Routine changes as small as standing at your desk for a few minutes a day instead of sitting can improve heart health and lower the risk of stroke.
The positive impact of minor routine movements was revealed in research by the University of Sydney and University College London, tracking more than 15,000 participants 24 hours a day for seven days.
British Heart Foundation associate medical director James Leiper said it was encouraging small adjustments to daily routine could lower people's chances of experiencing heart attacks or strokes.
"This study shows that replacing even a few minutes of sitting with a few minutes of moderate activity can improve your BMI, cholesterol, waist size, and have many more physical benefits," Mr Leiper said.
Participants from five countries, including Australia, had their main daily physical behaviours mapped, such as sleeping, sitting and moving, showing even participants who moved slightly for a few extra minutes a day had better heart health.
Wearable trackers used in the study helped monitor the subtle movements of participants and estimate the effects of their routine changes with greater precision, showing the most consistent participants reaped the rewards.
University College London report author Jo Blodgett said replacing sitting was the key.
"The most beneficial change we observed was replacing sitting with moderate to vigorous activity – which could be a run, a brisk walk, or stair climbing – basically any activity that raises your heart rate and makes you breathe faster, even for a minute or two," Dr Blodgett said.
A significant aspect of the research was the 24-hour access to each individual's entire daily routine for the seven days, allowing for the consideration of a range of behaviours.
Researchers stressed the most beneficial changes will come maintaining actionable exercise habits.
"Incorporating 'activity snacks' such as walking while taking phone calls, or setting an alarm to get up and do some star jumps every hour is a great way to start building activity into your day, to get you in the habit of living a healthy, active lifestyle," Mr Leiper said.
Cardiovascular disease is the number one killer globally, with one in three people dying with the disease in 2021.
