According to the 2011–2012 Australian Health Survey, nearly 70% of Australian adults are sedentary or have low levels of physical activity, while 60% of us do less than the recommended 30 minutes of moderate intensity physical activity per day.  There’s also increasing evidence showing the health risks associated with prolonged sitting and the benefits of breaking up our sitting time.

Clearly, we need to move more!

While planning time for regular exercise is important, there are also easy ways to incorporate more activity into our day and reduce sitting time, even when time is short.

Consider the following:

  1. Use the stairs rather than the lift or escalator.
  2. For short trips, walk or cycle rather than using the car.
  3. For longer trips, park further from your destination and walk or cycle the rest of the way.
  4. Get off the bus or train one stop earlier and walk the rest of the way.
  5. Walk to speak to a work colleague rather than emailing or making a phone call.
  6. Take a break at lunchtime, for a short walk around the block.
  7. Organise walking meetings with work colleagues.
  8. Hide the remote control and get up to change the TV channels instead.
  9. Walk around the house or your office while talking on your mobile phone or on speakerphone.
  10. Set an alert on your computer to remind you to stand up and move more often.
  11. Catch up with friends for a walk rather than sitting to chat or have a coffee.
  12. Limit your TV time and get outside for a walk or to spend some time in the garden instead.

Remember, even a few small changes to your daily routine can make a big difference over time, so plan how you’ll start moving more today.

For more information:

Get a copy of the Make your Move – Sit less – Be active for life! brochure. 


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