01
Build a five-minute sequence
Alternate easy marching, chair sit-to-stands, wall pushes, gentle reaches, and controlled calf raises. Use a stable surface and a range that feels smooth.
02
Protect the purpose
Keep the effort easy enough that you can return to work comfortably. This is an activity break, not a shortcut that replaces strength training, aerobic exercise, or recovery.
03
Repeat when the day allows
Link the sequence to a meeting ending, a water refill, or another reliable cue. Several small breaks can reduce long uninterrupted periods of sitting.