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Lark Action Plan to Break Up Sedentary Time Worksheet

Natalie
Stein
November 19, 2025

Natalie Stein

CDC Lifestyle Coach, Certified Diabetes Care and Education Specialist, and expert in nutrition, public health, and healthy lifestyle choices

Healthy Lifestyle
Prediabetes
Diabetes
Weight Loss
Diet & Exercise
Use this plan to reduce sedentary time for better health and weight loss
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Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
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What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.
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Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
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*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
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Sedentary Time Action Plan Worksheet

Breaking Up Sedentary Time Worksheet

Fill this in to help break up sitting time and improve health!

I tend to sit or be sedentary...

Identify the specific times and places (Hotspots) where you sit the longest:

Example: On weekdays at work (9:00 AM - 12:00 PM) Example: During evenings at home (7:00 PM - 9:00 PM)

These are my movement cues.

What will trigger you to get up and move during those Hotspots?

Example: I can set alarms on my phone for every hour on weekdays. Example: I'll move for an extra minute when I go to the bathroom or get a drink of water.

I can add light activity in these ways.

What specific movements (Movement Snacks) will you do when your cue goes off?

Example: I can do squats, lunges, and calf raises in my office. Example: I can walk around the parking lot after I park the car.
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Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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