How long a break should I take after sitting?

Recommended Break Duration After Sitting

You should take a break every 30 minutes from sitting, with a minimum of 2 minutes of physical activity for every hour of sitting. 1

Evidence-Based Break Recommendations by Age Group

General Adult Population

• Take a break every 30 minutes from sitting 1
• Perform 2 minutes of physical activity for every hour of sitting (for adults 46 and over) 1
• Avoid long periods of sitting and break them up where possible 1

Older Adults (≥65 years)

• Take breaks every 30 minutes from sitting 1
• Also take breaks from looking at a screen 1
• Replace sedentary time with activity of any intensity when possible 1

Types of Activities During Breaks

Breaking up sedentary time doesn't require strenuous exercise. Consider these options:

• Standing up
• Light walking
• Stretching
• Simple movements to challenge balance and coordination

Benefits of Regular Breaks from Sitting

Regular breaks from prolonged sitting can help:

• Reduce risk of cardiovascular disease
• Improve metabolic health
• Maintain better posture and reduce musculoskeletal issues
• Enhance cognitive function and productivity

Implementation Strategy

1. Set reminders: Use a timer, watch, or app to alert you every 30 minutes
2. Create triggers: Associate certain activities (like phone calls or after completing a task) with standing up
3. Make it routine: Develop consistent habits like standing during specific activities
4. Start small: Begin with shorter, more frequent breaks if 30-minute intervals are challenging

Important Considerations

While the evidence for specific timing of sedentary breaks is still evolving 1, the consensus from international guidelines clearly supports regular interruption of sitting time. The Qatar (2021) guidelines specifically recommend taking breaks every 30 minutes from sitting for adults ≥65 years 1, which represents the most recent and specific guidance on this matter.

Common Pitfalls to Avoid

• Ignoring breaks during focused work: Even brief 2-minute interruptions can be beneficial
• Extended screen time: Remember to also take breaks from looking at screens 1
• All-or-nothing thinking: Even if you can't follow the ideal break schedule, any reduction in continuous sitting time is beneficial
• Sedentary leisure time: Be mindful of prolonged sitting during recreational activities, not just work

Remember that consistency is more important than perfection. Establishing a regular pattern of breaking up sitting time will yield the greatest health benefits over time.