Glueys · Guides
How often should you stand up at work?
Short answer: about every 30 minutes, for a few minutes, and a longer real break about every hour. Short and frequent beats long and rare.
What the research found
In a 2023 Columbia University study, volunteers sat through a simulated eight-hour workday while researchers tried different walking breaks. A five-minute easy walk every 30 minutes was the only pattern that clearly lowered both blood sugar and blood pressure; every amount of walking helped blood pressure compared with sitting all day, and most patterns also eased fatigue and lifted mood (NPR coverage). It was a small lab study, so treat the numbers as a direction rather than a rule.
What workplace guidance says
The UK Health and Safety Executive doesn't set a legal schedule for screen breaks, but it is clear about the shape: 5 to 10 minutes every hour is better than 20 minutes every two hours, and breaks should let you get up, move and change posture. Ideally you choose when to take them (HSE).
A rhythm that works
| Every | Do | For |
|---|---|---|
| 20 minutes | Look far away (the 20-20-20 rule) | your eyes |
| 30 minutes | Stand up, stretch, walk a little | your body |
| 60 minutes | A real break of 5–10 minutes, away from the screen | both, and your head |
Making it stick
- Pair it with something you already do: refill water when you stand, so the two habits carry each other.
- Count the breaks you take anyway. A coffee, a call on your feet, a walk to a meeting all count.
- Don't fight your flow. A reminder at a natural pause is easier to follow than one in the middle of a sentence.
Glueys does this with you: a little bunny, koi or lumberjack lives in your Mac's menu bar and, every half hour, hops up and stretches with you. See it in action or get it on the Mac App Store: $2.99 once, no subscription.
General information, not medical advice. If you have a health condition, ask your doctor what's right for you.