Sit Less & Move More

Why: In a meta-analysis of device-measured activity in 36,383 people, more sedentary time was associated with a higher risk of death, with hazard ratios of 1.28, 1.71 and 2.63 for the second, third and most sedentary quarters compared with the least sedentary. Light physical activity was linked with lower risk. These are associations in mostly middle-aged and older adults.

Who it applies to: Anyone with a desk job, long commute or heavy screen use.

Try instead: Break up sitting with a minute or two of standing or walking, and build in light movement throughout the day.

Why: The NHS lists journeys of more than 4 hours by plane, car or train as a risk factor for blood clots in the legs, and advises moving around roughly every hour.

Who it applies to: Travellers, especially those with other clot risk factors such as recent surgery, pregnancy, hormone-based medicines or a previous clot.

Try instead: Plan walking breaks, drink water and avoid alcohol on the journey.

Why: In the meta-analysis of 34 studies, television viewing had stronger associations with death and type 2 diabetes than total sitting did. Risk rose above about 3 to 4 hours of TV a day for all-cause and cardiovascular death, after adjustment for physical activity. This is an association only.

Who it applies to: Adults who spend several hours on the sofa most evenings.

Try instead: Walk before or after viewing, stand or stretch during breaks, or choose a more active hobby on some evenings.

Why: The Cochrane review shows that sitting time at work falls when workplaces change the physical set-up, for example with sit-stand desks, so a desk-bound arrangement tends to keep sitting high.

Who it applies to: Desk workers, call-centre staff, drivers and others whose jobs involve little movement.

Try instead: Ask for a sit-stand desk or flexible breaks, and plan movement in your workday.

Why: The Cochrane review found that treadmill and cycling desks had unclear or inconsistent effects on sitting time, so buying one does not guarantee less sitting.

Who it applies to: People considering specialist desk equipment.

Try instead: Try low-cost changes first: short breaks, a timer and a walk each day.

Why: The evidence is mixed. One large study found that the link between sitting and death was weak or inconsistent in people who did 150 or more minutes of moderate-to-vigorous activity a week, while the NHS says that meeting the weekly activity target does not fully offset the risk if the rest of the time is spent sitting or lying down.

Who it applies to: People who exercise regularly but sit for most of the rest of the day.

Try instead: Do both: keep your planned activity and also break up long sitting.

Why: The 10,000 step figure is widely promoted, but the 2022 meta-analysis aimed to test it and found that the mortality benefit levelled off at about 6,000 to 8,000 steps a day in adults aged 60 and older, and at 8,000 to 10,000 in younger adults. The NHS walking page gives no step target.

Who it applies to: Anyone using a step counter.

Try instead: Aim for a gradual increase from your current average.

Why: In the trials pooled by one meta-analysis, light-intensity walking breaks lowered post-meal glucose and insulin more than standing breaks did. Standing was useful but less effective than walking.

Who it applies to: People considering a standing desk as the only change.

Try instead: Alternate sitting, standing and walking.

Why: Sudden hard exercise after a long time of being inactive can cause pain, injury and discouragement, and may be risky for people with heart conditions. The NHS advises adding distance gradually if you are not very active.

Who it applies to: People who start a big new routine after months or years of inactivity.

Try instead: Start with short, easy sessions and add a little each week.

Why: Chest pain, pressure or tightness, new breathlessness, dizziness or fainting need medical attention. The NHS says chest pain that feels tight or squeezing, with breathlessness, sickness or sweating, calls for an emergency call.

Who it applies to: Everyone, especially people with heart disease risk factors.

Try instead: Stop the activity and get medical help. Do not push through.

Sitting is associated with higher risks of death and type 2 diabetes, but the size of the risk is much smaller per hour than the slogan suggests. In the meta-analysis of 34 studies, risk estimates per extra hour of sitting were about 1% to 4% for all-cause death. The comparison with smoking is not supported by the studies we read.

Mixed. A large study found weak or inconsistent links between sitting and death in people meeting the recommended activity level, while the NHS says meeting the target does not fully offset the risk of long sitting.

Not supported as a fixed number. Benefit in the pooled studies levelled off at roughly 6,000 to 10,000 steps depending on age, and every extra 1,000 steps was linked with lower mortality.

We did not find evidence for this claim. Studies show associations between activity and lower risk of death, not removal of arterial plaque.

Sit-stand desks reduced sitting at work in short-term trials, but standing breaks were less effective than walking breaks for blood sugar, and long-term health effects were not tested.