How much movement helps with a sitting day?
Long sitting is a risk factor in its own right, but movement can buy it back: in active people the harm of prolonged sitting nearly disappears.
For 9 hours of sitting the anchor is about 65 minutes of daily moderate activity (brisk walking counts). Start with breaks every 45–60 minutes and a walk after lunch.
Please note: the activity figure comes from the Lancet data; the tip about short breaks every 45–60 minutes and a walk is a general practical guide, not a medical prescription. With pain, breathlessness or movement limits, plan activity with a professional.
Source: Ekelund et al., Lancet 2016 (meta-analysis, >1M people): 60–75 minutes of daily moderate activity removes the excess mortality risk of 8+ hours of sitting.
How to use the result
How it works
We weigh your desk hours against your weekly activity and show what's missing: breaks, movement, or both.
How to read the result
The goal is not to repay every hour but to break up inactivity and gradually build weekly movement.
Limitations
This is a general guide. With pain, breathlessness or limited mobility, build the plan together with a clinician.
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Take the short health-factor map and see how this connects to your own lifestyle.