Why we should sit less

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.

Bus drivers and astronauts

The link between illness and sitting first emerged in the 1950s, when researchers found double decker bus drivers were twice as likely to have heart attacks as their bus conductor colleagues. The drivers sat for 90 per cent of their shifts, the conductors climbed about 600 stairs each working day.

It is thought excessive sitting slows the metabolism – which affects our ability to regulate blood sugar and blood pressure, and metabolise fat – and may cause weaker muscles and bones.

Research on astronauts in the early 70s found life in zero gravity was linked with accelerated bone and muscle loss and ageing.

Limitations with current research

Most of the evidence is based on observational studies, which have only shown an association between sitting and ill health but not a direct cause.

Under-5s

In children under 5, the advice is to limit the time they spend watching TV, travelling by car, bus or train, or being strapped into a buggy.

While this may be a challenge for busy parents, the advice reflects growing awareness that early life experiences and habits impact upon our health as adults.

Tips to reduce sitting time:

do not leave a child in a pram or buggy, car seats or highchair for longer than 1 hour at a time
reduce time spent in walking aids or baby bouncers
reduce time spent in front of the TV or other screens

Get more activity ideas for under 5s

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