Get up and move every 30 minutes
Break up long stretches of sitting with a few minutes of standing or walking.
- How often
- Daily
- Time
- 2–5 min every half hour
- Recommended for
- 22 factors
How to do it
- Set a timer or app reminder to go off every 30 minutes while you sit.
- When it goes off, stand up and walk for a few minutes, refill your water, or climb a flight of stairs.
- Stand or pace during phone calls and short meetings.
- If you cannot leave your desk, stand and do a few shoulder rolls, calf raises or a hip flexor stretch.
Why it helps
Long, unbroken sitting is linked to higher blood sugar and blood pressure and to back stiffness, even in people who exercise. In a small study, five minutes of light walking after every half hour of sitting lowered both blood sugar and blood pressure. Short, frequent breaks are easy to fit into a workday.
Be careful
If you have a health condition that limits walking, ask your doctor what kind of movement break suits you.
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