Sitting Less and Moving More

Tips to move more at work, in school and at home

7-Day easy exercise routine

Sitting less begins with reminding yourself to move about every other hour.

“Sitting less and moving more are the only ways to minimise the risk of developing serious and chronic illnesses. After all, any activity is better than no activity”, says Dr Bernice Liu, Senior Physiotherapist, Department of Physiotherapy, Sengkang General Hospital (SKH), a member of the SingHealth group.

Tips to move more at work, in school and at home

At work

Remind yourself to move
Set alerts on mobile phones, smart watches or activity trackers to remind yourself to move every other hour.
Drink more to move more
Keeping hydrated and answering nature’s call can serve as a good minibreak away from work, not to mention the health benefits of water.
Park / alight a little farther
A short jaunt can go a long way to keep the heart pumping.

In school

Get an exercise buddy
A good buddy is one who is always up for a good ballgame together!
Play during recess or after school
Get active during recess or after school. Borrow a football or skipping rope and make use of your school field or gym.
S-T-R-E-T-C-H
Stand up and stretch or move between lessons. Movement keeps your brain active so you’ll be less sleepy in class.

At home

Give the lift a miss
Take the stairs, instead of the lift, to get your blood pumping.
Clean home, fit body
Clean your home regularly! Housework involves plenty of walking, lifting and stretching, all of which is good for your body.
Explore your neighbourhood
Go for walks and explore your estate.

“However, doing these simple activities alone cannot erase the negative effects of prolonged sitting. You need to also include enough regular exercise in your life to get the most health benefits,” Dr Liu adds.

7-Day easy exercise routine

If you do not have an exercise routine, here’s a simple way to exercise daily!

Sun	Mon	Tue	Wed	Thu	Fri	Sat
Outing with family/friends at the park or beach	Any aerobic exercise (e.g. brisk walking, soccer) for 30 - 45 mins	Any strength exercise (e.g. pushups, sit-ups) in 3 sets of 10 repetitions*	Rest day!	Any aerobic exercise (e.g. brisk walking, soccer) for 30 - 45 mins	Any strength exercise (e.g. squats, lunges) in 3 sets of 10 repetitions*	Doing the laundry or grocery shopping
3 – 5 simple stretches every day