To Move More and Sit Less, You Should Use the Pomodoro Method.

You’ve probably heard that too much sitting is bad for your health—perhaps even that “sitting is the new smoking.” And it’s true: numerous studies show that prolonged, uninterrupted sitting is an independent health risk factor, meaning it can be harmful even if you exercise regularly. But for all of us glued to our desks and screens, it can be difficult to find time to get up and move throughout the day, and a popular productivity technique can help.

To start, try reframing your goal, abandoning the principle of “move more” and focusing instead on the goal of “sit less.” For this, I recommend a little help from the tried-and-true Pomodoro Method.

How to Use the Pomodoro Method to Achieve Your Health Goals

If you’ve ever struggled with concentration, procrastination, or time management at work, you’re probably already familiar with the Pomodoro Technique , which creates a structure that helps you break up periods of intense concentration with regular breaks. It’s one of the most popular and proven productivity techniques in the world, and it’s also suitable for achieving fitness goals.

Here’s how the Pomodoro Method typically works:

1. Select the task you will work on.

2. Set a timer for 25 minutes and work with full concentration until the timer goes off.

3. Take a five-minute break.

4. Repeat. After four cycles (called “Pomodoros”), you’ll take a longer break, usually 15 to 30 minutes.

There are many reasons why this method works for overall productivity. I know that whenever I have a deadline approaching, the timer goes off because it creates a sense of urgency in short, manageable intervals. However, to achieve our health goals, I want to shift our focus to these five-minute breaks.

Use Pomodoro breaks to get up and move around.

Every time the timer goes off, instead of rewarding yourself with something pleasant, like checking your Instagram feed or browsing Reddit, get up and move. Don’t worry—no one’s forcing you to do burpees between tables or push-ups during a conference call. The goal is simple: break up your sedentary lifestyle. Stand up, move your legs, and simply get your blood pumping for five minutes before returning to your desk.

If you’re unsure what to do during your five-minute Pomodoro breaks, here are some simple options that don’t require any equipment or exercise clothing:

• Walk to the kitchen and back.

• Perform 10 to 15 bodyweight squats.

• Stand and do calf raises while looking out the window.

• Go up and down the stairs.

• Perform a simple standing stretch for your hips, back, and shoulders.

• While you make a short phone call, pace back and forth around the office.

Here’s what it might look like in practice: You sit down at your desk at 9 a.m. You open the Pomodoro app, choose your first task, and start the timer. You work until 9:25 a.m., when the timer goes off. You get up, stretch your legs, take a quick walk around your home or office, and sit down again at 9:30 a.m. Repeat. By noon, you’ve taken four breaks —enough to reduce the health risks associated with prolonged sitting. There’s no single magic number, so experiment with breaks and see what works for you. You might even find that taking breaks makes you more productive when you return to work—after all, that’s the theory behind the Pomodoro Method.

The best apps to help you stick to the Pomodoro Method.

The Pomodoro Method only works if you actually follow the timer, which can be easily accessed at any time. That’s why using a dedicated app is the best way to stick to your goals. Here are a few apps worth considering:

• FocusPomo is one of Lifehacker’s favorite tools . It visually displays your entire Pomodoro workflow, including task tracking and session history, so you can see how many focused work blocks you’ve completed in a day.

• Tomato 2 sits in your menu bar and automatically manages Pomodoro cycles. It tracks your sessions, lets you customize interval durations, and sends a notification when it’s time to stop working (or, in our case, when it’s time to get moving). For Mac users who want an app that won’t get in the way until it’s important, this is a great choice.

• Focus Friend is a cute Pomodoro timer designed to make the method accessible and fun, rather than overly formal. It’s a good option for those just starting out and wanting something inspiring without being too restrictive.

Any of them will do—the key feature you’re looking for in any Pomodoro app is a reliable break notification that will effectively pull your attention away from the screen and remind you it’s time to get up.

Result

To try this method of maintaining physical activity, you don’t need to change your lifestyle. Download one of the apps above, choose one task to complete today, and complete one Pomodoro cycle. When your five-minute break begins, stand up and walk for five minutes.

Then continue in the same spirit. Over the course of a week, pay attention to signs of positive feedback. You might notice that you’re concentrating better, feeling less inhibited, or ending the day with more energy rather than less. Either way, you won’t spend the day just sitting.

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