Taking a few movement breaks a day is a real change from where many people start. The next step is spreading them out, so long stretches of sitting get broken up more often. Aiming for a break around every hour is a good target, and you can build towards it gradually.

Why every hour is a useful target

Experts on workplace health recommend breaking up seated work regularly, and building up to around two hours of standing and light movement across a working day. Research comparing break patterns found that short breaks every half hour cut more sitting than a couple of longer breaks. So it’s how often you move, not just how much, that makes the difference.

Find your longest stretch

Most people have one part of the day when they sit the longest without moving. It’s often mid-morning or mid-afternoon, when focus is high or meetings stack up. That’s the best place to add your next break.

Add one at a time

Rather than jumping straight to every hour, you could add one extra break a week. For example:

• Week one: add a break in your longest sitting stretch.
• Week two: add one in your next longest.
• Keep going until most hours have a break in them.

Small steps are easier to keep than big changes.

Short is fine

A break every hour doesn’t need to be long. Standing up, walking to the window, a 30-second video from VIDA or a seated stretch all count. A few seconds of movement is better than a perfect break you never take.

Something to try this week

Look back at yesterday and find the longest stretch you sat without moving. Add one movement break into that stretch every day this week.

What to take away

• Breaking up sitting often matters more than one long break.
• Building towards a break around every hour is a good target.
• Add your next break to your longest sitting stretch.
• Add one extra break a week, and keep them short.

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