Office workers spend 75% of waking hours sitting

Research from the British Heart Foundation shows Brits spend around 67 hours a week either seated or sedentary, making us inactive for up to three out of seven days. Excessive sitting, dubbed as 'the new smoking' is also directly like approximately 50,000 deaths a year.

Urging Brits to be more active, Forest Holidays has delved into why Brits have become idler over time, and why being active is becoming more important in modern society.

Recent reports suggest that a quarter of the world's adult population is 'not active enough to stay healthy', and despite not ranking at the top for the highest rate of inactivity, the UK still ranks quite highly with 40 per cent of women more inactive than men (32%).

There is a multitude of reasons why, as a nation, Brits sit for prolonged periods:

Working 9-5

The average employee spends on average 35 hours a week at work, sometimes putting in an additional eight hours of overtime monthly.


According to research by Instant Offices, the average commute for Brits has increased by 18 hours, compared to a decade ago. In London workers typically commute for approximately 92 minutes per day – 46 minutes each way.

Increase in screen time

Increased popularity in streaming services and social media are just two of the reasons that Brits rack up hours sitting. Most adults spend, on average, 12 hours a week watching Netflix, 12 hours on social media and 17 hours just looking at smartphones and tablets.


Research shows that many adults spend more than seven hours a day sitting or lying down, typically increasing with age to 10 hours or more.

According to the NHS, studies have linked excessive sitting with medical conditions such as obesity, some types of cancer and early death, while it is also thought that sitting for long periods can slow the metabolism, which affects the body's ability to regulate blood sugar and blood pressure.

According to physical activity guidelines, adults should ideally spend between 75 and 150 minutes a week being active (20 minutes a day), however, despite widespread and popular initiatives, such as fitness trackers, the World Health Organisation (WHO) says physical activity hasn't increased in nearly 20 years.

A few quick ways to incorporate exercise into your normal routine include:

  • Breaking up daily exercise into bite-sized chunks
  • Walk or cycle any journey under a mile
  • Spend as much time walking around in the summer months as possible
  • View exercise time as an investment in you
  • Join community walking clubs or weekly runs

Forest Holidays Ranger, Gerry O'Brien said, "for those that aren't very active, set yourself small targets and break up exercise routines into smaller, more manageable segments. You can easily fit in 3 x 10-minute walking routines in a day, which can be scheduled in around your work and family commitments. Being more active will automatically promote a feel-good factor, and over time, it will feel natural to boost your activity level."

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