Sedentary behaviour

Sedentary behaviours involve very little movement while awake. This includes time spent sitting or lying down, such as while watching television, using phones or tablets, using a computer, traveling, or operating equipment.

Spending long periods of time sedentary can increase your risk for chronic diseases and mortality, even if you are physically active.

For information on sedentary behaviour guidelines for your age group, visit the Canadian 24-Hour Movement Guidelines.

Sedentary behaviour for school aged children

Being less sedentary can help children

do better in school
improve self-confidence
have fun with friends
improve fitness
have more time to be active and learn new skills
maintain a healthy body weight

Tips for reducing screen time for children

Be mindful of screen time and develop a family plan for screen use.
Support alternatives to screen use such as outdoor active play.
Keep bedrooms screen free.
Role model healthy and positive use of the internet and screens.
Keep meal and snack times screen free.

Tips for children to sit less

Try walking or wheeling (cycling, scooter, skateboard) to school. Start or join a walking school bus in your area.
Plan for after school activities such as outdoor play. Don't let screen use become the go-to activity.
Plan for stops on long car trips for a stretch or playtime.

The Canadian Paediatric Society provides tips and strategies to make changes to your family’s screen time habits and to make activity a priority for your family.

Sedentary behaviour for adults

Being less sedentary can help adults

lower cholesterol
lower blood pressure
lower risk of developing chronic diseases
lower risk of developing certain types of cancer

Tips to help you reduce your screen time

Avoid uninterrupted “binge” style screen viewing.
Be mindful about your use of screen time and develop a family plan for screen use.
Keep bedrooms screen free.
Keep meal and snack times screen free.

Tips to help you sit less

Set timers or use an app to remind you to stand or move.
Take frequent breaks to stand or move.
Plan breaks for longer car trips to get out of the car, stand, stretch, and move.
Walk, bike, or take public transit. If you already take public transit, try getting off a stop or two early to extend your walk.
Take the stairs or ramp instead of the elevator or escalator.
Reorganize your workspace to allow work from a standing position.
Next time you have a meeting, propose a standing or walking meeting.
Be active as a family (e.g., cook together, go for a walk, or play at a local park).