Sit less: what the World Health Organization says

The short version

The WHO recommends that older adults limit the time they spend sitting or lying down while awake.
Replacing sitting with activity of any intensity, including light activity, provides health benefits.
Doing some activity is better than doing none. Start small and build up.

What the guideline says

The World Health Organization published guidelines on physical activity and sedentary behaviour in 2020. For older adults they say to limit sedentary time and replace it with physical activity of any intensity.

The WHO links higher amounts of sitting with poorer health, including more heart disease, cancer and type 2 diabetes.

Ideas for swapping sitting for movement

These are everyday examples, not part of the WHO text:

Stand up and walk around during phone calls.
Get up during every TV advertisement break.
Take the stairs for one floor when you can.
Water the plants, sweep, or tidy one room after each meal.
Walk to the end of the street and back before you sit down in the evening.

Build up slowly

The WHO says older adults should start with small amounts of activity and slowly increase how often, how hard and how long. Be as active as your ability allows. For weekly amounts, see what 150 minutes a week looks like.

Questions

Does light activity count?

Yes. The WHO says replacing sedentary time with physical activity of any intensity, including light intensity, provides health benefits.

Is there a limit on hours of sitting?

The WHO guideline does not give a number of hours. It says to limit sedentary time and move more.

Please note: this page is general information, not medical advice. Ask your doctor what is right for you, especially if you have a health condition or take medicine.

Sources

Checked November 14, 2026.