Much less or Stand Extra?
The Rise for Well being trial adopted postmenopausal girls for 3 months to match two behaviors:
- Sit Much less Group: Inspired to cut back complete sitting time.
- Sit-to-Stand Group: Requested to face up extra ceaselessly all through the day.
A 3rd management group acquired common well being info with none directions to vary their habits.
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Key Findings:
- The sit-to-stand group stood up 25 extra instances every day and confirmed a 2.24 mmHg drop in diastolic blood strain, in comparison with the management group.
- The sit much less group diminished every day sitting by 75 minutes however didn’t see a statistically vital enchancment in blood strain.
- No vital adjustments in blood sugar had been noticed in any group.
Although the blood strain change didn’t attain the clinically significant threshold (3–5 mmHg), it was nonetheless a measurable enchancment inside simply three months.
Why It Issues for Coronary heart Well being
Postmenopausal girls are likely to spend extra time sitting, which might improve dangers for:
- Coronary heart illness
- Kind 2 diabetes
- Most cancers
- Early dying
This examine exhibits that altering how usually we transfer, not simply how lengthy, may make an actual distinction.
“With somewhat teaching, we will train ourselves to take a seat much less and it makes a tangible distinction to our short- and long-term well being,” mentioned co-author Dr. Andrea LaCroix.
She added that sensible habits, like standing up twice an hour for 12 hours, may very well be doable and impactful for many individuals.
What’s Subsequent? Longer-Time period Analysis
Researchers consider that extra dramatic adjustments in blood strain and well being might take longer than three months. A brand new grant proposal has been submitted to review the consequences of those behaviors over an extended interval in each older women and men.
The Backside Line
This straightforward change, standing up extra usually through the day, might supply a brand new, low-effort instrument to assist girls shield their hearts after menopause.
It’s a small behavior with the potential for a huge impact.
Reference:
- Impacts of Decreasing Sitting Time or Growing Sit-to-Stand Transitions on Blood Strain and Glucose Regulation in Postmenopausal Girls: Three-Arm Randomized Managed Trial – (https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.073385)
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