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TL;DR
Hourly alarm. Stand, roll shoulders, 10 calf raises, water refill. 60 seconds. That's it.
Why this matters
The NHS recommends reducing time spent sitting and breaking up long periods of sedentary time.
Source: NHS — Physical activity guidelines for adults
Sitting all day is what your body is fighting, not the missing 5k. A few tiny interruptions across the day change more than you'd think.
Do this
- 1Set a repeating alarm every 60 minutes during your workday.
- 2When it goes off: stand up, roll your shoulders back 5 times.
- 3Do 10 calf raises next to your desk.
- 4Walk to fill your water bottle — even if it's not empty.
- 5Sit back down. That's the whole routine. 60 seconds.
BONUS MICRO-MOVES
On calls that don't need your camera: stand up or pace.
Take the stairs one flight further than you need.
Park at the far end of the car park. Every time.
COMMON MISTAKES
- ×Turning the alarm off when you're 'in flow'. Especially then.
- ×Making the routine long — 60 seconds is the whole thing.
- ×Trying to make up for it with a big evening session.
LEVEL UP
- ↑Buy or borrow a standing-desk riser.
- ↑Walking meetings for any 1:1 that isn't screen-share.
- ↑Try 20 squats every time you fill the kettle.
Take it with you
Branded downloads. Free. Print the PDF, share the poster.
7-Day 1% Challenge
STACK THE WINS.
0/7 days done · 0%
Your next step
Right now — set the repeating hourly alarm on your phone. Don't overthink it.
Sources
Next in Move
Weekend Micro-Adventures