Some fitness trackers and smartwatches can be programmed with an alarm that sounds when you’ve been sedentary for too long, suggesting you get up and move. However, even those can get easy to ignore.
Stretchy is a desktop app for Windows, Mac, and Linux that reminds you to take a 20-second break every 10 minutes and a 5-minute break every 30. Those times are the default, but you can customize them to match what works best for your workflow as well and skip them entirely if they come up at an inopportune time.
For instance, I know if I took a 20-second break I would never get anything done. Writing takes a bit of focus for me and breaking that focus every 10 minutes, no matter how good for my body, would reek havoc on my work productivity.
For me, something more along the lines of taking that 20-second break every 30 minutes and then strolling around the office for 5 minutes every hour is a bit more practical. That allows me to get some work done while also being cognizant of the fact I’m parked at my desk all day and should probably stretch my legs every now and then.
I like Stretch for the job because it’s free and open source, but there are a few other options (including those smart devices I mentioned earlier) that can also get the job done. The point is to just get up and move on a regular basis during the day. That sitting stuff can kill you.