Sit Less and Move More at Work – Checklist

Why use the “Sit Less and Move More at Work – Checklist”?

Physical activity is good for us and boosts our health, while prolonged sitting is associated with health risks. It’s easy to end up sitting for long periods, especially when our work keeps us tied to a chair. How much do you sit? When does sitting actually become unhealthy, and what can you do about it?

By completing this “Sit Less and Move More at Work – Checklist”, you will gain insight into your sitting and movement habits and receive general advice on what you can do during work to reduce and interrupt prolonged sitting. You will also get advice on sitting less and moving more during your commute and in your free time. If you’d like, scientific explanations are also available.

Who is the “Sit Less and Move More at Work – Checklist” intended for?

The “Sit Less and Move More at Work – Checklist” is intended for people 18 years of age and older who have sedentary jobs. Do you work in an office, or do you spend a lot of time sitting while driving a vehicle? If so, this checklist is for you.

The recommendations you’ll receive are tailored to you and focus on what you can do to sit less and move more at work, during your commute, and in your free time.

Why is prolonged sitting unhealthy?

A sedentary lifestyle in which you sit a lot and move very little throughout the day poses health risks. It increases the risk of developing cardiovascular disease, type 2 diabetes, various forms of cancer, and symptoms of depression. The risks are greater if you sit for long periods and get little exercise. Prolonged sitting slows down blood circulation and other bodily processes, which ultimately leads to the diseases mentioned above. By being more active, your muscles become active again, your blood flows faster, and you immediately reap health benefits.

In addition to being more active and reducing your total sitting time, it’s also important to take regular breaks from prolonged sitting. It’s best to take a short break every half hour of continuous sitting by standing up, walking, or moving in some other way. This is not only good for your physical health but also for your mental health.

Prerequisites for sitting less and moving more at work

Employers and employees must work together to reduce prolonged sitting during work. For example, an employer can provide facilities (such as a sit-stand desk or a pedometer). Or they can allocate time and space to make it easier to sit less and move more at work (such as shortening meeting times from 60 to 50 minutes or organizing a fitness challenge). Ask your (HR) manager or occupational health and safety professional what your workplace is doing to encourage less sitting and more movement during work hours. Perhaps you have a good idea of your own that you can discuss with your manager. Employers can use the stappenplan BOK – Bewegen Op Kantoor.

Please note: an employer isn’t required to provide all the facilities you might want, but they can certainly discuss this with you. Even without physical facilities, there are plenty of ways to incorporate movement into your (work) day.

Read more background information here:
Whitepaper Zittend werk (NL)
Factsheet Zitten tijdens werk 2024 (NL)
General advice working with monitors