Sitting less: why it matters and simple ways to move more

What sitting less means and why it matters

Sedentary behavior means any time awake when your body uses very little energy. WHO (international) gives sitting, reclining and lying down as examples. WHO advises that people of all ages limit how much time they spend this way. [4]

The ODPHP (US) says the guideline to move more and sit less is based on new evidence. That evidence shows a strong link between more sedentary behavior and a higher risk of heart disease, high blood pressure, and death from any cause. It adds that all physical activity can help offset these risks, especially activity at a moderate-to-vigorous level. [1]

What the sources advise

For adults, the ODPHP (US) puts "move more and sit less" as the first key guideline. The CDC (US) says adults who cut down on sitting and also do some moderate or vigorous activity gain some health benefits. It adds that some activity is better than none. [1] [2]

Simple ways to move more

The CDC (US) suggests spending less time sitting and more time moving. One idea it gives is a habit of walking before or after dinner. For the workday, it suggests walking during your lunch break and taking the stairs when possible. [3]

The CDC (US) also says that walking more is an easy way for most people to add activity to their day. Its tips include walking your dog a little farther than usual. Another is to walk around instead of sitting and waiting while a child is at sports practice. [5]