Doctors are pointing to a simple habit that could support cardiovascular health in women after menopause. This advice doesn’t involve long workouts or strict diets—it’s about standing up more often.

A recent study from the University of California San Diego found that frequent sit-to-stand movements helped lower blood pressure in postmenopausal women, particularly those living with overweight or obesity. Let’s explore what the research uncovered and how women can put these findings into practice.

What the study reveals about frequent sit-to-stand breaks and heart health

The trial followed postmenopausal women who were assigned to different groups over three months. One group was asked to reduce total sitting time, another to increase the number of sit-to-stand movements, and a third group received only general wellness tips. Researchers wanted to see how small changes in sedentary behavior might affect blood pressure and blood sugar.

The group that focused on standing more showed the most meaningful results. On average, participants added 25 extra sit-to-stand movements per day. This increase was linked to a drop in diastolic blood pressure of 2.24 mmHg compared to the control group. While the reduction was modest, cardiologists note that even small changes in blood pressure can add up over time, lowering the risk of hypertension and heart disease.

Women who cut down their total sitting time by about 75 minutes per day also saw slight improvements in blood pressure, though the changes weren’t statistically significant. Across all groups, no major shifts in blood sugar were observed during the study period. Still, the findings suggest that interrupting long periods of sitting with short standing breaks can be a practical way to improve cardiovascular health after menopause.

This is especially relevant for women in their 50s, 60s, and beyond, when the risk of conditions like coronary artery disease, type 2 diabetes, and stroke begins to rise due to hormonal changes combined with sedentary habits. By integrating small adjustments, such as standing more often during the day, women can take proactive steps to protect their health.

Simple ways women can add more standing breaks

Based on the study, cardiologists recommend incorporating more sit-to-stand movements into daily life. Here are some practical strategies to do so:

Stand while on the phone: Take calls standing or walking around the room instead of sitting.
Use reminders: Set a timer to stand up every 30 to 45 minutes.
Change your setup: Place commonly used items like water or notebooks across the room so you have to get up to reach them.
Break up TV or reading time: Stand during commercials or between chapters.
Stand at work: If possible, use a sit-stand desk or have short standing meetings.

Standing an extra two times per hour over the course of a 12-hour day gets close to the 25 additional movements that showed benefits in the study. Although it’s not a replacement for exercise, it offers an easy entry point for women who may find structured workouts difficult. Over time, these simple actions may help reduce the risk of hypertension and support better mobility and independence.