Simple movement breaks for desk work

What movements can you try?

Start with one comfortable option. The CDC guide suggests these simple movements for activity breaks:

1. Walk in place, or take a short walk in a clear area.
2. Roll your shoulders gently forward and backward.
3. Reach your arms up and down within a comfortable range.
4. Step from side to side if you have room and feel steady.

You can also use a trip to get water as a reason to move away from the desk. Choose a route and movement that work for you.

Can you move while seated?

Yes. Seated movements are an option when standing is uncomfortable or space is limited. The CDC guide lists chair activities, and Mayo Clinic offers seated stretch videos. Choose movements that are comfortable for you; a shoulder roll can be a place to start.

Move gently, breathe normally and avoid bouncing. The Canadian Centre for Occupational Health and Safety's 2025 guidance says to stop if you feel pain or severe discomfort. If you have a condition or symptoms that affect activity, ask a health professional what suits you.

How can you remember a break?

Attach a movement to a natural pause, such as finishing a task or refilling water. If you use focus intervals, see when a separate movement reminder may help.

Move A Little lets Mac users set reminders; Smart Pause holds prompts during calls, screen sharing and full-screen work. For timing guidance, readhow long a movement break can be.