As we spend more and more time sitting in front of our computers, it’s becoming increasingly important to get up and move around throughout the day. Sitting for extended periods of time can lead to a host of health problems, including weight gain, muscle stiffness, and poor circulation. In this blog post, we’ll discuss how often you should get up and move to reduce sedentary time at your computer.

What is sedentary time?

Sedentary time is the amount of time spent sitting or lying down, during waking hours, while expending very little energy. This includes time spent sitting at a desk, in front of a computer, watching TV, or driving a car. It’s important to reduce sedentary time as much as possible because research has shown that prolonged sitting is linked to an increased risk of chronic health conditions such as obesity, diabetes, and heart disease.

How often should you get up and move?

It’s recommended that you get up and move around for at least 5-10 minutes every hour. This means that if you’re working at your computer for 8 hours a day, you should aim to take a break and move around for at least 40-80 minutes throughout the day. These breaks can be as simple as standing up and stretching or taking a short walk around the office or outside.

In addition to taking breaks every hour, it’s also important to break up prolonged sitting by standing or walking as often as possible. For example, you can take phone calls standing up, use a standing desk or a tabletop standing desk converter, or take a short walk during your lunch break.

Tips for reducing sedentary time at your computer:

  1. Set a timer: Use a timer or an app to remind you to take breaks every hour. This will help you develop the habit of getting up and moving throughout the day.

  2. Use a standing desk: Consider using a standing desk or a tabletop standing desk converter. This will allow you to work while standing, which can help reduce sedentary time and improve circulation.

  3. Take the stairs: Instead of taking the elevator, take the stairs whenever possible. This is an easy way to incorporate physical activity into your daily routine.

  4. Stretch: Take a few minutes to stretch every hour. This will help reduce muscle stiffness and improve circulation.

  5. Walk during breaks: Instead of sitting during your lunch break, take a short walk outside. This will help you get some fresh air and exercise.


Reducing sedentary time at your computer is essential for maintaining good health. By getting up and moving around for at least 5-10 minutes every hour, you can improve circulation, reduce muscle stiffness, and lower the risk of chronic health conditions. So, set a timer, use a standing desk, take the stairs, stretch, and walk during your breaks to keep your body active and healthy.

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