A simple way to save blood vessels from destruction during sedentary work has been named

Researchers from Tianjin University of Sport and their colleagues have found that prolonged sitting destroys blood vessels. The scientists discovered that short physical breaks every half hour effectively protect the endothelium - the inner lining of arteries, preventing the development of cardiovascular diseases.

The study was published in Frontiers in Cardiovascular Medicine.

As part of a systematic review, the specialists analyzed 24 randomized clinical trials involving 454 participants. The authors found that performing dynamic lower-limb exercises for two to three minutes every 20-30 minutes significantly improves blood flow and eliminates the negative consequences of physical inactivity. Walking, climbing stairs, half-squats, or calf raises are excellent preventive measures.

The harmful effects of a sedentary lifestyle are explained by a reduction in the frictional force of blood against vessel walls (shear stress), which leads to decreased production of nitric oxide. This substance is responsible for blood vessel relaxation and protection against inflammation. According to statistics, each additional hour of sitting beyond 10 hours per day increases the risk of heart disease by eight percent.

Endothelial dysfunction caused by insufficient blood flow is an early functional impairment that precedes atherosclerosis. The scientists emphasize that the positive effect of breaks directly depends on the location of the vessel: blood flow in leg arteries recovers best, while brachial artery measurements require separate interpretation. The brachial artery less frequently encounters such extreme pressure fluctuations caused by gravity. Its tone is more strongly regulated by the sympathetic nervous system and systemic factors (such as overall stress levels, breathing, and body position). Therefore, regular walking does not always have the same rapid and direct isolated effect on it as on the femoral or tibial arteries.

The problem of physical inactivity is reaching global proportions: according to the World Health Organization, nearly 28% of adults do not meet physical activity recommendations. The study results demonstrate that regular leg exercises represent a cheap and accessible strategy for vascular protection. Incorporating such active breaks into work schedules will help maintain cardiovascular health and reduce the risk of dangerous complications without the use of medications.