When we think about cardiovascular health, our minds often hyper-focus on the heart. It's easy to assume all is well as long as it's beating and we don't have any chest pain. However, your ticker doesn't beat on without help from the rest of your body, particularly the arteries.
"Arteries are the heart’s lifelines, and understanding their role is the first step to protecting them," shares Dr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s Structural Heart Division. "While the heart pumps blood to the entire body, it also depends on a constant supply of oxygen and nutrients delivered through vessels on its surface, known as the coronary arteries."
He describes healthy arteries as "wide, flexible and smooth." They let blood flow freely and efficiently, ensuring oxygen and nutrients reach everywhere they need to go in the body, including the heart muscle.
"The heart muscle...depends on a steady supply of oxygen-rich blood to function properly and maintain a strong and efficient pumping ability," Dr. Geloo explains. "When coronary arteries become stiff, narrowed or completely blocked, the heart muscle is starved of the essential oxygenated blood it needs to function. This deprivation of oxygen impairs the heart's pumping efficiency."
Dr. Geloo warns that even minor blockages can result in a heart attack or stroke. It sounds scary, but taking practical steps to ditch unhealthy daily habits and develop healthier ones can keep your heart strong. Cardiologists say you'll want to do less of one daily habit in particular, which can secretly damage your arteries.
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This Daily Habit Is Secretly Damaging Your Arteries, Cardiologists Say
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Cardiologists warn that prolonged sitting can have a devastating effect on your arteries and cardiovascular health.
"Prolonged sitting reduces blood flow, particularly in the legs, because muscles aren’t contracting to help move blood back toward the heart," says Dr. Neil D. Shah, MD, FACC, a non-invasive cardiologist at Northwell Health's Sandra Atlas Bass Hospital at North Shore University Hospital. "This lower blood flow decreases the healthy signals that keep arteries flexible and functional. Over time, arteries become less able to widen properly and more prone to stiffness and inflammation."
Dr. Neil D. Shah points to research suggesting that even an hour or two of uninterrupted sitting can decrease blood flow and artery function.
Another cardiologist echoes the sentiments. Dr. Kevin Shah, MD, a board-certified cardiologist and the program director of Heart Failure Outreach at MemorialCare Heart & Vascular Institute at Long Beach Medical Center, likes to describe the arteries as "the body’s plumbing system."
"When you move, muscles contract and help push blood back toward the heart, improving blood flow and nitric oxide production, which keeps arteries flexible," Dr. Kevin Shah explains. "When you sit for hours, arteries behave more like stiff pipes than elastic tubes."
Dr. Geloo adds that less flexible (potentially narrower) arteries force your heart to work harder nd pump with much greater pressure to ensure that blood circulates throughout the body. "This constant, excessive exertion places immense strain on the heart muscle, leading to wear and tear that progressively diminishes its efficiency and strength," he says.
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You may "feel fine" even if damage to the arteries builds up. Dr. Geloo shares that the risks of artery damage include:
High blood pressure. When the heart has to work harder to pump blood through stiffer, narrower arteries, high blood pressure can develop.Atherosclerosis. This term is clinical for hardening of the arteries. "It occurs as the damaged inner lining and sluggish blood flow create perfect conditions for fatty plaque to build up, thickening and stiffening the vital blood pathways," Dr. Geloo states.Heart attack. Dr. Geloo explains that accumulated plaque within a coronary artery (the arteries supplying the heart muscle) can rupture or form a clot. It can totally block blood flow to a section of the heart muscle, causing a heart attack.Stroke. Another major cardiac event, stroke risks increase as artery health chronically decreases. "Strokes can also occur when a blood clot blocks an artery, often linked to high blood pressure and reduced circulation, depriving brain cells of essential oxygen," Dr. Geloo says.Type 2 diabetescomplications. People with type 2 diabetes are at a higher risk for cardiovascular disease and vice versa. The two can feed into one another, and not in a good way (unfortunately). "Type 2 diabetes is often worsened by a lack of physical activity because it impairs the body's ability to effectively process sugar," Dr. Geloo says. "Persistently elevated glucose levels then aggressively damage arterial health from the inside out."Related: This Is Hands-Down the Most Underrated Way To Walk for Heart Health, Cardiologists Say
What Is a Sedentary Lifestyle, Anyway?
"A sedentary lifestyle is not just about not exercising," Dr. Kevin Shah says. "It is defined as spending most of the day sitting or inactive, often more than eight to 10 hours per day."
OK, but what if you follow the American Heart Association's guidelines to get two strength-training sessions and 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week?
"It is absolutely possible to meet the American Heart Association’s...exercise guideline and still be sedentary if the remaining hours are spent sitting," Dr. Neil D. Shah notes.
For instance, Dr. Geloo says plenty of people may do a 30-minute workout and then sit down for 12 to 14 hours at a desk or relaxing. "The physiological impact of prolonged inactivity, including slowed metabolism and reduced blood flow, is so potent that a single, isolated burst of exercise simply cannot fully counteract its detrimental effects," he explains.
Research published in theJournal of the American College of Cardiology in 2025 also indicated that the physical activity guidance may not be enough if the rest of your day is spent sitting.
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Relaxing is important, and we're guessing your desk job is too. Cardiologists are not encouraging you to stop doing either. Still, the bottom line is that moving more can help you improve your arteries' function and overall health. The good news? You don't need a total career or lifestyle overhaul to sit less and protect your arteries.
Here are a few ways to incorporate more movement into your day:
Take a microbreak. Dr. Kevin Shah suggests standing or walking every 30 to 60 minutes. "Even short movement breaks restore circulation and improve artery function," he states. "You don’t need a full workout. The goal is to restart blood flow."Create a "standing trigger." If you get lost in tasks or shows, it's easy to go for hours without realizing you've been sitting for a long time. You may benefit from choosing a "standing trigger." "Choosing a specific cue, such as finishing a task or a commercial break...can serve as a reminder to stand up," Dr. Geloo says.Walk for 10 to 15 minutes after meals. This movement trigger deserves its own bullet point. "This helps lower blood sugar spikes and improves how the body processes glucose and cholesterol," Dr. Kevin Shah reports. "Post-meal walking is one of the most effective and simple cardiovascular habits."Modify your environment to reduce sitting time. Challenge yourself in small ways, and your arteries will notice a big difference over time. "Using a sit-stand desk or placing frequently used items farther away...encourages more daily movement with minimal effort," Dr. Neil D. Shah says.Incorporate movement into things you already do. Dr. Kevin Shah suggests taking the stairs and walking during phone calls and meetings. "Small repeated movements throughout the day matter more than one intense session because arteries respond to frequency of movement, not just intensity," he says.Up Next:
Related: The Unexpected Habit You Should Do Every Morning To Protect Your Heart, According to Cardiologists
Sources:
Dr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s Structural Heart DivisionDr. Kevin Shah, MD, a board-certified cardiologist and the program director of Heart Failure Outreach at MemorialCare Heart & Vascular Institute at Long Beach Medical CenterDr. Neil D. Shah, MD, FACC, a non-invasive cardiologist at Northwell Health's Sandra Atlas Bass Hospital at North Shore University HospitalDetrimental effects of physical inactivity on peripheral and brain vasculature in humans: Insights into mechanisms, long-term health consequences and protective strategies. Frontiers in Physiology.American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.Accelerometer-Measured Sedentary Behavior and Risk of Future Cardiovascular Disease. Journal of the American College of CardiologyPositive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Nature.Hence then, the article about this daily habit is secretly damaging your arteries cardiologists warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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