Sitting Less and Moving More Through the Day
Many of us sit for most of the day. We sit to travel, sit at a desk and then sit again to relax in the evening. It adds up quickly without us noticing.
Australia’s physical activity guidelines speak about sitting as well as exercise. The message is simple. Sit less overall and break up long stretches of sitting. Small changes spread through the day are a good place to begin.
What the guidelines say about sitting
The Australian Government physical activity guidelines for adults aged 18 to 64 recommend being active on most days. They suggest 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity each week. An equivalent mix of the two also counts. Muscle strengthening activities are recommended on at least 2 days each week.
Alongside that, the guidelines say to break up long periods of sitting. They warn that long periods of sitting can offset the benefits of being physically active. In other words, a morning run does not cancel out a whole day in a chair. Both parts of the day matter.
Australia’s movement guidelines for adults take a whole day view. They say to limit the amount of time spent being sedentary. They also advise breaking up prolonged periods of sedentary behaviour as often as possible. The same guidelines recommend 7 to 9 hours of good quality sleep for adults, with consistent bed and wake up times.
If you want more detail on weekly targets, our article on how much exercise you really need goes through them. This post looks at the other side of the picture. That is the time you spend still, and simple ways to cut it back. You do not need special gear or a gym membership to start.
Why sitting less is worth the effort
Tasmania’s Department of Health puts the benefits plainly. It says less sitting can help adults physically and mentally, keeping them social, focused and healthy. That is a useful reminder that moving more helps more than your fitness. It can also make a long day feel less draining.
Sitting is also easy to underestimate. A commute, an eight hour workday and an evening on the couch can leave very little time on your feet. Tracking your sitting for a day or two can be eye opening. Simply noticing the pattern is often the first step to changing it.
Moving more at work
Work is where many adults do most of their sitting. The national guidelines suggest breaking it up with simple movement, such as moving around during phone calls. Standing for calls or pacing while you talk is an easy habit to build. Tasmanian health advice also suggests standing more at work.
A few other ideas can help. Take a lunchtime stroll instead of eating at your desk. Walk over to a colleague rather than sending a message. Use a printer or water station that is a short walk away. Set a reminder to stand up and stretch at regular points in the day.
Long hours at a keyboard and mouse keep your arms busy while the rest of you stays still. If your days involve a lot of repetitive arm work, our article on taking care of tennis elbow may also be useful. Regular breaks give your hands and arms a rest. They are also a good chance to roll your shoulders and change position.
Many desk workers sip coffee or tea through the day. Getting up to make a drink is a handy movement break in itself. If those cups add up, our article on habits that can stain your teeth is worth a read. Filling a water bottle is another good reason to get up.
Moving more at home
Evenings are the other big block of sitting for most people. The Tasmanian advice suggests moving during TV ads and having a screen free night. It also recommends limiting screen time in general. These are small steps, but they break up long periods on the couch.
The national guidelines give lunges and star jumps as examples of ways to break up sitting. A few of these during an ad break takes very little time. You could also do some squats, calf raises or a short walk around the house. For more structured ideas, try our fitness workouts that do not require equipment.
Household jobs get you moving as well. Hanging out washing, tidying or gardening all get you out of the chair. Try doing one small chore between episodes rather than watching several in a row. It keeps the evening relaxed while cutting down long stretches of sitting.
Moving more when you travel
Travel time is often sitting time. Tasmanian health advice suggests getting off the bus early and walking the rest of the way. Parking a little further from where you are going works in a similar way. If you drive long distances, plan regular stops to get out and walk around.
- Stand or pace during phone calls
- Take a lunchtime stroll
- Move during TV ad breaks
- Get off the bus a stop early
- Try a screen free night each week
Making it stick
Habits are easier to keep when they are tied to something you already do. Stand up every time you finish a phone call or end a meeting. Walk around while you wait for the kettle. Over a few weeks these small moments can become automatic.
Start with one or two changes rather than all of them at once. Pick the ones that suit your work and home life. Then add more as they become routine. The guidelines ask you to break up sitting as often as possible, so there is no need to aim for perfection.
Frequently asked questions
How often should I break up sitting?
The national guidelines say to break up prolonged periods of sedentary behaviour as often as possible. They do not set a fixed number of minutes for adults. A simple approach is to stand up and move whenever you finish a task or a call.
Does exercise cancel out a day of sitting?
Not entirely. The guidelines warn that long periods of sitting can offset the benefits of being physically active. Aim to meet the weekly activity targets and also cut down on long stretches of sitting.
Do I need a standing desk?
No. A standing desk is one option, but it is far from the only one. Standing for calls, walking at lunch and moving during breaks all help you sit less.
How much sleep do the guidelines recommend?
For adults, the movement guidelines recommend 7 to 9 hours of good quality sleep. For older adults the figure is 7 to 8 hours. They also suggest consistent bed and wake up times.
This article is general information only and is not medical advice. Please speak with a doctor or qualified health professional about your own health.