How to Break Up Long Periods of Sitting and Move Regularly

Spending long periods sitting down is common for people who work at a computer, study, or spend much of the day in front of screens. One straightforward habit can help break up this time: standing up regularly and moving your body for a few minutes. The World Health Organization advises limiting sedentary behaviour and replacing some of that time with physical activity, including light-intensity activity.

Why is it important to break up long periods of sitting?

Extended time spent seated is classed as sedentary behaviour. In its guidance for adults, the WHO recommends cutting down on this time and replacing it with physical activity at any intensity, as even gentle movement may offer benefits.

This does not mean every break needs to become a workout. Standing up from your chair, walking to another room, getting a drink of water, or doing a few gentle movements can all break up uninterrupted sitting. The aim is to build more movement into the day.

How long should you stay moving?

There is no single required duration that suits everyone. The WHO has previously suggested that short breaks of 3 to 5 minutes can be used to interrupt long spells of sitting, while current Australian guidelines advise breaking up sedentary periods as often as possible.

For people who work at a computer, a practical approach is to set reminders to stand, walk briefly, or do light movements at regular intervals. What matters is avoiding remaining in the same position for several hours without a break.

Which movements can be included in a sitting break?

These breaks do not require equipment or special clothing. Simple options include:

• Stand up and walk: walk around your home or workplace for a few minutes.
• Stretch gently: move your arms, legs and back without straining.
• Get some water: use the need to stay hydrated as a reason to leave your chair.
• Stand during phone calls: where the task allows it.
• Change positions: alternate between sitting and standing for certain tasks.

Keep the intensity comfortable. If any movement causes pain, dizziness, or significant discomfort, it is best to stop and seek appropriate advice.

How can you make the habit part of your routine?

An easy method is to link a break to activities that already happen during the day. Finishing a task, sending a message, or taking part in a meeting, for instance, can be a suitable cue to stand up and walk for a short while.

You can also use alarms or reminders on your computer and mobile phone. The aim is not to replace regular physical activity: for adults, the WHO recommends 150 to 300 minutes of moderate aerobic activity each week, or an equivalent amount, as well as muscle-strengthening activities.

Therefore, for anyone who needs to sit for long periods, standing up and moving regularly is a small but useful habit for reducing sedentary time and making movement a more regular part of everyday life.