American Heart Association Warns Prolonged Sitting Threatens Heart and Brain Health

Too much sitting has quietly become one of the most common threats to heart health in the United States. Research shows that prolonged sedentary time is linked to higher risks of heart disease, stroke and poorer mental health, even among people who exercise. On National Walking Day, the American Heart Association is urging people to interrupt that cycle by moving more, starting with something as simple as a walk.

National Walking Day, celebrated Wednesday, April 1, offers an opportunity for communities across the country to step away from sedentary routines and make movement part of the day. Walking remains one of the most accessible ways to be physically active and can be adapted to fit different abilities, schedules and lifestyles. ‘Many people think exercise only helps if it happens every day or for long periods of time,’ said Eduardo Sanchez, MD, MPH, FAHA, chief medical officer for prevention at the American Heart Association. ‘What matters most is how much you move over the course of a week. Walking, whether it happens in short bouts or longer stretches, can support heart health, reduce stress and improve overall well‑being.’

Research shows that accumulating at least 150 minutes of moderate‑intensity physical activity each week is associated with meaningful health benefits. Those minutes do not need to be spread evenly throughout the week. They can add up through daily walks, active weekends or a combination of both, offering flexibility for people with busy lives. Regular physical activity, including walking, is a key part of the American Heart Association’s Life’s Essential 8, which outlines the most important behaviors for supporting optimal cardiovascular health. In addition to aerobic activity, the Association recommends muscle‑strengthening activities at least two days each week.

To make the most of National Walking Day and continue moving all month, the Association suggests inviting friends, family members or coworkers to join for a walk, taking a walking meeting or breaking up long periods of sitting during the workday, walking a dog, exploring a new route, or taking a stroll after dinner to unwind. If walking is not accessible, trying seated movement, gentle stretching or other activities that keep you moving safely is recommended. National Walking Day serves as a reminder that movement does not need to be complicated to matter. Every step, every break from sitting and every choice to move counts toward better heart and brain health. For tips, tools and inspiration to help build healthier habits, visit the Association’s Healthy for Good initiative at https://heart.org/movemore.

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