Sitting at Your Desk All Day: Stand Up Every 30 to 60 Minutes

Sitting all day at a desk is normal for many office workers. Office workers sit around seven or eight hours a day, before counting the evening phone scroll. A stiff neck, tight shoulders and a sore back by late afternoon are normal complaints. Nobody is asking you to give up your chair. The problem is sitting too long in one stretch.

How often to get up

There is no exact number that fits everyone. Many occupational health guidelines land somewhere around standing up every 30 to 60 minutes, for a few minutes each time. Getting water, going to the bathroom and taking a call standing all count.

The hard part is remembering. Once you are focused, two hours go by without noticing. Some easy reminders:

• Set a timer on your phone or computer to go off every 45 minutes.
• Use a small glass. When it is empty, you have to get up to refill it.
• Stand when you take phone calls. Stand in online meetings where your camera is off.

Fix how you sit

Getting up often is only half of it. The other half is posture while seated. The top of the screen should be at or slightly below eye level. On a laptop, raise it and plug in a separate keyboard, or your neck stays bent all day.

Feet flat on the floor, thighs roughly parallel to the ground. If the chair is too high, put a small footrest under your feet. Sit back against the chair instead of on the edge.

A few moves at your desk

• Roll your shoulders backward 10 times.
• Tilt your head to the left, hold 15 seconds, then to the right.
• Stand up and sit down 10 times.
• Clasp your hands and stretch them straight above your head for a few seconds.

You do not need all of them. Pick two and do them each time you get up. If you are sitting all day, these short breaks matter even more. People sitting all day should set a timer so they do not forget. Sitting all day is easier on your body when you add these breaks.

When to see a doctor

Feeling stiff after a workday and better after rest is normal. If pain lasts for weeks, spreads into your arms or legs, or comes with numbness or weakness, get it checked instead of putting up with it. This post covers daily habits. It does not replace advice from a doctor.

Starting today, if you are sitting all day, set a reminder to stand up. Learn more about the sedentary lifestyle, or read about the 20-20-20 rule for your eyes.