Too Much Screen Time Could Be Harming Your Heart, Warns Top Cardiologist — Here’s How to Protect Yourself

A leading cardiologist has sounded the alarm on the hidden dangers of excessive screen time, cautioning that long hours in front of digital devices could be putting your heart at risk.

Dr. Bhushan Bari, consultant cardiologist at Ruby Hall Clinic in Pune, revealed in a recent interview that while screen exposure might not directly harm the heart, the lifestyle habits it promotes can trigger a chain reaction of physical and mental health issues that eventually impact cardiovascular health.

“Prolonged screen use encourages physical inactivity, disrupts sleep, strains posture, and elevates mental stress — all of which are known risk factors for heart disease,” said Dr. Bari. “It’s not just about staring at screens, it’s about everything that happens because of it.”

The Indirect Path to Heart Disease

Although there is no definitive evidence linking screen time to heart disease, Dr. Bari emphasized that research is increasingly pointing to lifestyle disruptions caused by digital overuse. The biggest concern is sedentary behavior — long hours of sitting that reduce blood circulation, slow calorie burn, and contribute to obesity, hypertension, and poor metabolic health.

“These factors, when compounded over time, place immense pressure on the heart,” he added.

Mental Strain Adds to the Risk

The emotional effects of constant screen engagement are just as serious. Dr. Bari noted that the barrage of notifications, social media pressures, and lack of meaningful human interaction can trigger chronic stress and anxiety. “This mental burden only worsens the risk of heart complications,” he said.

Feelings of loneliness, depression, and emotional isolation are rising among screen-heavy users, particularly in younger populations who are constantly tethered to their devices.

Other Health Concerns Linked to Screens

The physical effects of too much screen time don’t stop at heart health. Other major issues include:

• Eye strain and headaches: Continuous exposure to blue light from screens leads to digital eye fatigue, blurred vision, and disrupted sleep patterns.
• Postural problems and neck pain: Poor ergonomics and hunching over devices can lead to chronic neck and back pain.
• Insomnia: The blue light emitted by screens affects melatonin production, which plays a vital role in sleep regulation.

Prevention Starts with Small Changes

Dr. Bari stressed that reducing screen time doesn’t require extreme measures. Instead, it’s about creating a balanced digital lifestyle.

Here are his top recommendations:

• Set screen time limits: Use smartphone features or third-party apps to monitor and reduce screen usage.
• Create digital-free zones: Keep devices out of the bedroom and avoid screens during meals or family gatherings.
• Prioritize offline activities: Engage in reading, regular physical exercise, or mindfulness practices to recharge mentally.
• Schedule breaks: Follow the 20-20-20 rule — every 20 minutes, look at something 20 feet away for 20 seconds.
• Unplug before bed: Aim to turn off all screens at least one hour before sleep to allow your body to wind down naturally.

In a tech-driven world where digital devices are virtually unavoidable, Dr. Bari’s message is clear: awareness and moderation are key. “Our gadgets were made to serve us, not the other way around. Being intentional about how and when we use them can not only improve our mental health but could also save our hearts.”