To start, consider reframing your goal away from “move more” and instead focus on the goal of “sit less.” To do this, I recommend a little help from the tried-and-true Pomodoro method.
Here's how to Pomodoro typically works:
Set a timer for 25 minutes and work with complete focus until the timer goes off.
Repeat. After four cycles (called "pomodoros"), you'll take a longer break, usually 15 to 30 minutes.
Use your Pomodoro breaks to get up and move around
Every time that timer goes off, instead of rewarding yourself with a "treat" like checking your Instagram feed or browsing Reddit, get up and move around. Don’t fret—no one is telling you to do burpees between spreadsheets or drop for push-ups on a conference call. The goal is simply to break up the sitting. Stand, shuffle your feet, and simply get your blood circulating for five minutes before returning to your desk.
Walk to the kitchen and back.
Stand and do calf raises while looking out a window.
Do a simple standing stretch routine for your hips, back, and shoulders.
Here's how this might look in practice: You sit down at your desk at 9 a.m. You open your Pomodoro app, pick your first task, and start the timer. You work until 9:25, when the timer goes off. You stand up, stretch your legs, do a quick lap around your home or office, and sit back down at 9:30. Repeat. By noon, you've taken four breaks—enough to make a difference in reducing the health risks associated with prolonged sitting. There’s no one magic number, so experiment with your breaks and see what works for you. You might even find these breaks make you more productive when you get back to work—that's the theory behind the Pomodoro method, after all.
FocusPomo is a Lifehacker favorite. It neatly displays the full Pomodoro workflow, complete with task tracking and session history so you can look back and see exactly how many focused blocks you completed in a day.
Focus Friend is a cutesy Pomodoro timer designed to make the method feel approachable and fun, rather than clinical. It's a good option for people who are newer to the technique and want something that feels encouraging and not too austere.
The bottom line
You don't need to commit to a new lifestyle to try this movement hack. Download one of the apps above, pick one task you need to get done today, and run a single Pomodoro cycle. When the five-minute break starts, stand up and walk around for five minutes.
Then, keep at it. Within a week, look for signs of a positive feedback loop. Maybe you'll find you focus better, or feel less stiff, or end the day with more energy rather than less. At any rate, you won't have spent the day just sitting around.
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