WEBVTT

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One email becomes three calls, and another hour

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passes in the chair.

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A movement break gives a long seated work

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block a clear interruption.

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It does not need to become a workout.

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Try the end of a call, a finished

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section of work, or a planned water refill.

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Choose a transition you already notice rather than

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adding an alarm you will immediately ignore.

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Studies test different walking schedules.

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A small laboratory result does not establish one

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ideal timer for every desk worker.

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A practical plan also needs to fit the

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meetings and tasks you actually have.

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Use a clear indoor route or another comfortable

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movement option suited to you.

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Do not combine reading messages with stairs or

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traffic. Heat or rain can make an indoor

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pause the easier choice.

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If a meeting runs over, take the pause

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when it ends and reconsider the next cue.

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Record what made the break easy or difficult.

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Missing one reminder does not cancel the rest

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of the day.

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Desk breaks and planned exercise have different jobs.

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Keep your usual aerobic and strength activities as

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appropriate. The full guide below helps you choose

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one realistic break point for your next working

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day.