The Ministry of Health advises that to live long and healthy lives, New Zealand adults should make regular Physical activity part of their lifestyle.

Sit less, move more!  Break up long periods of sitting.

Many adults 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.

Sitting for long periods during waking time increases the risk of poor general health, irrespective of regular physical activity. It is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

We as occupational health and safety experts, advised adults to be active throughout the daytime, if possible aim for a 1000 steps a day.

Stand during meetings, when taking phone calls or when reading.

How to reduce sitting time at work

  • Stand on the train or bus.
  • Break up long periods of sitting by standing up to stretch regularly.
  • Perform office stretching exercise every 40 minutes. Set a reminder to get up every 30 minutes and take a walk.
  • Stand during meetings, when taking phone calls or when reading.
  • Walk to talk to colleagues instead of phoning, texting or emailing them.
  • Take the stairs and walk-up escalators.
  • Use a height adjustable table to change between standing and sitting. Try to change between sitting and standing two hourly.
  • Take a walk break every time you take a coffee or tea break
  • Take regular standing breaks from driving.
  • Swap some TV time for more active tasks or hobbies

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


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