Sitting time calculator

Add up your sitting time at a desk, in the car and on the sofa, and see how much activity helps balance it.

Your details

Hours sitting a day
Minutes of brisk activity a day

Count work, travel, meals and screens. Brisk activity means you can talk but not sing.

9.0 hours sitting, 30 active minutes a day

9.0 h

More than 8 hours a day of sitting

  • Active minutes a week210 (UK guide: at least 150)
  • Breaks if you stand every 30 minutes18 a day
  • Daily activity linked with offsetting long sitting60 to 75 minutes of moderate activity (Ekelund 2016)

In a study of over a million adults, sitting more than 8 hours a day was linked with higher risk unless people did about 60 to 75 minutes of moderate activity daily. The UK guidelines simply say sit less and break up long spells with even light movement: stand for calls, walk over to a colleague, get up in the adverts.

If pain or a health condition keeps you sitting, a GP or physiotherapist can suggest movement that suits you.

The working

9 hours sitting, 30 active minutes

9 hours is over the 8 hour mark used in a large Lancet study. 30 minutes a day is 210 minutes a week, more than the UK guide of 150, but the study linked 60 to 75 minutes of moderate activity a day with offsetting the higher risk of sitting more than 8 hours. Standing every 30 minutes would mean 18 breaks a day.

What the research found

Over a million adults

Ekelund and colleagues pooled studies of over a million adults. Those sitting for long periods with little activity had the highest risk; about 60 to 75 minutes a day of moderate activity seemed to remove the extra risk from sitting. The UK guidelines say to reduce long periods of sitting and break them up with some activity.

Easy breaks

Through the day

  • Stand for phone calls
  • Walk to a colleague instead of messaging
  • Take the stairs
  • Try a walking lunch break

Read with care

What this cannot tell you

  • Measure your sittingA step counter or phone gives a better picture.
  • Diagnose anythingIt is a rough guide to habits.
  • Fit every bodyIf you are disabled or have a long term condition, the UK guidelines have advice for you, and any movement counts.

Questions

Common questions

How long is too long to sit?

There is no exact limit. The UK guidelines say to minimise long sitting and break it up.

Can exercise cancel out sitting?

A large Lancet study found about 60 to 75 minutes of moderate activity a day seemed to offset the higher risk of sitting over 8 hours.

How much activity do adults need?

At least 150 minutes of moderate activity a week, plus strength activities on 2 days, according to the UK guidelines.

How do I break up sitting at a desk?

Set a reminder to get up every half hour or so, stand for calls and take the long way to the kitchen. The UK guidelines simply say to break up long periods of sitting with some activity.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you step up

If you have a heart condition, chest pain, dizziness or an ongoing health condition, check with your GP before starting much more activity than usual. Stop and get help if you have chest pain while exercising.

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