Sit Less, Move More…

Sit Less, Move More...


Active Office Habits

walking meeting

Here are a few ideas you may like to try at work.  Make small sustainable changes to your routine and gradually add more as each becomes a habit:

  • Avoid sitting for longer than 20-30 mins (use a prompt e.g. timer)
  • Change posture frequently in the day
  • Stand and stretch or step at your desk
  • Walk at lunchtime
  • Consider walking meetings
  • Stand and step when speaking on the phone
  • Take the stairs
  • Keep hydrated
  • Don’t use the closest toilet (unless you need to!)
  • Get other involved
  • Use active transport where possible

At conferences/events:

  • Communicate to the audience the opportunities to break sitting thought the day as part of the “housekeeping” at the outset
  • Encourage active applause (stand between speakers)
  • Have a standing area, perhaps the back row of the seating
  • Be creative with workshops, include plenty of moving around the room
  • Plan a guided walking group at lunchtime

Good luck!

black and white

IN THE NEWS – 5 is good, but 10 is better…

I usually eat over 5 portions of fruit and veg a day… I’m not sure if I get 10.  So may people struggle to get ‘5 a day’ for various reasons. Therefore, I thought I would share a few ideas that help me:

It’s costly to buy lots of fruit and veg, so get what you can within you budget, go for a variety of colours and frozen food is great option for longevity.  Buy things you like to eat and stick fruit and veg in every meal.

In general, fruit is more expensive that veg, snack on veg! Eating raw fruit and veg saves on the energy bills. Make soup, lots of soup!

To make eating fruit and veg a habit you need to plan & prepare, be specific about what fruit and veg you will include in your shopping list.


Shop around for whats suits you, getting a veg box delivered might be an option for you. Below is an example of the contents £10 Veg Box


If you fancy organic, try Soil Association Website

More information on current UK guidelines can be found on Live Well – NHS Website

The latest research Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies

Lifelogging with Older Adults

Objective: Lifelogging, using body worn sensors (activity monitors and time lapse photography) has the potential to shed light on the context of sedentary behaviour. The objectives of this study were to examine the acceptability, to older adults, of using lifelogging technology and indicate its usefulness for understanding behaviour. Method: 6 older adults (4 males, mean age: 68yrs) wore the equipment (ActivPALTM and Vicon RevueTM/SenseCamTM) for 7 consecutive days during free-living activity. The older adults’ perception of the lifelogging technology was assessed through semi-structured interviews, including a brief questionnaire (Likert scale), and reference to the researcher’s diary. Results:Older adults in this study found the equipment acceptable to wear and it did not interfere with privacy, safety or create reactivity, but they reported problems with the actual technical functioning of the camera. Conclusion: This combination of sensors has good potential to provide lifelogging information on the context of sedentary behaviour.

Lifelogging – Full Text

Nice to be cited

Recent Citations 

Canadian Pharmacists Journal: Mercer et al., (2015) Do wearable activity trackers have a place in pharmacies? 

Mental Health & Physical Acitivity: Ronch et al. (2015) Association of television viewing with mental health and mild cognitive impairment in the elderly in three European countries, data from the MentDis_ICF65+ project:

The Journal of Nutrition: Prieto et al. (2015). A Healthy Lifestyle Score is Associated with Cardiometabolic and Neuroendocrine Risk Factors among Peurto Riacan Adults:

Building Research & Information: Brookfield et al. (2015). The home as an enabler of more active lifestyle among older adults:

BMC Family Practice Journal: Heseltine et al. (2015). “Keeping Moving”: factors associated with sedentary behaviour among older people recruited to an exercise promotion trial in general practice:

Hippocampus Journal: Varma et al. (2015). Low-intensity daily walking activity is associated with hippocampal volume in older adults: Daily Walking Activity and Hippocampal Volume:

BMJ Open Journal: Barnett et al. (2015). Neighbourhood environment, sitting time and motorised transport in older adults: a cross-sectional study in Hong Kong:

Journal of Physical Activity & Health Journal: Gennuso et al. (2015). Reliability and Validity of Two Self-Report Measures to Assess Sedentary Behavior in Older Adults:

Obesity: Chatin et al. (2015).Meta-Anal ysis of the Relationship Between Breaks in Sedentary Behavior and Cardiometabolic Health:

Pain Medicine: Stubbs et al. (2014). The avoidance of activities due to fear of falling contributes to sedentary behaviour among community-dwelling older adults with chronic musculoskeletal pain: a multisite observational study.

Journal of Physical Activity and Health: Gennuso et al. (2014). Reliability and validity of 2 self-report measures to assess sedentary behaviour in older adults:

Bone Journal: Chastin et al. (2014). Associations between objectively-measured sedentary behaviour and physical activity with bone mineral density in adults and older adults, the NHANES study:

Working with Older People: E McIntosh & B Laventure (2014). “Care….about physical activity” in care homes in Scotland:

Agility: Skelton et al (2014). Sitting and Health: The emerging evidence and potential solutions:

BMJ Response: Sedentary behavior: causes, effects, and health literacy approach, Van Tuyen Duong (Jan 2015):

The Scotsman: Office workers told to stand or risk health risk, Lizzy Buchan (June 2015):

older adult computer use