It’s easy to feel like you’ve moved more than you have, or less. Keeping a rough count of your movement breaks for a few days can show you where your breaks are happening, and where the gaps are.

Noticing helps change

A review of 19 studies looked at programmes that asked people to track their own sitting or movement. Tracking was linked with less sitting overall, and an even bigger effect on sitting at work. The simple act of noticing seems to help people make small changes.

Simple ways to keep count

You don’t need special equipment. Options include:

• Tally marks on a sticky note by your screen.
• A quick note on your phone each time you move.
• Movement or inactivity alerts on a watch or phone, if you already use one.

Choose whichever feels least like extra work.

What to look for

After a few days, look at your count and notice:

• Which part of the day has the most breaks.
• Where the longest gaps are.
• Whether home and office days look different.

This helps you know where to add your next break.

Your weekly check-in

Your weekly check-in in VIDA asks how often you’ve been taking movement breaks. Keeping a rough count for a few days makes it easier to answer accurately and see how your days are changing.

Something to try this week

For two working days this week, keep a tally of every movement break you take. Look at where the gaps are, and add one break there.

What to take away

• Tracking your movement is linked with less sitting, especially at work.
• Tally marks or a quick phone note are enough.
• Look for where your longest gaps are.
• A rough count helps you answer your weekly check-in accurately.

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