Sit Less, Live Healthier

Get in the habitYou will find it easier to form new healthy habits if you:• Plan ahead: Spend some time thinking

about how, when and where you could fit small changes into your daily routine

• Take small steps: If an activity seems too hard, build up to it gradually until you are comfortable doing it

• Keep going: Repeating the new activity as part of your routine will make it easier to become a habit. Don’t worry if you forget to do it, just keep going and do it next time

Sit Less, Live HealthierThis booklet offers some tips for small changes you can make to break up periods of sitting.

Did you know?• Even if you are physically active,

sitting for too long can be harmful to your health

• Reducing the amount of time you spend sitting can improve the quality of everyday life and reduce symptoms of depression

• Breaking up long periods of sitting can help to reduce joint stiffness and pain

Use it or lose itWhilst it is important to rest, it is also vital to minimise how much time you spend sitting. Reducing long periods of sitting and breaking this up with small amounts of movement keeps your muscles working well.

Movement breaks don’t always have to be exercise or walking. For adults, breaking up your sitting with stretching or balancing can help prevent falls and keep you mobile and more mentally alert.

Children and young adults can benefit from breaking up sitting with standing or walking to help keep their minds and bodies healthy and active.

Loughborough Universitywww.lboro.ac.uk

National Centre for Sport and Exercise Medicine East Midlandswww.ncsem-em.org.uk

@lborouniversity @ncsemem

Ways to reduce sitting time1. Make ad breaks active

When you watch TV, stand up or walk around during advert breaks. This will stop your joints becoming stiff and will keep your muscles active.

2. Stay standing Stand instead of sitting whenever you can, such as waiting for a bus, appointment, train or the kettle.

3. Stand up and talk Go for a walk to catch up with friends or colleagues.

4. Step through the queue When waiting in a queue step on the spot or tiptoe to keep your legs moving.

5. Plan an active time Choose a time of day when your family is usually sitting and consider going for a walk or playing games together.

6. Time limits on sitting activities Try setting limits on TV time, computer use or playing video games. Observe the limits as a family and help each other stick to them.

7. Take the stairs Include more movement in your day by using the upstairs toilet.

8. Set reminders Set an alarm on your phone to remind you to break up your sitting or put sticky notes on the fridge to remind you to go for an evening walk.

Top tips for healthy habitsStart developing your new habit by:• doing the activity at the same point

in your usual routine (for example during an advert break or while you’re on the phone)

• doing the activity repeatedly• involving friends and family