Sit less, move more

Sitting habits and heart health   

How much is ‘too much’ sitting? 

How children can sit less and move more  

• Create fun outdoors with kids to help them to enjoy more physical activity – a ball is often all that’s needed! 
• Take a walk around the neighbourhood to connect and talk with your kids about their day 
• Run errands with your kids to get away from screens and into social places 
• Create screen-free days or evenings: for example, every Sunday might be free of phones, computers and tv for the whole family. 
• Remove electronic devices from bedrooms 
• Do more outdoor activities with children. Try walking or cycling with children to school sometimes 
• Be a role model for children by limiting your own time on electronic devices 
• Teachers can reduce the time children spend sitting in classrooms and encourage outdoor activities 
• Parents and carers can set some ‘active homework’ every week for children. 

How adults can sit less and move more   

• Limit your time on social media, TV, and phone – there are apps available to help, such as Offtime and Moment 
• When watching TV, take some breaks during commercials to walk around the house or do some housework 
• Replace watching TV in the evening with taking a walk 
• Try standing while you read a newspaper or check messages on your mobile phone 
• Take a break every 30 minutes to stand and stretch – set an alarm on your phone or watch to remind you 
• Stand to do easy tasks at work, such as a stand-up meeting or phone call  
• Consider using a sit-stand workstation 
• Choose to do manual tasks where you can, such as washing your car by hand instead of using a drive-through car wash 
• Take regular breaks during long car trips.