You should break up your long sessions of inactivity with the help of apps, software, and other devices that remind you to get up and move around. It’s a simple, fun way to engage in little bursts of exercise throughout the day. Plus, moving around more can help you reduce stress, work out some nerves, and feel a bit more alert.

Why Is Movement So Important?

It's so easy to remain still for hours on end when you're focused on work or studies. But what happens if you're inactive for long periods of time?

As far as immediate outcomes go, your body might ache. Sitting without moving for hours at a time can lead to tight hamstring and hip flexor muscles, potentially contributing to pain in other parts of the body, according to Harvard Health Publishing.

And you might not feel your best mentally, either. As it turns out, there may be a correlation between inactive sitting for extended periods of time and increased incidences of anxiety and depression, according to Better Health.

Although general advice to move more is helpful, putting it into practice is sometimes easier said than done. That's where these movement reminder tools come in handy.

1. Download Reminder Apps

Download some apps that remind you to get up and shake it out every so often. Plus, plenty of the mini-exercises are fun and enjoyable.

Stand Up!

This customizable break scheduler offers quick, simple reminders to get up. Plus, Stand Up! is fun to use.

You set the day, time, and frequency of stand-up reminders. You can even set personalized messages telling you when to stand and sit. The alarm is just a quick ping, so it isn't too intrusive.

Download: Stand Up! for iOS (Free, in-app purchases available)

Wakeout

Add scheduled movement sessions to your schedule with the Wakeout app. The app offers over 1,900 different ways to move and shake up your routine.

Select a session and enjoy the music while you follow the instructed movements. You don't know what's coming next, which is all part of the fun. It's a delightful way to add some movement (and maybe a little silliness) to your routine.

The app does require a subscription, but you get one week free to try it out.

Download: Wakeout for iOS (Subscription required, free trial available)

StretchMinder

StrechMinder's quick exercise routines that you can do anywhere let you make regular movement breaks an important part of your routine.

Set up your schedule for the week, then set how often you want to take an activity break during the day. The app can also send you reminders through the workday. The movement sessions are straightforward and easy to follow. Plus, there's a whole section of movements you can do while seated, such as neck and wrist exercises.

It requires a yearly or monthly subscription, and the yearly subscription includes a week-long free trial.

Download: StretchMinder: Exercise Snacks for iOS (Subscription required, free trial available)

2. Set Up Movement Software on Your Computer

If you don't want to fiddle with your phone or other devices when you're trying to focus, then consider installing movement reminders right on your computer. They're all easy to download and install, and it's pretty hard to ignore a break reminder right in front of your face.

Pair these downloads with apps that increase focus to create a distraction-free workspace that also prioritizes your rest periods.

Big Stretch Reminder

big stretch reminder tip
Image Credit: Big Stretch Reminder

The Big Stretch Reminder utility prompts you to take regular breaks on schedule to move around and stretch it out a bit.

This free download lets you choose the way reminders appear, whether that’s a popup or a balloon, and you can choose the time between breaks. It's easy to make adjustments to suit your particular needs.

Awareness for Windows

awareness windows app

For a more low-key reminder, the Awareness download for Windows plays the sound of a singing bowl for every hour of nonstop computer use. It also displays how long you've been using the computer, so you know when it's time to step back from the screen.

It's the perfect download for anyone who prefers more of a nudge to stop working, rather than a startling alarm.

Stretchly

stretchly preferences

A cross-platform app, Stretchly reminds you to take breaks at regular intervals. It runs in the background, so you can focus during the rest of your working time.

Stretchly offers light movement suggestions at regular intervals. For instance, you might move your head around a bit for a few seconds.

Best of all, Stretchly is customizable. You can set the duration and frequency of both the mini breaks and the longer breaks. There's also a Strict Mode that does not let you skip any of the breaks throughout the day.

3. Get a Reminder From Your Watch

Woman checking smart watch fitness tracker wearable while exercising

Many smartwatches and other fitness-focused watches have movement reminder functionality. It's one way to make the most of your fitness tracker and use all the available features.

For instance, Fitbit has reminders to move, Apple Watch offers stand up reminders, and Garmin watches have a move alert. Most are also customizable: with the Fitbit, you can set the start and end times for these reminders, as well as which days you wish to receive them.

Check your own smartwatch for a similar function, and get movement reminders right on your wrist.

4. Set a Timer

pomofocus

Perhaps the simplest method is to set recurring alarms on your phone or use the Pomfocus timer on a computer. Get up and move during every break (or every other break) to sneak some movement into your routine.

If you're already a Pomodoro timer fan, then the five-minute breaks are a perfect time to get out of your chair and shake it out. There are plenty of healthy habits you can do in five minutes or less, so live up these breaks.

Add Movement to Your Day and Feel Better Fast

Don't underestimate the power of little movement microbursts throughout the day. You can help fight fatigue, improve focus, and work out some nerves in the process. Apps, software, and other tools can help you remember to move around and break up sedentary time. By prioritizing more daily movement breaks, you're focusing on your own wellbeing even during the busiest times.