Just standing more during the day can lower blood pressure in postmenopausal women, research finds

Postmenopausal women face a higher risk of heart disease, type 2 diabetes, and other chronic health conditions, often worsened by prolonged sitting. A recent study from the University of California San Diego shows that even minor daily habits, such as standing more frequently, can positively impact blood pressure and overall cardiovascular health.

The research examined whether simple sit-to-stand movements could help lower blood pressure in women with overweight or obesity. Published in Circulation, the study highlights that small behavioral changes during the day, without structured exercise, may be enough to support heart wellness after menopause.

Frequent standing breaks may improve blood pressure and heart health

The study was part of a randomized controlled trial focused on postmenopausal women over a three-month period. Participants were divided into three groups:

• Sit less group: instructed to reduce overall sitting time each day.
• Sit-to-stand group: encouraged to increase the number of times they stood up from a seated position.
• Control group: received general wellness tips but no specific guidance on sitting or standing.

The primary goal was to assess the effects of these behaviors on blood pressure and blood sugar, two key indicators of cardiovascular and metabolic health.

Participants in the sit-to-stand group increased their daily standing movements by an average of 25 times. This change led to a reduction in diastolic blood pressure of 2.24 mmHg compared to the control group.

While this decrease is slightly below the clinical threshold of 3–5 mmHg, Dr. Ruth Patterson, one of the study authors, notes that it “represents a meaningful change considering the simplicity of the intervention and the short duration of the trial.”

Women in the sit less group, who reduced total sitting time by approximately 75 minutes per day, experienced minor improvements in blood pressure, though these were not statistically significant. Across all groups, no major changes in blood sugar were observed during the three months of the trial.

Daily habits to support better blood pressure

The study underscores that major reductions in sitting time are not necessary to see health benefits. Interrupting long periods of sitting with frequent, brief standing breaks may be sufficient to help regulate blood pressure, particularly in postmenopausal women.

These findings are especially important for those with sedentary jobs or individuals who may find it challenging to engage in structured exercise routines. Even small behavior changes, like standing up a few extra times per hour, can be incorporated into daily life without special equipment or significant schedule adjustments.

Practical ways to include more standing in daily routines include taking phone calls while standing, setting reminders for short breaks, or placing commonly used items across the room to encourage movement. Over a 12-hour day, 25 extra standing movements equate to roughly two interruptions per hour, making it a simple and manageable goal.

The researchers highlight that these small, achievable changes are key for long-term health promotion. Unlike complex lifestyle overhauls or strict workout plans, standing more often is a low-effort approach that can be adopted by a wide range of people.

The UC San Diego study demonstrates that standing more during the day may contribute to lower blood pressure and improved heart health in postmenopausal women. While these early results are promising, longer-term research is needed to confirm sustained benefits and explore strategies that combine standing with other health interventions.