Your Daily Habits

Includes desk work, commuting, TV, and other seated time

Any 20+ min session of moderate activity counts

Brief stand-ups, stretches, short walks, or toilet trips

Your Risk Score
-
Sedentary Risk Score (out of 8)
-
Sitting time
+0
Exercise frequency
+0
Movement breaks
+0
Work type
+0
Active Score 0-2 - Minimal sedentary risk
Moderately Sedentary Score 3-5 - Elevated risk
Highly Sedentary Score 6-8 - Significant risk
Quick Wins to Reduce Your Score
    How This Works

    This tool calculates a composite sedentary risk score (0-8) based on four factors, each contributing points:

    Sitting (>8h:+3, 6-8h:+2, 4-6h:+1) + Exercise (<2/wk:+3, 2-3:+1, 4+:0) + Breaks (<1/hr:+2, 1-2:+1, 3+:0) + Work (desk:+1, mixed:0, active:-1 capped at 0)

    Sitting time is an independent risk factor for type 2 diabetes and poor glycaemic control - separate from exercise. Research shows that people who sit for 8+ hours daily face significantly higher metabolic risk even if they exercise regularly. This is sometimes called the "active couch potato" paradox.

    Exercise snacking - brief bouts of movement every 30-60 minutes - has been shown to blunt post-meal glucose spikes and improve insulin sensitivity throughout the day, independent of dedicated workout sessions.

    Even 2-minute walks every hour can reduce fasting glucose levels by measurable amounts. The goal is to interrupt prolonged sitting, not just add exercise.

    ! Medical Disclaimer
    This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Risk scores are population-based estimates and do not predict individual outcomes. Always consult your healthcare provider before making significant changes to your activity or lifestyle. Individual circumstances vary considerably.