Most of us arrange our desks so we never have to get up. Everything is within reach, which feels efficient but makes it easy to sit for hours without noticing. A few small changes to your space can turn ordinary moments into natural movement breaks.

Let your space do the reminding

When getting up is part of what you’re already doing, you don’t have to remember to move. Many people find small changes like these help:

• Using a smaller glass or bottle, so you refill it more often.
• Putting the bin, printer or charger a few steps away from your desk.
• Leaving your phone on the other side of the room while you work.
• Keeping a VIDA 30-second video open in a browser tab, ready to press play.

Each one adds a short trip or a pause to your day without needing a reminder.

If you have a desk that can stand

Research on desks that move between sitting and standing found that people sat for about an hour and a half less each working day at first. That effect tended to shrink over time, so the desk works best as a prompt to change position regularly, not as a one-off change. If you have one, you could try raising it at a set point each day, like after lunch.

At home and in the office

Your space may look different depending on where you work. At home, it can help to take calls or read in a different spot from where you type. In the office, choosing the kitchen or water point furthest from your desk adds a few extra steps.

Small changes add up

None of these changes is big on its own. But together, they can add several short breaks to your day. Short, regular changes of position help ease stiffness and keep you feeling more alert.

Something to try this week

Choose one small change to your space and try it for the whole week. Notice how many extra times you get up because of it.

What to take away

• Small changes to your space can create natural movement breaks.
• Smaller water glasses and moving things out of reach both help.
• If you have a desk that can stand, use it at set points each day.
• One small change, kept up for a week, is a good start.

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