It’s easy to overlook the dangers of simply sitting still, but neglecting movement can have serious consequences for your cardiovascular health. Find out why doctors are sounding the alarm on this overlooked daily risk.

In today’s hectic world, countless routines seem innocent enough—hours at the computer, marathon TV sessions, or powering through long workdays without pause. Yet, in the name of comfort and productivity, many of us are unknowingly putting our health on the line. Top heart experts caution that one everyday behavior stands out for its hidden risks: remaining seated for long stretches.

Whether it’s at your desk, on a lengthy commute, or just relaxing at home, spending too much time sitting may feel inevitable. However, mounting evidence reveals that leading a sedentary lifestyle dramatically increases the likelihood of severe heart-related problems. One of the most worrisome is the formation of blood clots—particularly deep vein thrombosis (DVT). This condition arises when a clot develops in a deep vein, most often in the lower limbs. If undetected, it can travel to the lungs and trigger a potentially fatal pulmonary embolism.

Heart specialists emphasize that humans are built for movement, not for extended inactivity. Prolonged sitting reduces circulation in the legs, which allows blood to pool and makes it easier for clots to form. The danger is even greater for those with underlying issues like excess weight, high blood pressure, or a prior heart condition.

Dr. Karen Mitchell, a renowned cardiologist at the Boston Heart Center, highlights the cumulative risk. “It’s not just those long-haul flights,” she notes. “People who spend their days at a computer or unwind with hours of television could also be unknowingly heightening their risk for blood clots. Regular movement is essential for maintaining proper blood flow.”

Research from the Journal of the American Heart Association reviewed habits of over 100,000 adults and found a clear connection between sitting and venous thromboembolism (VTE), which includes both DVT and pulmonary embolism. Individuals who were sedentary for over 10 hours daily faced a much higher chance of developing these conditions than those who incorporated regular movement into their routines.

The remedy doesn’t require drastic lifestyle changes. Cardiologists recommend simple, frequent activity as an effective defense. Getting up every 30 to 60 minutes—just to stretch, walk around, or move your legs—can help keep blood flowing and reduce clot risk. For those tied to a desk, consider standing desks, reminders to get up, or even basic leg stretches and foot flexes.

Staying hydrated is equally important, as dehydration can make blood thicker and increase clot risk. Sipping water throughout the day helps your circulation run smoothly. Those with additional risk factors—such as a family tendency for clots or women using certain contraceptives—should be particularly alert to these concerns.

Compression socks offer another layer of protection. Commonly worn on long trips or by people with vascular concerns, these socks gently squeeze the legs, improving blood return to the heart and minimizing pooling in the veins.

In summary, sitting for prolonged periods may appear harmless, but it’s a leading cause of potentially life-threatening blood clots. Experts urge everyone to make movement a regular part of daily life. Simple steps—like getting up frequently, stretching your legs, and keeping hydrated—could be the difference between health and a hidden crisis. Sometimes, standing up is the most important move you can make.