Sofa to sweat score

A look at today: how much sitting, how much moving, and one small idea for tomorrow.

Your details

Your score for today

75 out of 100

20 active minutes against a daily share of 21

Moving and sitting, in MET hours14.2
Sitting8 hours
Five minute breaks from sitting12

This scores the day, not you. Vigorous minutes count double towards the 150 a week, and breaking up long spells of sitting helps on its own.

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. If you have a heart, lung or joint condition, check with your GP before stepping up.

The working

8 hours sitting, 60 light, 20 moderate

A daily share of 150 minutes a week is about 21. Twenty moderate minutes earns 65 of the 70 activity points, and an hour of pottering earns 10 of the 30 light points: 75 out of 100.

How points work

Our own rough score

Part	Points
Moderate minutes (vigorous count double), against 21 a day	up to 70
Light minutes, 1 point for every 6	up to 30

Small ideas

From UK guidance

Stand up for the adverts or every half hour
A walk after lunch counts
Carry the shopping instead of using a trolley
Any activity is better than none

Read with care

What this cannot tell you

Score youOnly the day.
Know your jobSome jobs mean sitting; breaks still help.
Count sleepSleep is not sitting.

Questions

Common questions

How much activity do adults need?

At least 150 minutes of moderate or 75 of vigorous activity a week, plus strength twice a week.

Is sitting bad for you?

Long spells of sitting are linked with poorer health, so breaking them up helps.

What counts as light activity?

Pottering, cooking, slow walking and light chores.

Is the score medical?

No, it is a rough, playful score made for this page.

Sources

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

Stop and get help

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition.