A sedentary lifestyle is a modifiable cardiovascular risk factor, which means that there are steps that you can take to avoid it.

Our daily habits have changed due to improved transport systems, technology and leisure pursuits that do not encourage physical activity and which have made sedentary behaviour a feature of our lifestyles.

All scientific research confirms that lack of physical activity is risk factor for the heart, and that it is even more important than being overweight. The fact is that regular physical activity has a positive impact on all the other cardiovascular risk factors.

All types of exercise:

• Help to keep weight within acceptable levels.
• Improve circulation and breathing and lower blood pressure.
• Balance blood glucose level.
• Help to eliminate bad cholesterol or LDL.
• Improve balance.
• Improve concentration and coordination.
• Reduce the risk of falls.
• Relieve aches and pains.
• Improve the quality of sleep.
• Increase muscle mass, resistance and flexibility.
• Improve mood.
• Reduce stress.
• Raise self-esteem.
• Encourage people to socialise and become part of a group.
• Make you feel happier and keener to set yourself goals.

If your job does not allow you to move much, there are plenty of things that you can do at your work station so as not to spend eight hours without getting up from your chair or standing still without moving.

• Go to the lavatory, walk about as you talk on the phone or go out for a glass of juice mid morning. This will activate blood flow and move your muscles.
• Rotate your ankles, first in one direction and then the other. Flex your feet up and down. This will stretch your calf muscles and improve venous return.
• Change position often, stretch your back and neck and relax for a couple of minutes, making a conscious effort to take deep breaths.

Just 20 minutes of physical activity every day will reduce your cardiovascular risk by 20%.

There's still time. Get moving. Go out for a walk, run, swim, cycle, sign up for aerobics, dancing or play short tennis with a friend. You'll feel much better and you'll be taking care of your heart.

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