Strokes remain one of the world’s leading causes of death and disability, affecting millions each year. The World Health Organisation reports that over 12 million people experience a stroke annually, with around 6.5 million deaths worldwide. In the UK, someone suffers a stroke every five minutes. While age and genetics contribute to risk, lifestyle habits play a major role in prevention. One surprisingly harmful behaviour is prolonged sitting, a common afternoon habit many people overlook. Extended periods of inactivity reduce circulation, raise blood pressure, and promote weight gain, all of which silently increase the likelihood of stroke over time.
Why sitting too long increases
At first glance, spending your afternoon seated might seem harmless, whether it’s working at a desk, binge-watching TV, or scrolling through your phone. However, prolonged sitting is now recognised as a major health risk.A large-scale study published in JAMA Cardiology found that adults who sat for more than 10 hours per day had a significantly higher risk of cardiovascular disease, including stroke, compared to those who moved regularly.Here’s why:
- Poor circulation: When sitting for hours, blood flow slows, especially in the legs, increasing the risk of blood clots.
- Higher blood pressure: Sedentary behaviour contributes to hypertension, one of the strongest predictors of stroke.
- Weight gain and cholesterol imbalance: Sitting reduces calorie burn, which can lead to obesity and elevated cholesterol, both linked to stroke risk.
- Insulin resistance: Prolonged inactivity can worsen blood sugar control, further compounding cardiovascular risks.
Even if you exercise daily, long stretches of sitting throughout the day can counteract many of those benefits.
How to reduce sedentary time during the day
Reducing sitting time doesn’t mean completely avoiding rest, it’s about breaking up periods of inactivity with movement. Research published in Stroke, the journal of the American Heart Association, suggests that even short activity breaks lower blood pressure and improve circulation.Here are simple ways to move more:
- Stand up and stretch every 30–60 minutes.
- Walk during phone calls or virtual meetings.
- Use stairs instead of lifts whenever possible.
- Try a standing desk or alternate between sitting and standing.
- Park further away and walk part of your commute.
- Take short walks after lunch to aid digestion and circulation.
Over time, these small adjustments add up to significant benefits for your cardiovascular health.
3 other common habits that can raise stroke risk
While sitting for too long is a major culprit, other everyday habits can also increase the likelihood of stroke. Many of these risks are preventable with lifestyle changes.1. High salt intakeExcess sodium is strongly linked to hypertension, a leading risk factor for stroke. A 2021 study in the European Heart Journal confirmed that higher daily salt intake is associated with a greater risk of both stroke and heart disease.2. Poor sleep qualitySleep plays a critical role in brain and vascular health. Research published in Neurology found that both short sleep (less than 6 hours) and long sleep (more than 9 hours) are associated with higher stroke risk.3. Unmanaged high blood pressureHigh blood pressure, often called the “silent killer,” is the most important modifiable risk factor for stroke. According to the British Heart Foundation, reducing blood pressure to normal levels can cut stroke risk by up to 50%.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Fastest-growing stomach cancers: 5 subtypes you should know
