Physical activity

Reducing Sitting Time

Sitting for long periods is linked to poorer health, even in active people — break up sitting regularly and move more throughout the day.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Sedentary behaviour means time spent sitting or lying while awake, such as at a desk, in the car or watching TV. Reducing it is a separate goal from doing exercise — it is about moving more often across the whole day.

Why it matters

Long periods of sitting are associated with a higher risk of weight gain, heart disease, type 2 diabetes and back problems, and this risk applies even to people who exercise. Breaking up sitting benefits health in its own right.

Practical tips

How to make it work

  • Break up long periods of sitting with a few minutes of movement every 30–60 minutes.
  • Stand up during phone calls, or hold walking meetings.
  • Reduce screen and TV time, and get up during breaks.
  • Use stairs instead of lifts and walk for short journeys.
  • Consider a standing desk or standing to do some tasks.
  • Set reminders to move if you tend to lose track of time at a desk.

Good to know. Reducing sitting is helpful for almost everyone, but if you have a condition that affects movement or balance, get advice on safe ways to be more active through the day.

Answers

Reducing Sitting Time: frequently asked questions

I exercise regularly — do I still need to sit less?

Yes. Research suggests long periods of sitting carry health risks even for people who meet activity guidelines, so breaking up sitting through the day is a worthwhile, separate goal.

How often should I get up from sitting?

A good habit is to move for a few minutes every 30 to 60 minutes — stand, stretch or walk about. Regular short breaks from sitting add up and benefit your health.

Related

More on physical activity

How Much Exercise Do I Need?Adults should aim for at least 150 minutes of moderate activity a week, plus muscle-streng…Benefits of Physical ActivityBeing active is one of the best things you can do for your health, cutting the risk of man…Getting Started with ExerciseIf you are new to exercise, start small, build up gradually, and pick activities you enjoy…Strength and Balance ExerciseStrengthening and balance activities keep muscles and bones strong and help prevent falls …Sports NutritionEating well around exercise means enough carbohydrate for energy, adequate protein for rec…Hydration for ExerciseStaying hydrated supports performance and safety during exercise — drink before, during an…

Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Every Mind Matters
  • UK Chief Medical Officers’ physical activity guidelines
  • Mind / mental health charities

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