How to break up long sitting
Small, short interruptions are easier to keep up than a big workout. Here is a simple way to build them in.
Most of us sit for long stretches without noticing. Moving a little more often is a gentle, realistic place to start, and you do not need a workout to do it.
Why not just sit less?
Work, study and screens keep many people in one position for hours. Rather than aiming for a big change, aim for small interruptions: stand up, shift position, take a short walk, do one short exercise.
A simple way to start
- Pick a rhythm. For example, a short movement break once an hour. Choose what suits your day.
- Tie it to an event. A finished task, a call, or a drink of water.
- Keep the break short. One or two minutes is enough to count.
- Vary it. Stand, walk to another room, or try a desk exercise.
Ideas for a one-minute break
- Stand up and slowly roll your shoulders.
- Do five sit-to-stands from a stable chair.
- Walk to another room, or around the house, at a comfortable pace.
- Take three slow breaths while you stand at a window.
Make reminders work for you
It is easy to forget when you are focused. Reminders help, but only if they arrive at sensible times. Keep them inside your working hours, keep the number small, and give yourself an easy way to snooze when you are busy.
Starting from a low base?
Begin gently and build up. Choose moves that feel comfortable, and increase only a little at a time. If you have a health condition or are unsure what is right for you, ask a doctor or other qualified professional first.
Let Actiiv plan it for you
Actiiv builds a week of short exercises around your goal and level, reminds you at sensible times inside your working hours, and works with or without an Apple Watch. It is coming to the App Store. See how Actiiv works.