Sitting Time Calculator
Discover the shocking health impact of your desk job and get motivated to move more
Your Sitting Habits
How much do you sit at work?
Stand Up Reminder
Get reminded to stand and stretch
Timer paused
Total time spent sitting
10,400h
433
Days
1.2
Years
Round trips to the Moon if you walked instead
Health Impact Scores
960
Daily
249,600
Yearly
1,248,000
Total
Affected Body Areas
What If You Walked 10 min/hour?
80
Minutes/day
347
Hours/year
62,400
Calories/year
17.8
Lbs lost/year
1,040 miles
Walked per year
Recommendations
Standing Desk
Alternate between sitting and standing throughout the day
Walking Breaks
Take a 5-10 minute walk every hour
Desk Exercises
Simple stretches and movements at your desk
Walking Meetings
Take phone calls while walking
Desk Stretches & Exercises
Click any exercise for details
Quick Health Tips
- Set a timer to stand every 30 minutes
- Take walking meetings when possible
- Use a standing desk for part of the day
- Do calf raises while on phone calls
- Park farther away from building entrances
Research Shows
Prolonged sitting is linked to increased risk of heart disease, diabetes, obesity, and certain cancers. Studies suggest that sitting for more than 8 hours a day with no physical activity has a similar mortality risk to smoking.The good news? Even small changes can make a big difference!
About This Tool
Enter how many hours you sit each day and this tool shows you the health impact in plain terms. I read that sitting is "the new smoking" and wanted to know if that was hype or real. Turns out it's mostly real.
How to Use
- 1Enter your daily sitting hours for work, commute, and leisure
- 2Add any exercise or movement breaks you currently take
- 3Review the health impact summary and risk indicators
- 4Get personalized suggestions for reducing your sitting time
Why Use This?
Desk workers sit 10+ hours a day without thinking about it. The health effects are well-documented — increased risk of heart disease, back problems, and worse. Seeing your personal number in context is the first step to changing it.