How to use this stand-up timer
- Press Start reminders. Supabreak counts down 45 minutes, or the interval you choose.
- Allow notifications when asked, so the reminder reaches you while you work in other tabs or apps.
- When the reminder comes, get up and move for a couple of minutes: walk around, stretch or refill your water.
- Press I stood up when you are back. It counts the stand-up and starts a fresh countdown. Press it whenever you get up on your own, too, so the next reminder doesn't come too soon.
- Leave the tab open. Set your active hours so Supabreak stays quiet outside your working day.
Why break up long periods of sitting?
Desk work makes it easy to sit for hours without noticing: one task leads to the next, and the only walk is to the kettle. Health guidelines in the UK and from the World Health Organization advise adults to limit the time they spend sitting still and to break up long periods of sitting with at least light activity, such as walking around.
Most people also notice the simpler effects. After a long stretch in a chair, the neck, shoulders, back and hips tend to feel stiff, and a few minutes on your feet can leave you feeling looser and more awake. It is also a natural pause that gives your eyes and your mind a rest from the screen.
How often should you stand up?
There is no exact number. A common rule of thumb is to stand up and move for a few minutes every 30 to 60 minutes. This timer starts at every 45 minutes, which fits between most meetings and tasks. If you tend to sit for long stretches, try 30 minutes; if 45 minutes feels too often, try an hour.
It is easier to keep up a habit that fits your day than to follow a strict rule. Many people find that standing up whenever they finish a task, or at the end of every call, works as well as a timer, and the timer catches the times they forget.
What to do in a 2-minute movement break
You don't need to change clothes or break a sweat. Light movement is enough:
- Refill your water. Walk to the kitchen or the water cooler. The water intake calculator works out how much to drink a day.
- Take the stairs up and down a flight or two, or walk to a window and back.
- Stretch. Reach up, roll your shoulders and stretch your legs, or follow one of the guided desk exercise routines.
- Rest your eyes at the same time: look out of a window at something far away, as in the 20-20-20 rule.
- Make a drink, tidy your desk or water a plant: any small errand that gets you on your feet.
Tips for remote workers
Working from home removes many of the small walks an office day comes with: the commute, the trip to a meeting room, a chat at a colleague's desk. These habits help put them back:
- Stand up, or walk around, for phone calls and audio-only meetings.
- Keep your water bottle in the kitchen rather than on your desk, so every refill is a walk.
- End meetings five minutes early, and use the gap to stand up before the next one.
- Step outside for a few minutes of daylight during your lunch break, even on a busy day.
- Install Supabreak as an app in Chrome or Edge, so the reminders keep running in their own window all day.
Standing desks and walking pads
A sit-stand desk lets you switch between sitting and standing without leaving your work, and a walking pad (a slim treadmill for use under a standing desk) lets you walk slowly while you read or listen. Some people find they make it easier to stay on their feet for part of the day.
A few things to keep in mind if you use one:
- Alternate between sitting and standing rather than standing for hours; standing still all day is tiring too.
- Set the desk so your elbows are at about a right angle when you type, and the top of your screen is at or slightly below eye level.
- Start with short spells of standing and build up, and wear comfortable shoes or stand on a cushioned mat.
- Keep taking breaks to walk around: changing position is not the same as moving.
You don't need special equipment to move more. A timer, a glass of water and a habit of getting up between tasks go a long way.
If standing up is difficult for you
If you have a health condition, an injury or limited mobility, adapt the break to suit you: change position, do some gentle stretches in your chair, or simply look away from the screen and rest. All the desk exercises except the calf raises can be done sitting down. If you are unsure what is right for you, ask a doctor or physical therapist.
Supabreak provides general wellbeing reminders and information, not medical advice.