Getting too much rest can kill you. That’s the conclusion of a study presented by the American Heart Association. Researchers surveyed more than 500 older Americans found that long periods of sitting were strongly linked to an excess build-up of pericardial fat around the heart. This fat build-up is stubbornly persistent, even if the individual later engages in a much healthier and more active lifestyle, say researchers.
According to the study of 504 Americans with an average age of 65, prolonged periods of sitting were connected with pericardial fat, but not with other kinds of fat, including visceral fat (fat buildup around other organs) and subcutaneous fat, such as belly fat and “love handles.” Further, the other kinds of fat could be reduced through resuming a healthy diet and regular exercise. Pericardial fat remained around the heart no matter what the exercise regimen. Pericardial fat is much more permanent than the other kinds of fat – and much more damaging.
Research has shown that deposits of pericardial fat are much better predictors of future severe heart problems than other indicators, including body mass index and waist circumference. Studies have shown that pericardial fat is also associated with cholesterol blockages. If you must sit for long periods of time, because of work concerns or other physical reasons, it is extra important to moderate cholesterol intake and to watch good and bad cholesterol levels.
Appearances Can Be Deceiving
While high pericardial fat levels are generally correlated with a high body mass index, and by extension obesity, even thin people can have dangerously high levels of pericardial fat as well. And obese people can have moderate levels of pericardial fat – especially if they lead a generally active lifestyle.
What You Can Do
Get off the couch
Do not spend long periods of time sitting, whether at work or at home. Make a point of getting up and moving around every few hours.
Exercise
To prohibit excess pericardial fat build-up, though, exercising once each day or several times per week is not enough. The exercise must be more frequent, to break up long periods of sitting.
Invest in a treadmill desk
If you work long hours at a desk, like, for example, a commercial copywriter, consider getting a stand-up or treadmill desk. This keeps your legs moving, even as you’re typing.
Eat healthy
Moderate your caloric intake and adjust it to your body type and metabolism. Identify your weight maintenance caloric intake levels and stay at or below it. Limit bad cholesterol, saturated fats and partially hydrogenated corn or vegetable oil.
Consider prescription medication
While it doesn’t work miracles, and there are downsides, some medications have demonstrated themselves to be effective at moderating cholesterol levels and high blood pressure, reducing the long term risks of heart attacks. While most people have an instinctive understanding that obesity is bad, fewer people understand the perniciousness of pericardial fat and its connection with heart disease, or visceral fat, for that matter, and its connection with other severe illnesses such as diabetes. Ask your doctor about getting tested for pericardial and/or visceral fat levels – especially if you lead a relatively sedentary lifestyle.
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