A break in an open office does not need to look like an exercise class. You can change position beside your desk, take a short walk when work allows, or adjust how you are sitting. Standing is one option, not a requirement.

You also do not need to make your need for a break invisible. Respect shared space, but do not rush or ignore discomfort just to avoid being noticed.

Choose a natural pause

Finishing a call or a piece of work can be a convenient cue to stop looking at the screen. Save your work, put down anything you are carrying, and check that your chair and cables are not blocking your way.

If standing is comfortable and appropriate for you, rise at your usual pace and stand where you are not obstructing an aisle. Stay for as long as feels useful, then sit or move on. There is no special benefit established here for exactly sixty seconds.

If you cannot stand comfortably, a supported change of seated position may suit you better. Use your usual mobility aids and individual advice; do not balance on a rolling chair or desk to follow a generic suggestion.

Make a position change, not a posture test

You do not have to pull your shoulders back, hold your stomach in or stay rigidly upright. Look for a comfortable working position and the freedom to change it.

OSHA's workstation guidance recommends changing working positions during the day. It does not mean that one minute of standing repairs the effects of a long workday, treats back pain or replaces other activity.

If standing beside the desk feels awkward, a brief trip to get water may fit better. If leaving the desk is not possible, change the task or seated position where you can. Avoid stretching into a walkway or wearing headphones so loudly that you miss people moving around you.

Address what keeps preventing breaks

If calls, workload or the desk setup make position changes difficult every day, the solution may involve work arrangements rather than more reminders on your phone. Discuss the practical difficulty with the person responsible for your workstation or work schedule.

Persistent pain, numbness, dizziness on standing or worsening symptoms need appropriate healthcare advice. Do not use repeated standing attempts to test whether a symptom will go away.

For other desk-day options, see Workday Movement.

Sources

• Computer workstations: Good working positions (opens in a new tab), Occupational Safety and Health Administration.
• Physical activity (opens in a new tab), World Health Organization. General guidance, not evidence for a specific one-minute routine.