What the research says

Plain-language reads on sitting, breaks and desk bodies. Every study is linked, and we keep the limits each one states. How we use sources

• How often should you get up from your desk? What the studies actually testedNo official guideline sets a break interval. Here's what studies of desk workers actually tested, from 2-minute walks every 20 minutes to microbreaks, and how to pick a rhythm you'll keep.
• Do short walking breaks lower blood sugar after lunch?Lab trials found that 2-minute walks during long sits lowered the rise in blood sugar after a meal. Here's what that research shows, what it doesn't, and how it fits a workday.
• Is sitting all day bad if you work out? What data from 1 million people showLarge studies found that about an hour a day of moderate activity appeared to offset the link between long sitting and early death. Here's what that means if you exercise and sit all day.
• Neck pain from computer work: stretch, strengthen, or both?What trials of office workers found about stretching and strengthening for neck pain, including the 2-minutes-a-day band study, and when to see a clinician instead.
• Micro-breaks for the afternoon slump: energy, fatigue and stressA meta-analysis found micro-breaks gave a small lift in energy and a small drop in fatigue, without hurting output. Here's what short breaks can and can't do for the afternoon slump.
• Does the 20-20-20 rule work? A small study put it to the testIn a small 2023 study, screen users reminded to follow the 20-20-20 rule reported less eye strain, but only while the reminders ran. Here's what it found and what it means.
• Are standing desks worth it? What trials say about sitting less at workTrials show sit-stand desks help office workers sit about an hour a day less. Whether that improves health is unproven. Here's the evidence and how to use a standing desk well.
• Do break reminder apps work? Why prompts help and then fadeReviews found that apps and prompts helped people sit about 40 minutes a day less in the short term, fading over months. An honest look, from people who build one.