Heart Checklist for Those Who Sit All Day

If you have a job that requires sitting continuously, you can still protect your heart!

Follow these steps at least 3 times a day:

1. 60-min rule: Stand up and walk around for 2–3 minutes every hour, and do some stretching. Why: It improves blood flow and helps keep your Blood Pressure stable.

2. NEAT movement: Take the stairs, talk on the phone while walking, take water breaks—every bit of movement counts! Why: It increases daily calorie burn and keeps your metabolism active.

3. Leg stretches under the desk: Keep your legs straight and do ankle rolls. This improves circulation even while sitting.

4. Chest-opener posture (every 3 hours): Move your arms behind your back and open your chest. This gives space to your lungs and heart.

5. Evening walk is non-negotiable: Take at least a 20-minute brisk walk to neutralize the effects of your workday.

Repeat this checklist daily to make your chair-bound routine heart-friendly.

Small movements = Big benefits for the heart.

Dr Ravindra L. Kulkarni, MD, DNB, FSCAI (Cardiology) Just For Hearts