Reducing sedentary behaviour

It includes activities that require low energy expenditure and little physical effort, such as: Sitting Lying down/reclining Reading Using the phone Watching TV or videos Other forms of screen based entertainment Other social or leisure activities What is sedentary behaviour?

1 in 3 The number of workers that spend at least 3/4 of their time at work sitting 22 – 23 hours How long the average office worker spends a week sitting (compared to less than 4 hours for labourers) 6 hours How long the average Australian worker spends a week sitting for transport Sitting at work: the stats

Stand and take a break from computer/tasks every 30 mins (e.g. stretch) Standing during meetings/toolbox talks/ phone calls/teleconferences Walking meetings Swap tasks throughout the day Eat lunch away from your desk/table Consider sit-stand workstations Walk to colleagues to ask questions Walk to printer every time you print Drink more water Move your bin away from your desk What you can do: at work

Active transport – walk, cycle, take public transport Park further away/get off bus earlier Plan regular breaks during long trips Keep an umbrella/wet weather gear at work to walk to meetings in rain Walk to local shops/restaurants Walk the kids to school What you can do: in transit

Get off the couch during commercials Do chores whiles watching TV Stand to read paper/eat breakfast Stand when on the phone Play outside with the kids Have TV free days at home What you can do: at home

What you can do: 30 minutes of… Light housework burns 380kJ Cooking burns 300kJ Vacuuming burns 550kJ Laundry burns 350kJ Do all of this and burn approx. 1600kJ!

Take small steps to modify your lifestyle to help reduce your sitting time: Consider opportunities at work to sit less e.g. standing during meetings/toolbox talks, walking to talk to someone instead of the phone/ , rotating tasks during the day Consider opportunities in transit to sit less e.g. consider standing on public transport, park further away from your destination Consider opportunities at home to sit less e.g. do chores whilst watching TV, stand to eat breakfast Tips to take away

For more information contact: xxxxx xxxxx Any questions?