Sitting Well — Self-Check
Twelve quick questions to see how your daily sitting habits add up — and what to do about it.
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The assessment is free. Enter your email to start the 12 questions — and when you finish, we'll send you the complete Sitting Well Every Day guide with your score.
How long and how continuously you sit each day.
How your body is supported while you sit.
Day-to-day signals during the day.
How often you break up sitting, and your setup.
Your breakdown
Five changes that matter most
Break up long sitting
Stand, stretch, or walk for one to two minutes roughly every 45–60 minutes. Set a timer or use your phone's stand reminder. Frequency matters more than duration.
Support your back, don't brace it
Sit back so the chair supports your lower back, with feet flat and knees near hip height. A supported back lets you relax instead of holding yourself up all day.
Raise your screen to eye level
The top of your screen should sit near eye height so your neck stays neutral. A stack of books under a laptop is enough to start.
Move before you feel stiff
Don't wait for the mid-afternoon tightness to prompt a stretch. A short walk or a few gentle movements earlier in the day keeps the feeling from building up.
Make the good option the easy one
Habits stick when they take no willpower. Put your water bottle out of reach, keep walking shoes by the door, and let reminders do the remembering for you.
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This scorecard is for general information about everyday sitting habits. It is not medical advice, diagnosis, or treatment, and does not replace consultation with a qualified healthcare professional.