We all know how important it is to be active — we read about it in the press almost every day. Current research indicates that we need to spend less time actually sitting down. Evidence shows us that if you sit for too long then it is not good for your health regardless of how much exercise you take.

Studies have even linked excessive sitting with being overweight and obese; type 2 diabetes; some types of cancer and even premature death.

Prolonged sitting is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat. This can cause weaker bones and muscles.

Many adults spend more than seven hours a day sitting, or lying, and that can increase up to ten hours a day as we get older. So while you are younger, it is really important to make sure you spend more time standing rather than sitting and that includes computer work/play and watching TV.

For myself, the only good thing about travelling on the London Underground (Metro) during the rush hour is that I rarely get a seat. So apart from being frustrated at standing and holding onto the rail above my head [which is quite hard when you are only reasonably short!], the good news is that it is actually healthier for me.

Even if you go to the gym you may not necessarily be excluded from this group of ‘sedentary people’.

So where are you on the sitting scale? Do you:

• Spend more than six hours sitting every day at your computer?

• Watch TV every evening?

• Usually spend hours sitting in a daily traffic jam??

• Work in a sedentary job?

There is no specific advice as to exactly what the time limit is for sitting, although it might vary according to your weight. In this digital age, it is important that excessive sitting does not become the norm for children and young adults.

Children can reduce their sitting time when at school by activities that will move them around the classroom and keep them active in the playground. Parents can think of ways to limit computer use and even have a ‘non-screen’ time to encourage physical activity. Children can also be encouraged to clean their own rooms, vacuum the floor, wash the car, clean the path and other physical activity.

There may be complaints, but just remember that keeping children active is really important and one day they might even thank you and pass on your healthy pattern of behaviour to their children. When it comes to birthdays, choose gifts that will keep them active such as a skateboard, kite, scooter, football or tennis gear.

If you are an adult, then:

• Choose to stand on the bus or train.

• Take the stairs instead of the lift.

• Walk up escalators.

• Walk around when you take a phone call.

• Set a reminder to stand up every 30 minutes (there may already be an app for this ...).

• Walk over to a colleague instead of instead of sending an email.

• Have ‘walk & talk’ meetings with your colleagues instead of being huddled around a table (this is also great for creative thinking too),

• Have your computer on a stand where you have to stand up to use it as an alternative to your desktop

As for older people who spend even longer sitting down because they complain of tiredness, they could:

• Avoid or reduce daytime television.

• Use the stairs.

• Do some light housework/cleaning.

• Play with the grandchildren.

• Join a walking group.

• Take up a hobby like gardening.

I appreciate that health problems maybe an issue for the older group but introducing regular movement breaks can really extend life expectancy.

So, stand up now and learn from this ongoing research into sedentary behaviour. You don’t have to run a marathon every day — in fact you don’t have to run one at all. However, as we now know that introducing movement into our daily activity is good for everyone, why not make a concerted effort to do so, now?

Anyway, writing this piece has used up my allocated sitting time for today. I’m now off for a 30-minute walk ...

The writer is CEO of an international stress management consultancy and the author of ‘Show Stress Who’s Boss!’.

Fact box: Key Points

* Sitting for hours is not healthy

* Incorporate standing into your work routine

* Your legs need to get out more