TNO Fysieke Belasting

Sit Less and Move More at Work – Checklist

By completing this “Sit Less & Move More at Work – Checklist” , you’ll gain insight into your sitting and movement habits and receive advice on what you can do yourself while working to reduce and break up periods of sitting. If you’d like, scientific explanations are available.

This checklist is intended for people aged 18 and older with sedentary jobs. Do you work in an office, or do you spend a lot of time sitting while driving in or on a vehicle? If so, this checklist is right for you. The recommendations you 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.

What is sitting? Any activity that requires the same amount of energy as sitting quietly in a chair while you’re awake counts as sitting. Examples of sitting include working at your computer while seated or watching TV while lying on the couch. Sitting does not include riding a bike to work while seated or sleeping.

See your results below regarding your sitting and physical activity habits. On the advice page, you’ll find general tips and advice on how to sit less and move more—at work, at home, and during commute.

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How many hours do you sit in total on a workday?

How many hours do you spend sitting while working?

Indicate how much time you spend sitting on average, in hours per day
(enter .25 for a quarter of an hour and .5 for half an hour)

How many hours do you spend sitting during your commute?

Indicate how much time you spend sitting on average, in hours per day
(enter .25 for a quarter of an hour and .5 for half an hour)

How many hours do you spend sitting in your leisure time?

Indicate how much time you spend sitting on average, in hours per day
(enter .25 for a quarter of an hour and .5 for half an hour)

Do you regularly sit for more than 1 hour continuously?
I regularly sit for an hour or more continuously.
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Sufficient exercise

Do you get at least 150 minutes of moderate- to vigorous-intensity exercise every week?

By moderate to vigorous physical activity, we mean that you need to exert yourself. For example, walking briskly, climbing stairs, or using a lot of strength, such as lifting or pushing, spread out over several days a week.

I exercise for at least 150 minutes a week.
Do you engage in muscle- and bone-strengthening activities at least twice a week?

For example, push-ups, climbing stairs, and lifting heavy grocery bags.

I engage in these activities at least twice a week