There is increasing evidence that, unless you are a wheelchair user, sitting down too much can be a risk to your health.

To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time.

Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death.

Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

Many adults in the UK spend around 9 hours a day sitting. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.

Move more, sit less

The UK Chief Medical Officers' Physical Activity Guidelines report recommends breaking up long periods of sitting time with activity for just 1 to 2 minutes.

However, there is currently not enough evidence to set a time limit on how much time people should sit each day. 

Nevertheless, some countries – such as Australia – have made recommendations that children limit screen time, such as TV and video games, to 1 to 2 hours a day. This is to reduce the time spent sitting.

Children and teenagers

For children and teenagers aged 5 to 18, reducing sitting time includes anything that involves moving in and around the home, classroom or community.

Tips to reduce sitting time:

· consider ways for children and teenagers to "earn" screen time 

· agree a family limit to screen time per day 

· make bedrooms a TV, computer/laptop and phone-free zone 

· set "no screen time" rules to encourage other activities 

· encourage participation in house chores such as setting the table or taking the bins out

· choose gifts such as a scooter, skateboard, ball or kite to encourage active play 

Parents could lead by example by also reducing their TV time and other sitting-based tasks.

Get more activity ideas for young people

Adults

Adults aged 19 to 64 are advised to try to sit down less throughout the day, including at work, when travelling and at home. 

Tips to reduce sitting time:

· stand on the train or bus 

· take the stairs and walk up escalators 

· set a reminder to get up every 30 minutes 

· place a laptop on a box or similar to work standing 

· stand or walk around while on the phone 

· take a walk break every time you take a coffee or tea break 

· walk to a colleague's desk instead of emailing or calling 

· swap some TV time for more active tasks or hobbies 

Get more tips on getting active and staying healthy at work.