Legs
Walk-to-water march
Movement · Standing
- How to do it
- March in place easily or take a short walk (for example to get water). Quiet feet, easy breathing, not a workout.
- Dose
- 40s
- What you should feel
- An easy rhythm through your legs
- Common mistake
- Turning it into a workout or stomping.
- Make it easier
- March on the spot beside your desk instead.
- Avoid this movement if
- You have severe hip or knee pain.
- Why DeskBreak uses it
- Walking is the best-evidenced way to break up sitting. Attaching it to fetching water makes it happen.
Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.
Evidence
Strong evidence.
- Breaking up prolonged sitting reduces postprandial glucose and insulin responses (Diabetes Care, 2012)
- The sedentary office: an expert statement on the growing case for change towards better health and productivity (British Journal of Sports Medicine, 2015)
- Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? (The Lancet, 2016)