Walk or march

Whole body · Standing · about 60 seconds · Updated 25 September 2026

Walking, or marching on the spot, for a minute or more is the most useful part of a desk break. Studies of breaking up long periods of sitting consistently find that light movement, and walking in particular, does more for the body than simply standing up.

The Posture figure doing the walk or march — The walk or march as the Posture figure demonstrates it. The pink glow shows the area it works.

How to do the walk or march

Stand up.
Walk: get water, walk the corridor, take the stairs.
No room? March on the spot and swing your arms.

What it works

Whole body
Circulation

How long and how often

In a Posture break it's about 60 seconds of steady movement, about 65 seconds in total, as part of the Neck & shoulders, Upper back & chest, Wrists & eyes, Full-body reset, Breathe breaks. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.

Tips

Any movement counts
Light is fine
Swing your arms

Who should skip it

Poor balance or a fall risk (hold the desk, or choose a seated move instead)

Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.

Try it with the guided 3D figure →