5 ways to spend less time sitting down

1. Try to take regular breaks from looking at a screen

If watching television, get up in every ad break. At work, walk away from your computer screen at regular intervals – maybe you could grab some water, have a walk around the block, or catch up with a colleague? If you find it difficult to remember to take breaks, consider setting a reminder on your phone, or leaving a post-it on your screen at eye level.

• Watch our 10-minute workout video.

2. Stand instead of sitting when you can

Try it for short periods while watching television, in meetings, at your desk or while on the phone. More and more companies are also introducing standing desks into offices. According to research, these desks could help to reduce tiredness and boost workers’ productivity, so it may be worth talking to your HR department if you feel you would benefit from this.

• Read why sitting too much could be bad for your health.

3. Stand up at work

Get creative with your day - walk over to colleagues instead of emailing or phoning them, offer to make a round of tea, and take the stairs instead of the lift. If the weather’s playing ball, think about stepping away from the office and scheduling some walking meetings with your colleagues. Not only will this give you the opportunity to get some fresh air, but you’ll be able to stretch your legs, help boost your circulation and beat the afternoon slump.

• Read 8 ways to get active every day.

4. Plan in some active time when you are usually sedentary

For example, in the evenings, consider an exercise class, going for a walk or cooking a healthy meal from scratch, instead of heating a ready meal. You could even incorporate active time into your commute, walking part of the journey before you hop on the bus or catch a lift home.

• Discover 7 free walking apps.  

5. Set time limits on sedentary behaviour

It might be that you limit television to an hour in the evening or that you ban yourself from reading emails or using the internet for a certain period in the day. If you have a family, it’s great for everyone to follow these limits.

• Discover ways in which you can stay active as a family.