How often should I get up from my desk?

Roughly every thirty minutes. A short interruption to sitting appears to matter more than the total time spent standing.

Does exercising later make up for sitting all day?

Only partly. Evidence suggests prolonged uninterrupted sitting carries effects that are not fully offset by a workout at another time, which is why breaking it up matters.

How long should a movement break be?

A couple of minutes is enough. The purpose is interrupting the sitting rather than accumulating exercise.

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Walk Reminder

Stay Active

Regular walking breaks improve health and productivity

Walks Today

Minutes Interval

Ready to Start?

Get reminded every 60 minutes

Walking Benefits

• Reduces risk of chronic diseases
• Improves mood and energy levels
• Enhances creativity and focus
• Prevents prolonged sitting health risks

Set an interval and get prompted to stand and walk. The aim is breaking up long periods of sitting rather than accumulating exercise.

Prolonged uninterrupted sitting appears to carry health effects that are not fully offset by exercising at another time of day. Regular short interruptions, rather than one longer session, are what the evidence points toward.

How to use it

Choose how often you want prompting.
Stand and move when the reminder arrives.
A couple of minutes is enough; the point is the interruption.

Building movement into a desk day

Aim to break up sitting roughly every half hour. Frequency matters more than the length of each break.
Take calls standing or walking where the call does not need a screen.
Use stairs rather than lifts, which is among the easiest changes to sustain.
Walk during breaks rather than staying at your desk, which also helps attention when you return.
Set the reminder to a realistic interval. Prompts that feel intrusive get switched off within a day.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

How often should I get up from my desk?: Roughly every thirty minutes. A short interruption to sitting appears to matter more than the total time spent standing.
Does exercising later make up for sitting all day?: Only partly. Evidence suggests prolonged uninterrupted sitting carries effects that are not fully offset by a workout at another time, which is why breaking it up matters.
How long should a movement break be?: A couple of minutes is enough. The purpose is interrupting the sitting rather than accumulating exercise.