The easiest way to sit less is to break up long stretches of sitting with a few minutes of light movement, many times a day. Standing for phone calls, walking to talk to a colleague, using the stairs and getting up during TV ad breaks all count. The NHS advises adults to reduce time spent sitting or lying down and to break up long periods of not moving with some activity.
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Why Does Sitting Less Matter?
Long, unbroken periods of sitting are a health concern in their own right, separate from how much exercise you do. The NHS says you can meet the weekly activity target and still be at risk of ill health if you spend the rest of your time sitting or lying down. It links long periods of sitting with a higher risk of long-term conditions such as heart disease and type 2 diabetes.
Most people sit a lot. The NHS notes that many adults sit for more than seven hours a day, and that people over 65 spend 10 hours or more each day sitting or lying down. Worldwide, the World Health Organization (WHO) estimates that nearly a third of adults, about 1.8 billion people, are physically inactive, and it advises every age group to limit time spent sedentary.
How Much Activity Should Adults Aim For?
The NHS guideline for adults aged 19 to 64 is at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus strengthening activities on at least 2 days a week. Moderate activity raises your heart rate and breathing so that you can still talk but not sing.
Cutting down on sitting works alongside that target rather than replacing it. Think of it as two separate habits: some purposeful exercise during the week, and fewer long sitting spells every day.
Ways to Sit Less at Work
Short, frequent breaks are the core way to sit less at work, along with standing for calls and walking over to colleagues, and because work is where most adults do their longest sitting, small changes there add up fast. The UK Health and Safety Executive (HSE), writing about screen work, says 5 to 10 minutes every hour is better than 20 minutes every 2 hours.
- Stand up for phone and video calls when you don’t need to type.
- Walk over to a colleague instead of sending a message.
- Use a toilet, printer or kitchen on another floor and take the stairs.
- Hold short catch-ups as walking meetings.
- Drink water from a small glass so you get up to refill it.
- Eat lunch away from your desk, and take a short walk afterwards.
Sit-stand desks
A height-adjustable desk makes it easy to switch between sitting and standing. The aim is to change position often, not to stand all day, since standing still for hours brings its own aches. Alternating through the day works better than long blocks of either.
A Sample Workday Plan
One way to build movement into an eight-hour desk day is a 2 to 5 minute break every 30 to 60 minutes and a 10 to 15 minute walk at lunch, as in the plan below. Adjust the times to your own schedule.
| Time | Movement break |
|---|---|
| — | — |
| Start of day | Walk part of the commute, or take a short walk before logging on |
| Every 30 to 60 minutes | Stand, stretch or walk for 2 to 5 minutes |
| Each phone or video call | Stand or pace if you don’t need the keyboard |
| Mid-morning | Walk to make a drink, using the stairs if there are any |
| Lunch | Eat away from the desk and walk for 10 to 15 minutes |
| Mid-afternoon | Walk a lap of the building or garden |
| End of day | Walk part of the way home or do a short household task |
Link a break to something that already happens, such as finishing an email thread or ending a call. A cue you already have is easier to keep than a new alarm.
Ways to Sit Less at Home and While Travelling
Move during TV ad breaks, do household jobs in short bursts and get off the bus or train a stop early, because evenings and weekends are often when sitting time piles up without anyone noticing. A few habits help:
- Stand up and move during TV ad breaks, or between episodes.
- Do household jobs in short bursts: fold laundry standing up, or carry things upstairs in several trips.
- Take up an active hobby, such as gardening, dancing or walking with a friend.
- Get off the bus or train a stop early and walk the rest.
- Park further from the entrance when you drive somewhere.
- On long drives, plan regular stops to get out and walk around.
For children, the NHS encourages more movement around the home, at school and in the community, so family walks and active play count for everyone.
How Do You Make Sitting Less a Habit?
Start by noticing when you sit for long spells. For one or two ordinary days, jot down roughly when you sit for more than an hour at a time. Most people find two or three predictable stretches, such as mid-afternoon at a desk or the evening on the sofa.
Then pick one stretch and add one break to it. Once that feels normal, add another. Phone reminders and the step counter on a phone or watch can help at first, but the goal is a routine that runs without prompts.
When Should You Talk to a Doctor?
Talk to a doctor before increasing your activity if you have a heart or lung condition, an injury, or another long-term health condition, or if you haven’t been active for a long time. If you have limited mobility, a doctor or physiotherapist can suggest movements that suit you, including ones you can do seated. Get medical advice promptly if you feel chest pain, dizziness or unusual breathlessness when you move.