Winter is the season known for curling up on the couch, sitting down for comfort-food meals and staying in bed a little later, especially when it’s dark outside. This time of year, you’re likely to spend more time indoors and less time being active.
While you might not feel like moving as much in the winter as you do when the weather is nicer, it’s important to stay active year-round. Long periods of sitting can affect your health, especially your heart.
Ahmed Hassanin, MD, an interventional cardiologist with Banner Health, said, “Your muscles, particularly your leg muscles, act like a second heart and help with blood circulation. Prolonged sitting significantly raises your risks for heart attack, stroke, diabetes, dementia and certain cancers. That’s because it disrupts your metabolism and increases inflammation. Risks increase after about eight to 10 hours daily, but regular activity for 60 to 75 minutes a day can offset a lot of this harm.”
Dr. Hassanin explained more about how lower levels of activity in the winter impact your circulation and blood pressure and simple ways you can add movement to breaks throughout your day.
Why we sit more in winter
Winter probably changes the daily routines for you and your family. You may notice:
- Shorter days mean you don’t spend as much time outdoors
- Cold temperatures make it unpleasant or uncomfortable to walk or exercise outside
- You spend more time working or studying indoors
- You spend more time watching TV, gaming or scrolling
- You settle into a slower pace after the holidays
These changes can lead to long hours of sitting without much movement.
How long periods of sitting affect your heart
Sitting for long stretches affects your body in several ways:
- Slower circulation: Blood flow to your legs decreases, which can make them stiff or swollen. “This can lead to varicose veins and, in extreme cases, blood clots. These blood clots can travel to the lungs, causing pulmonary embolism which could be deadly,” Dr. Hassanin said.
- Lower calorie burn: “Being still slows metabolism, impairing your body's ability to manage your blood sugar and break down fat, which contributes to higher cholesterol, triglycerides and waist circumference. These are major risk factors for cardiovascular disease, specifically the plaque buildup that can lead to heart attacks,” Dr. Hassanin said.
- Higher blood pressure: Long periods without much movement can cause your blood pressure to increase temporarily, especially if you already have high blood pressure.
- Blood sugar spikes: Inactivity affects how your body uses insulin, raising your risk for high blood sugar.
- Changes in cholesterol: Too much sitting may lower HDL, the “good” cholesterol that helps protect your heart.
Who may be more affected
Some people may feel the effects of winter inactivity sooner than others:
- Adults with high blood pressure or heart disease
- People with diabetes, prediabetes or metabolic syndrome
- Older adults who naturally lose muscle strength
- Anyone working long hours at a desk, from home or driving
If you fall into one of these groups, breaking up your sitting time is especially important.
Signs your body needs a movement break
“Your body usually signals that it's ready for movement when you've been sedentary for more than a few hours,” Dr. Hassanin said. Watch for:
- Stiffness in your joints when you stand up
- Backache or hip discomfort
- Neck stiffness
- Swollen ankles or feet
- Low energy or feeling foggy
- Cold hands or feet
“Long-term, unintentional weight gain, particularly around the waist, is a sign that you’re not getting enough physical activity,” Dr. Hassanin said.
Simple move breaks you can build into your day
Even small changes in daily activity can make a difference in your overall heart health. “Try making micro-adjustments to your daily routine,” Dr. Hassanin said. “Breaking up sitting with short bursts of activity, from five to 10 minutes, can lower risks more effectively than one long workout.”
You can help lower your risk with a total of about 60 to 75 minutes of regular activity per day. Your movement doesn’t have to be intense to support your circulation, blood pressure and energy.
At home:
- March in place for one to two minutes
- Walk around between TV shows or video games
- Do gentle stretching or mobility exercises
- Stand while you’re folding laundry, talking on the phone or doing other activities where you might normally sit
At work:
- Stand during virtual meetings when you can
- Take a flight or two of stairs instead of taking the elevator
- Park further from the entrance
- Do ankle rolls, shoulder stretches or seated marches
- Take a short walk to refill your water bottle or use the bathroom
- Set a timer or use a smartwatch reminder to stand up regularly
These breaks help reset your body and mind during the day.
Easy winter-friendly ways to stay active
“Set aside an hour once or twice a week to go on a long walk or hit the local gym or rec center,” Dr. Hassanin said.
You could also try:
- Short indoor walks around your home
- Low-impact home workouts or exercise videos
- Indoor swimming, community fitness classes or senior programs
- Mall walking or indoor tracks
- Light yard work or snow shoveling if safe for your heart
Choose whatever feels manageable and enjoyable for you.
When to talk with your doctor
Reach out to a health care provider if you have:
- Chest discomfort or pain
- Shortness of breath
- Swelling in your legs
- New or worsening high blood pressure
- Less ability to exercise as you used to
- Concerns about starting a new exercise plan
“On a wellness visit with your primary care doctor, you can get advice on ways to stay more active as well as what would be considered a heart-healthy diet,” Dr. Hassanin said.
Keep your heart active this winter
Sitting more in winter can be a normal part of your routine, but small movement breaks can protect your circulation and support your long-term heart health. A few minutes of activity at a time can make a big difference.
If you would like to build a safe, heart-healthy routine for the winter months, reach out to a Banner Health provider to schedule an appointment.
