How to Get Up Frequently Throughout the Workday

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In today’s fast-paced work environment, many of us find ourselves sitting at our desks for long periods, often without realizing the toll it takes on our bodies. Prolonged sitting can lead to various health issues, including back pain, and decreased productivity. However, there are simple and effective ways to combat these issues and maintain a healthier, more dynamic work routine. In this blog, we’ll explore the importance of breaking up sitting throughout the workday and provide some practical tips to help you achieve a more balanced and comfortable office life.

The Problem with Prolonged Sitting

Before diving into solutions, it’s essential to understand why sitting for extended periods is not ideal for our health. Studies have shown that prolonged sitting is associated with an increased risk of heart disease, obesity, and musculoskeletal problems. The more hours you spend sitting, the greater the negative impact on your health.

Additionally, prolonged sitting can lead to reduced productivity and concentration. After a while, you might find it challenging to stay focused on tasks, leading to decreased work quality and efficiency.

The key to a healthier office life lies in finding ways to break up sitting regularly and introducing more movement into your daily routine.

Set Timers for Mini Breaks

One effective strategy to combat prolonged sitting is to set timers for mini breaks. Every 30 to 60 minutes, take a quick five-minute break to stand up, stretch, and move around. Use this time to do a lap around the office, perform a few gentle exercises, or simply shake out the tension from your muscles. These mini breaks can help improve circulation, reduce stiffness, and re-energize you for the next work block. Action step: This is your sign to pause reading and set those reminders to get up, or set a timer.

Incorporate Standing Desks

Standing desks have gained popularity for a good reason. They allow you to switch between sitting and standing, providing a welcome change in posture. If your office supports it, consider investing in a standing desk. Start by standing for short periods and gradually increase the duration as your body adjusts. You do not have to stand for an hour to have it be beneficial, try 10 minutes to start.

Practice Desk Exercises

There are several desk exercises you can do to keep your body active throughout the day. These exercises are discreet and can be done right at your desk. Some examples include seated leg raises, desk push-ups, and seated twists. Incorporating these exercises into your routine can help break up the monotony of sitting and improve muscle engagement.

Take Active Lunch Breaks

Instead of spending your entire lunch break sitting at your desk, make it a point to take an active lunch break. Go for a walk, walk the stairs in your building, or engage in a quick workout. These breaks not only reduce the strain of sitting but also provide a mental refresh, leaving you more focused and productive in the afternoon.

Hydrate Regularly

Drinking enough water throughout the day has numerous benefits, one of which is promoting frequent movement. When you hydrate regularly, you’ll naturally need to take more restroom breaks, which can be an excellent opportunity to stand up and move. Use this as a reminder to stretch and avoid sitting continuously.


Breaking up sitting throughout the workday is essential for maintaining a healthy and productive office life. By incorporating simple strategies like setting timers for mini breaks, using standing desks, practicing desk exercises, taking active lunch breaks, and staying hydrated, you can significantly reduce the strain associated with prolonged sitting. Remember, small changes in your routine can lead to significant improvements in your overall well-being and workplace productivity. So, take the first step today and make your office life healthier and more enjoyable. Your body will thank you for it!

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