How Often Should You Get Up From Your Desk and Move?

Sitting for long periods of time can also reduce blood flow, especially to your legs. This can lead to swelling in some cases. Moving regularly throughout the day helps to promote better circulation and prevent these issues from developing.

It’s not just your body that suffers when you sit too long — your mind does as well.

Prolonged sitting can lead to mental fatigue, decreased focus, and reduced productivity. Regular breaks to move and stretch can help refresh your mind, giving you the clarity you need to focus more on your tasks.

Now that you know why sitting for long periods is harmful, let’s discuss how often you should get up and move.

Experts generally agree that movement should be included in your day on a regular basis, but how frequently?

A commonly recommended guideline is to get up and move every 30 minutes. This means standing up, walking around, or doing light stretches for at least one to two minutes before returning to your desk. The idea is to break up long periods of sitting with short bursts of activity that keep your body engaged and your blood flowing.

The American Heart Association suggests that sitting for more than 30 minutes at a time can begin to negatively impact your health. By getting up every 30 minutes, you help reduce the risks associated with sedentary behavior, such as metabolic issues and poor circulation.

One effective strategy for balancing work and movement is the Pomodoro Technique. This method involves working in 25-minute intervals, followed by a five-minute break to stand, stretch, or move around. After completing four work intervals (or “pomodoros”), you take a longer break of 15-30 minutes.

The Pomodoro Technique helps maintain focus and productivity and also encourages regular movement. By incorporating short breaks every 25 minutes, you can reduce the risks of prolonged sitting while also improving your efficiency and mental clarity.

Another helpful approach to desk breaks is the 20-8-2 rule, which involves sitting for 20 minutes, standing for eight minutes, and then moving for two minutes. This strategy encourages more frequent standing and light movement, helping to prevent both physical and mental fatigue.

For example, after sitting for 20 minutes, you might stand at your desk while completing another task for eight minutes. Then, you could take a quick two-minute walk around your workspace or stretch your legs before returning to your desk. This simple routine keeps your body active without requiring significant interruptions to your workflow.

Now that you know how often to get up from your desk, let’s look at some of the key benefits of incorporating regular movement into your workday.

When you stand, walk, or stretch, you promote better blood flow throughout your body. This improved circulation can help reduce swelling in your legs and feet. Even a short walk around your office or home can make a big difference in keeping your blood flowing.

Regular movement helps boost your energy levels by improving blood flow and oxygen delivery to your brain. When you sit for long periods, it’s common to feel sluggish or fatigued, but by standing and moving regularly, you can maintain higher levels of energy and focus throughout the day.

Whenever possible, opt for walking meetings instead of sitting in a conference room. Walking while talking helps break up your day, encourages movement, and can even stimulate more creative thinking. Whether it’s a one-on-one meeting or a phone call, walking meetings are a great way to get moving while staying productive.