Record levels of sedentary time in Germany

Desks, cars, couches: many Germans spend most of their daily lives sitting down. And that can make you ill in the long run. On average, Germans spend over ten hours a day sitting down on a working day. Around 80 minutes of this is spent travelling, whether by car, bus or train. People spend an average of almost 3.5 hours sitting at work and 2.5 hours a day sitting in front of the television at home. Leisure use of computers, tablets, etc. accounts for another 1.5 hours. Prof. Ingo Froböse from the German Sport University Cologne knows what strategies can help to avoid long periods of sitting.

Long sedentary periods: a silent danger with far-reaching consequences

‘The trend towards long sedentary periods in Germany shows no signs of reversing. On the contrary, the amount of time spent sitting each day has actually increased steadily in recent years,’ explains Prof. Ingo Froböse, German Sport University Cologne. There are both gender-specific and age-related differences. ‘Men sit longer overall, especially at work. Women, on the other hand, spend more of their sitting time in their leisure time,‘ says Froböse. A clear difference is also apparent when looking at age groups. ‘With over eleven hours per day, 18- to 29-year-olds top the ranking: work alone accounts for around 289 minutes of this time.’

The amount of time spent sitting is also surprisingly high among people over the age of 66: they spend an average of 204 minutes a day in front of the television, an additional 112 minutes using computers or tablets, and another 102 minutes sitting during their free time. ‘In these areas, they even surpass younger people, which may be an indication of changing leisure habits in older age,’ explains Froböse.

Overall, the amount of time spent sitting is alarming. This is because sitting for too long not only increases the risk of cardiovascular disease, diabetes and other chronic illnesses, but can also significantly impair mental health and quality of life.

Tips for avoiding sitting traps

Regular exercise is essential for a healthy life. ‘This makes it all the more important to integrate exercise breaks into your daily routine,’ emphasises Froböse. Especially in everyday working life, sitting times can be noticeably reduced with simple measures. If you have a height-adjustable desk, you should regularly switch between sitting and standing. But even without special office equipment, there are practical alternatives.

‘Even short walks around the office or a stroll during your lunch break can make a noticeable difference,’ Froböse continues. The workplace can also be made more movement-friendly with simple measures. Even placing the printer or waste paper basket out of reach encourages more movement and interrupts long periods of sitting,’ says Froböse.

During meetings or phone calls, it is advisable to stand up or walk around the room instead of remaining seated. It is also good for the body to get up for three to five minutes at least every hour to stretch or take a few steps. Switching from the lift to the stairs is another simple way to incorporate more movement into your daily routine.

Always remember the 45-10-5 principle

The 45-10-5 principle is helpful here: for every hour of work, you should spend a maximum of 45 minutes sitting, 10 minutes standing and 5 minutes moving around. Exercise can also be effectively integrated into your daily routine before and after work. Even your commute offers potential.

‘If you walk or cycle to work, or get off one stop earlier, you automatically get more exercise in your daily routine,’ says the expert.

Small everyday tricks can also ensure more exercise:

• Instead of placing a full water bottle at your desk, it is better to fetch smaller amounts more frequently. This creates additional trips.
• Waiting times, for example when cooking, can also be used for exercise, such as shoulder circles, stretching or light leg bobbing.
• The evening should not be spent sitting around either. Doing a little exercise after a long day at work, whether it's a walk, a leisurely bike ride or some light stretching, is good for the body and mind.
• Regular exercise such as swimming, jogging or targeted back and abdominal training or muscle training is also particularly helpful.

This year’s DKV-Report (German version) and further materials are available for download on the following page: