Sitting for too long

We often think “moving” means exercising. Yet time spent sitting or lying down all day is a subject in its own right: you can do a little exercise and still be still the rest of the time.

What the guidelines say #

The WHO recommends limiting sedentary time and replacing it, as far as possible, with physical activity of any intensity. It stresses that every bit of movement counts, even short. We have no precise figure to give you here, and none is needed in order to act.

Why it is hard to change #

Sitting is the default position of many lives: desk, car, sofa, screens. It is not a character flaw, it is the environment. So change comes less from willpower than from small interruptions that you put in place.

Simple interruptions #

• Stand up for every phone call and walk while you talk.
• Drink a glass of water away from your desk, so you have a reason to get up.
• Stretch your legs or take a few steps roughly every half hour, without a strict timer.
• Change place for a task: read standing up, or have your coffee somewhere else.
• Get off a stop early, take the stairs.

None of these is “exercise”. Together, though, they break up continuous stillness.

At work #

If you have a desk job, read Sedentary habits at the office and when working from home, which goes into ideas suited to that setting.

Evenings and weekends #

The sofa is comfortable, and it is normal to stay there. One habit is sometimes enough: ten minutes of walking after dinner, or getting up at every ad break or change of episode. Find more ideas in incidental activity.

Where to start? #

Pick just one interruption and keep it up for a week. When it comes naturally, add another. If you then want to move towards more regular activity, read I’ve never exercised: where do I start?.

The sedentary lifestyle quiz gives a starting profile, with no score and no judgement, and the Start exercising page brings the whole subject together.

This information is general and does not replace medical advice. If you have a chronic condition, if you are pregnant, or if you feel chest pain, unusual breathlessness or dizziness when exerting yourself, get medical advice before increasing the effort.