Table 3 Examples of the participants’ goals and subsequent SMS-reminders according to the four key messages

Reduction of daily TV-viewing

• Hi X. If commercials are on why not go and get a refreshing glass of water?

• Hi X. Start your laundry before you sit down to watch TV and give it a check next time there are commercials. Maybe it needs drying or folding.

• Hi X. Give your body a good stretch and why not do the dishes while you wait for the commercials to finish?

• Hi X. Have you been sitting for long in front of the TV today? If you take your old newspapers down to the container, then you recycle and get a mouthful of fresh air at the same time.

• Hi X. If you sit down in front of the TV today, then put the remote away. Your body will be pleased for the stretch every time you switch channels.

Substitution of sitting with standing when possible – at work, at home or during transportation

• Hi X. Next time the phone rings, why not hold the conversation standing up?

• Hi X. Let gravity assist in digesting your lunch; raise your table and work standing up the next hour. You might even inspire your colleagues.

• Hi X. This morning, on your way to work, why not stand up in the aisle for the last two stops before you get off the train?

• Hi X. Are you on your way home from work? If the sun is shining, why not get off the bus a stop earlier than usual? Remember to enjoy the weather while you walk.

Break up prolonged sitting – by standing up frequently

• Hi X. Are you doing your crosswords? For every sixth word you do, get up and get yourself a glass of water or a piece of fruit. Maybe an orange, your favourite fruit.

• Hi X. Anything interesting in the newspaper today? When you finish the next article, get up and stretch your legs and maybe put another log on the fire.

Maximum 30 min of sitting per episode

• Hi X. Before you sit down at your computer this afternoon start a project that needs your attention once in a while. Maybe your laundry if you have booked the machines.

• Hi X. If the weather allows it, put your sewing away and take a swing down by the lake. There might be some hungry ducks if you bring some bread.

• Hi X. At tonight’s poker game you can be the one getting drinks for the others, e.g. every time cards are dealt. It would surely be appreciated.

• It is difficult to really appreciate the spring in the garden from a fourth floor apartment. An activity for the coffee club today could be to go down and see the blooming plants and trees.