Internationally recognised researcher Professor David Dunstan has uncovered some compelling reasons why we should all get out of our seats more in 2026.
As head of the Baker Institute’s Physical Activity laboratory, Professor Dunstan and his team are investigating the optimal balance of movement, sitting, and sleep needed for good health.
Soon they’ll share the results of their flagship study ‘OPTIMISE Your Health’, which began in 2019. This world-first research followed more than 140 office workers living with type 2 diabetes to understand how reducing sitting time and increasing daily movement can improve blood glucose control over 12 months. “These findings will provide new insights into how small changes at work can make a big difference to long-term health,” David says. “We have previously shown that even small shifts from sitting to light movement throughout the day can significantly benefit people with type 2 diabetes, reinforcing the importance of practical, everyday strategies for better health outcomes.”
Throughout 2026, the team will continue to explore innovative ways to harness digital technology to deliver tailored, interactive programs that support people to live healthier lives. This personalised approach aims to boost participation in physical activity and healthy eating, and help more people achieve lasting improvements in their health and wellbeing.
As we think about ways to get moving, David reminds us good health is not only about the body. “By shifting our mindset and viewing movement as an opportunity, rather than an inconvenience, we create more chances for positive health outcomes in daily life,” he says.
Your ‘Just Right’ day: The Goldilocks Formula for Better Heart Health
Between work, family routines, friends and screen time, the best intentions can quickly seem out of reach. It’s no surprise so many Australians feel guilty for not getting it “right” when it comes to their health.
A study led by Christian Brakenridge at Swinburne University (a Baker Heart and Diabetes PhD graduate) and Professor David Dunstan (pictured) at the Baker Institute brings together evidence to help map out the ideal balance across a full day.
It’s called the Goldilocks approach. Not too much, not too little, but a blend of behaviours that supports healthier hearts and better metabolic function.
By analysing the daily routines of more than 2000 adults, the team identified a pattern associated with improved blood pressure, glucose control and overall cardiometabolic health.
The ideal balance is:
- eight hours and thirty minutes of sleep
- six hours of sitting
- five hours and ten minutes of standing
- two hours and ten minutes of light activity
- two hours and ten minutes of moderate to vigorous activity.
Of course, the average Australian sits closer to nine or ten hours a day, sleeps just over seven hours and fits in far less movement than recommended. But there’s no need to despair, one of the most encouraging findings in the research is that perfection is not required.
Replacing even small amounts of sitting with light activity was linked to healthier blood sugar levels, particularly for people living with type 2 diabetes. Short bursts of movement, such as climbing stairs or a quick five-minute walk, were associated with improvements in stress hormones, mood and cognitive performance. These benefits appeared long before participants reached the ideal Goldilocks balance.
The growing body of research is clear. Movement does not need to be long, structured or formal exercise to make a difference.
Small incidental moments throughout the day matter. Tidying the house, gardening for a few minutes, choosing a slightly longer walking route, stretching after waking up or taking a brief standing break all contribute to better health. Every bit counts and the effects accumulate.
This is why the Goldilocks approach makes sense. It takes away the pressure to be perfect and replaces it with a more achievable way forward. Even if most days are far from perfect, each small choice still moves the body in the right direction and that’s all it takes to make a day just right.
