Sitting Time Risk Calculator
Estimate how much of your waking day is spent sitting and see where it falls on prolonged-sitting risk bands.
How it works
total sitting = work + commute + leisure sitting · breaks ≈ sitting minutes ÷ 30
Observational studies associate very long daily sitting — roughly 8+ and especially 11+ hours — with higher risk of cardiovascular and metabolic problems, partly independent of formal exercise. The good news is that regularly interrupting sitting with short bouts of standing or walking, about every 30 minutes, blunts much of the effect. This tool sums your sitting across the day, shows it as a share of waking hours, and suggests a break cadence.
Worked example
6 hours at a desk + 1 hour driving + 3 hours of evening screens = 10 sitting hours, about 63% of a 16-hour waking day — in the "high" band, suggesting roughly 20 movement breaks.
Frequently asked questions
Does exercising cancel out heavy sitting?
A workout helps but does not fully erase the effect of very long uninterrupted sitting. Both meeting activity guidelines and breaking up sitting matter — they are separate levers.
How often should I stand up?
Common guidance is to move for a minute or two at least every 30 minutes of sitting. Even light activity such as walking to refill water counts.
Are these risk bands a diagnosis?
No. They are simplified from population studies to give a rough sense of scale, not an individual medical assessment.
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This is a general educational estimate, not medical advice. Individual responses vary — for decisions about exercise, sun exposure, heat, cold or health conditions, talk to a qualified professional.