Get off Your Backside and Move!

Tip of the Day – Monday 18th June

Recent research based on data collected from more than 220,000 Australians over the age of 45 suggests that your risk of dying from all causes increases the more time you spend sitting each day (1). Fair enough, you might think, but I go to the gym/run/swim/play tennis/(insert your fitness activity here), so this won’t apply to me. Well, it does.

The research found that sitting time was positively correlated with risk for all cause mortality, irrespective of physical activity level. Furthermore, those sitting more than 11 hours a day had a 40% increased risk of dying in the next three years compared to those sitting less than four hours a day.

The implication for public health is pretty obvious, and if you drive to the office, sit at your computer all day, work through lunch, drive home again then collapse exhausted into the sofa with a glass of wine and a takeaway, you may want to rethink your routine.

If you can walk or cycle to work, do so. Get up from your desk from time to time and walk around. Go out for a walk at lunch time, or do some simple exercises such as squats or jumping jacks. It really doesn’t matter what you do – just move! Your life may depend on it.


1. van der Ploeg, H. P., Chey, T., Korda, R. J., Banks, E., & Bauman, A. (2012). Sitting time and all-cause mortality risk in 222 497 Australian adults. Arch Intern Med, 172(6), 494-500.

About Paul Chamberlain

Paul Chamberlain MSc is a performance nutritionist based in Hertfordshire supporting athletes in a variety of sports and offering weight loss and general nutrition coaching to anyone looking to improve their health and well-being. Paul has lectured extensively on nutrition and is former Technical Director at Solgar Vitamin & Herb, where he gained extensive knowledge of the supplement market. Paul uses a functional approach to promote improved performance and long-term health.