New Balance Foundation Obesity Prevention Center | Limit sitting-around time

Sitting-stopper strategies for kids: How to cut your sedentary time

We’ve advised you that getting an hour a day of moderate- to vigorous-intensity exercise will do your body lots of good. Think about how you are spending the rest of your time. If all you’re doing is eating, relaxing on the couch, lying on your bed, and sitting at your desk — also known as “sedentary time” — that’s not good for your health.

Stand and move around more often, even when you’re not working up a sweat. A good rule to keep in mind is to move around at least every hour or so. Below, you’ll find several ways to spend less time sitting when you’re not in school or sleeping. We call these “sitting-stopper strategies.”

There are four categories of sitting-stopper strategies. Notice the words “active” and “activity” are used a lot.

1. Active recreation: Fun physical activity during free time. You may be less likely to sit around if you get out of your house or apartment to move. Example: Walk around the mall with friends rather than sitting at the food court.
2. Lifestyle activity: Physical activity you do as part of daily living. You’ll get your body moving — and the adults will thank you for being so responsible. Example: Grocery shop with a parent on Saturday morning rather than watching videos.
3. Active transportation: Using your own body — human power — to get from one place to another. Example: Walk to school, if safe, rather than sitting in a car or bus.
4. Active breaks: Getting up and moving every so often during long periods of sitting. Example: Pause halfway on family movie night to do a few exercises — stand up, stretch, and march in place.

Let’s explore more sitting-stopper strategies:

What sitting-stopper strategies in these lists could you do this week? What are some other things you could do?