How often should you stand up at work?

Short answer: aim to break up sitting at least once an hour, and every 30 minutes if you feel stiff. A break does not have to be long: one to two minutes on your feet is enough to count.

This is general wellness information, not medical advice. If you have pain or a condition, ask a health professional what is right for you.

Why the interval matters more than the workout

An evening workout does not undo eight hours in the same chair. What helps desk workers most is interrupting long, unbroken stretches of sitting during the day. Frequent short breaks are also far easier to keep than a big routine.

Pick an interval you will actually keep

• 60 minutes: a good starting point for most people.
• 45 minutes: if your neck or lower back gets stiff by the afternoon.
• 30 minutes: for long focus days, or if you are recovering from a sore back (with your doctor's OK).

What to do in a 1 to 2 minute break

• Stand up and reach your palms toward the ceiling.
• Roll your shoulders back and down, then tuck your chin gently.
• Walk to refill your water or take the stairs.
• Look at something far away for 20 seconds to rest your eyes.

Make it stick on busy days

Tie the break to your work hours only, so evenings stay quiet. Allow yourself to snooze for 15 minutes during a meeting instead of skipping. And count every stand-up, even small ones: seeing "5 of 7 today" is a stronger nudge than a vague intention.

Doing this with Standly

Standly nudges you at 30, 45, 60 or 90 minutes during the work days and hours you set, skips lunch if you like, and lets you log each stand-up with one tap from the notification or widget. When you have a minute, nine 1 to 3 minute desk routines guide you through stretches you can do in office clothes.

Is standing all day better than sitting?

Not necessarily. Standing still for hours has its own downsides. The goal is changing position often, not replacing one fixed posture with another.

Does a 1-minute break really help?

Short, frequent breaks are easier to keep than one long workout and interrupt long stretches of sitting. Getting up, walking to refill water or doing a quick stretch all count.

What if I forget or I am in meetings all day?

Use a reminder that only runs during your work hours and can be snoozed for 15 minutes. Standing up during a video call or walking to the next meeting also counts.