Frequent standing throughout the day may significantly benefit heart health in postmenopausal women, according to a new study from the University of California San Diego. Researchers found that simple sit-to-stand movements, performed regularly, helped lower blood pressure in women with overweight or obesity. Published in Circulation, the findings highlight how minor daily habits can make a positive impact on cardiovascular wellness, especially for women who spend long hours sitting. This study adds to growing evidence that standing more often, even without structured exercise, could be a practical and effective strategy to support heart health after menopause.
Frequent standing breaks may improve blood pressure and heart health in postmenopausal women
Postmenopausal women are particularly at risk for conditions such as heart disease, type 2 diabetes, and other chronic health issues due to changes in hormones and lifestyle. Many spend a significant portion of their waking hours sitting, whether at work, at home, or during leisure activities.This study explored how making minor adjustments to sedentary habits, specifically by standing more often, can positively influence health. The results showed that short, regular standing breaks throughout the day could support healthy blood pressure, even without adding structured exercise.
Simple standing breaks may support heart health in older women
The research was part of a randomised controlled trial aimed at evaluating the effects of changing sitting behaviour in postmenopausal women. Participants were divided into three groups over a three-month period:
- Sit less group: Encouraged to reduce total time spent sitting during the day.
- Sit-to-stand group: Encouraged to increase the number of times they stood up from a seated position each day.
- Control group: Received general wellness tips but no guidance on sitting or standing behaviour.
The goal was to assess the effects of these changes on blood pressure and blood sugar, two key indicators of heart and metabolic health.
Key results: lowering blood pressure without exercise
The group that focused on standing more often increased their sit-to-stand movements by an average of 25 times per day. These participants experienced a drop in diastolic blood pressure by 2.24 mmHg compared to the control group. Although this reduction did not meet the threshold typically considered clinically significant (usually between 3–5 mmHg), it still represents a meaningful change—especially considering the simplicity of the intervention and the short duration of the study.The group that reduced overall sitting time by approximately 75 minutes per day also showed slight improvements in blood pressure, but the changes were not statistically significant. Additionally, no major improvements in blood sugar levels were observed in any group during the three-month period.
Stand more, stress less: Daily habits to support better blood pressure
The study offers an important insight: people don’t necessarily need to reduce all sitting time to see health benefits. Simply interrupting long periods of sitting with frequent, short standing breaks may be enough to help regulate blood pressure, particularly in women after menopause.These findings are especially valuable for individuals who may find it difficult to engage in high-intensity exercise or who have sedentary jobs. A small behaviour change—such as standing up a few more times per hour, can be integrated into daily routines without the need for special equipment or significant schedule adjustments.
Practical tips to reduce sitting and support heart health at home or work
Standing up 25 more times per day may sound like a lot, but when broken down, it’s roughly equivalent to standing twice per hour over a 12-hour day. This could involve simple strategies like standing while taking phone calls, using reminders to take short breaks, or placing items across the room to encourage movement.The researchers behind the study believe that such small, achievable behaviour changes are key to promoting long-term health. Unlike strict workout routines or complex lifestyle overhauls, standing more often is a low-effort strategy that can be adopted by a wide range of people.This study highlights that simple actions like standing more often may help improve blood pressure and heart health in postmenopausal women. While the early results are promising, longer-term research is needed to confirm lasting benefits and explore combined strategies. As heart disease continues to impact women worldwide, low-effort changes like breaking up sitting time could offer a practical way to support cardiovascular wellness.Also Read: Late puberty in boys may increase risk of type 2 diabetes: Study finds