Move more, sit less

Whether we’re working at a desk, commuting, or relaxing at home, the hours spent sitting can add up quickly.

However, the phrase “move more, sit less” isn’t just a catchy slogan—it’s a pretty solid component of maintaining a healthy, balanced lifestyle.

If you’re living in Queensland, or anywhere else in Australia for that matter, this guide will explain why staying active is vital, and how you can incorporate movement into your daily routine, no matter how busy life gets.

Why Is It Important to Move More and Sit Less?

Sitting for long periods can have serious consequences for your health.

As Safe Work Australia highlights, prolonged sitting can lead to issues like poor posture, back pain, and an increased risk of conditions such as heart disease, diabetes, and obesity.

Even if you exercise regularly, sitting for most of the day can undo many of the benefits of that exercise.

Simply put, your body is designed to move, and it thrives on activity.

Did you know? Studies suggest that sitting for more than 6-8 hours a day increases your risk of premature death compared to those who sit less than three hours a day.

When you move more, your muscles engage, circulation improves, and your body becomes more efficient at burning calories and maintaining a healthy weight.

The Benefits of Moving More

• Boosts energy levels: Moving more often helps increase blood flow and oxygen supply to your muscles and brain, which can improve energy levels and reduce fatigue.
• Improves mood: Physical activity triggers the release of endorphins, the “feel-good” hormones, which can help reduce stress and anxiety.
• Enhances posture: Sitting for long periods can lead to slouching or poor posture, which in turn causes back and neck pain.
• Burns calories: Even light activities like walking burn calories. Standing burns around 50% more calories than sitting, and walking can burn roughly 100-200 calories per 30 minutes, depending on your speed.

Did you know? Walking briskly for 30 minutes a day can burn around 150 calories, while standing up for two extra hours a day can burn an additional 200 calories!

FYI: 200 calories is around a medium-sized banana with 2 tablespoons of peanut butter.

Simple, Intuitive Tips to Move More

Incorporating more movement into your daily routine doesn’t have to be complicated. Here are some simple and intuitive ways to move more, even if you have a busy schedule or limited space:

• Take the stairs: Skip the lift or escalator and take the stairs whenever possible. It’s a quick way to get your heart rate up and engage your leg muscles.
• Park further away: When you’re out shopping or running errands, park further away from the entrance. Those extra steps add up!
• Set hourly movement reminders on your phone: Whether you’re at work or home, set a reminder to get up and move for a few minutes every hour. Stretch, walk around the house, or do a few quick exercises.
• Stand during phone calls: Turn routine tasks like phone calls into an opportunity to stand or pace around the room.
• Walk and talk: Instead of catching up with a friend over coffee and sitting down, go for a walk together. It’s a great way to socialise while staying active.

Did you know? Breaking up long periods of sitting with even just two minutes of light activity every half hour can reduce the negative effects of sitting.

Something for Busy People or Those in Small Spaces

If you’re juggling a hectic schedule, live in an apartment, or share a house with others, you might feel limited in how much you can move. But there are still plenty of ways to stay active:

• Mini-workouts: Fit in short bursts of exercise throughout the day, such as squats, lunges, or stretching. Even a few minutes of activity every hour can make a big difference.
• Housework as exercise: Cleaning, vacuuming, or doing laundry might seem like chores, but they’re great opportunities to stay active. Put on some beats and get moving while tidying up!
• Walk during breaks: If you have a short break at work, make the most of it by taking a quick walk around the block or even just around the office.

Sitting vs. Moving: The Facts

Sitting for long periods slows down your metabolism, which can contribute to weight gain and increase your risk of health problems such as type 2 diabetes and heart disease.

Standing burns 50% more calories than sitting. For example, a 70 kg person burns approximately 80 calories an hour while standing, compared to only 50 calories an hour while sitting.

Light physical activity, like walking, can improve your body’s insulin response, helping regulate blood sugar levels.

Did you know? Research suggests that people who sit for less than three hours a day may add two years to their life expectancy compared to those who sit for more than six hours daily.

Research by Mayo Clinic found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking.

Make It a Habit

Making small changes to your routine can help you move more and sit less over time. Start with one or two tips that feel manageable, and gradually increase your activity level as you get used to it.

Remember, every little bit of movement counts—whether it’s a quick walk around the office, a stretch break during downtime, or standing up while you work.

At Mooney Street Medical, we encourage everyone to make their health a priority.

If you need support with your fitness goals, weight management, or general health, we’re here to help.

Book an appointment today to discuss how you can move more, sit less, and live a healthier life.