How often should you take a break from your desk?

Our days pass from one seat to the next. Morning starts at the kitchen table, then we get into the car or bus, only to sit at our desks for hours. Lunch is just another part of the sitting story. Working from home means no commute, but still lots of sitting, from the first sip of tea to the last email. When work is done, the routine goes on: the couch, the dinner table, and even more sitting.

But making breaks from the chair is easier than it sounds.

Why taking regular desk breaks matters 

Sitting still for hours can stiffen your hips, strain your spine, and tire your eyes. Moving regularly helps blood flow, eases tired muscles, and boosts your focus throughout the day. 

Short, planned breaks give your mind a moment to reset. Pair this habit with a height-adjustable desk for healthier work, and the whole thing becomes far easier: switching between sitting and standing can be a break on its own. 

Desk break strategies: how often should you get up? 

The HSE, Great Britain's independent national regulator for workplace health and safety, asks employers to organise work so that office and remote workers can take breaks from the computer or switch tasks. There’s no fixed time, but HSE advice says that taking regular, short breaks usually works better than having 2 longer breaks a day. 

How long should each break be? 

According to the HSE, short, frequent breaks are better than long, rare ones. Taking 5–10 minutes every hour lets your body and eyes recover without interrupting your work for too long. Standing up, stretching, or walking to the kitchen to fill the kettle is enough from time to time. That’s why standing at work helps.

What to do during your desk breaks? 

The main reason is to move around more during your day: 

• Stand up and stretch your hips, shoulders, neck, and lower back. 
• Walk into another room or step outside for a few minutes to get some fresh air. 
• Refill your water bottle, make some tea, and take your time walking back. 

It's also a great time to check your posture. If your lower back support while sitting has slipped a touch, sorting it out before you sit down again takes less than a minute. 

Signs you're not taking enough breaks 

Your body lets you know when something isn’t right: 

• You may feel a tight sensation or even pain in some parts of your body. 
• It might get harder to focus, and you could find yourself forgetting things more often. 
• After staring at a screen for hours, your eyes may get tired and heavy. 

My own experience: What my body feels when I skip breaks 

My neck hurts, my shoulders get tight, and my lower back aches after a long day. After a few hours on the computer, my eyes feel dry and tired, like they need a rest. Sometimes I look at the screen and can’t even remember what I was doing a few minutes ago. I think that’s my body’s way of telling me to get up and move more. 

If you’re still setting up your workspace, choosing a chair for desk work can help prevent those aches. Our Desktronic ergonomic chairs support your comfort from sunrise to sunset.