A Finnish study has found that standing for long periods during work can negatively affect blood pressure over a 24-hour period.
On the other hand, spending more time sitting at work was linked to better blood pressure levels. These findings suggest that what you do during working hours may play a bigger role in blood pressure management than recreational physical activity.
The study, conducted by researchers at the University of Turku, analyzed the activity levels and blood pressure of municipal employees nearing retirement.
Participants wore special devices on their thighs to track movement during work, leisure, and rest days. They also used portable blood pressure monitors that recorded their blood pressure every 30 minutes for a full day.
Why 24-Hour Blood Pressure Matters
Instead of relying on a single blood pressure reading, the study focused on 24-hour blood pressure, which gives a clearer picture of how blood pressure impacts the heart and blood vessels over a full day and night.
High blood pressure that persists throughout the day and doesn’t drop sufficiently at night can strain blood vessels, causing them to stiffen over time. This forces the heart to work harder, which can increase the risk of cardiovascular diseases.
Doctoral Researcher Jooa Norha explained that elevated blood pressure throughout the day, combined with insufficient nighttime recovery, can gradually damage the heart and circulatory system. Over time, this stress may lead to serious conditions like heart disease.
The Downside of Standing Too Much at Work
The study confirmed earlier findings that physical activity at work isn’t always beneficial for heart health. In particular, standing for extended periods can cause blood pressure to rise.
This happens because the body works harder to maintain circulation in the lower limbs, which involves constricting blood vessels and increasing the heart’s pumping effort.
While standing desks are popular for breaking up long hours of sitting, too much standing can have negative effects. Norha advises workers to balance standing with breaks.
“Taking a short walk every 30 minutes or sitting for part of the day can help reduce the strain on your body,” Norha suggests.
Recreational Activity Is Key
Interestingly, the study found that sedentary work, like sitting for long periods at a desk, is not necessarily harmful to blood pressure. However, this doesn’t mean workers should avoid physical activity altogether. Leisure-time exercise remains crucial for overall health.
Physical activity outside of work, especially aerobic or vigorous exercise, is well-known for lowering blood pressure and strengthening the cardiovascular system.
Norha emphasizes that recreational activity helps build fitness, which can make job-related physical demands easier to handle.
For office workers, incorporating exercise into their free time can counterbalance long hours of sitting, while those in more active jobs, like construction, should also aim for diverse types of exercise during their leisure time.
Finding Balance
The study highlights the importance of balancing physical activity at work with appropriate rest and exercise outside of work.
Whether your job involves sitting, standing, or heavy physical activity, it’s vital to stay active during your free time to maintain heart health and manage blood pressure effectively.
For those working at desks, occasional standing or short walks can provide relief. For workers who stand for most of the day, sitting breaks or light walking are recommended.
By striking the right balance between work-related activities and recreational exercise, you can better support your cardiovascular health and reduce long-term risks.
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The research findings can be found in Medicine & Science in Sports & Exercise.
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