Trailer for The Weight of the Nation

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Move more, sit less

Take This Action Commit to this action for yourself to help overcome the obesity epidemic.

To lose weight, you need to burn more calories than you take in. Unfortunately, most Americans spend too much time sitting and not enough time moving. Turning sedentary time into active time can have a big impact. For example, a 185-pound person burns only about 66 calories an hour watching TV, but six times that amount walking briskly!15

How to Replace Sitting Time with Active Time

  • While you're watching TV, march in place or do other activities that make your heart beat faster.
  • Instead of relaxing by watching TV, take a walk!
  • Dance to your favorite songs.
  • Take the stairs instead of the escalator or elevator.
  • After a meal, take a walk instead of watching TV.
  • At work, take a break by walking around your building. Two times around would be even better.
  • Stand or walk while talking on the phone or reading emails.
Read the Disclaimer

The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.


On average, U.S. adults spend nearly 20 hours a week watching TV. Fewer than half of them get the recommended 2.5 hours of weekly moderate-intensity activity.