For many people, working and studying tend to involve more sitting than standing or moving around. However, staying seated for extended periods of time can lead to physical issues, and it may even have a negative impact on your mental health. If you need a break from staying seated for most of the day, then check out these simple ways to spend more time up and about.

Is Sitting Bad for Your Health?

Staying seated for an entire workday is often associated with back and neck pain, according to BMC Public Health. Although regular physical activity can help counteract the health effects of sitting, according to the Mayo Clinic, many people appreciate having a break from staying seated for too long.

What about your mental well-being? Although the exact correlation is still under study, it looks like regular standing breaks may help reduce anxiety symptoms for workers who typically sit all day, according to research in the British Medical Journal.

In general, sitting less over the course of your regular routine is worthwhile for the potential physical and mental benefits, and these tips will help you do just that. Chances are, your back (and everything else) will appreciate the effort.

1. Take Timed Work Breaks

Use the Pomodoro Method or a similar approach to include regularly scheduled breaks in your workday. Whenever the timer goes off, make an effort to stand up and move around a bit, even if you just shake off the day's stresses. Shuffling down the hall to grab another cup of coffee definitely counts, too.

In addition, apps like Stand Up! The Work Break Timer offer fully customizable reminders to get up and move around throughout your workday. Choose your favorite alarm and set movement reminders that suit your schedule. Whether you want to stand up every 25 minutes, 45 minutes, or 1 hour, it's easy to stay accountable with this simple app.

Similarly, the StretchMinder app offers reminders to stand and move with targeted stretch breaks. Follow the animated exercise demonstrations to get in a variety of helpful movements throughout the day, known as exercise snacks in the app's lingo. Even a simple wrist exercise can help you feel more refreshed after a few hours on the computer.

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

Download: StretchMinder – Daily Movement for iOS | Android (Free, subscription available)

2. Try a Standing Desk

If you work or study on a computer all day, then investing in one of the best standing desks can help your back and posture. For a short-term solution, working from a tall countertop can help as well. Chances are, you'll feel a bit less fatigued when incorporating standing breaks into your schedule.

You don't have to go all in at once, either. Even standing for about six minutes every half-hour correlates with a decrease in discomfort and feelings of fatigue, according to Applied Ergonomics. Experiment with switching between standing and sitting throughout the workday to find the arrangement that works best for your needs. Some standing desks even feature built-in timers to remind you when it's time to switch modes.

3. Take Stretch and Exercise Breaks While Traveling

Sometimes travel (such as a crowded flight) does require you to stay seated for long periods of time, but in many cases, it’s possible to stand up and move around a bit. During a long car trip, for instance, take advantage of rest stops to stretch your legs and wander around for a few minutes. If you're traveling by plane, then take a few laps around the airport while you wait.

If you're away from your regular gym for a few days, then consider using a bodyweight fitness app for exercises you can follow anywhere. The Stark Bodyweight app offers plenty of these options, with individual exercises displayed in the Freestyle screen, as well as ready-to-go plans on the Workout Plans screen. Follow along with the clear video demonstrations to get in a workout at your hotel or vacation rental home.

Download: Stark Bodyweight for iOS | Android (Free, in-app purchases available)

4. Choose Walking Meetings or Phone Calls

A walking meeting is exactly what you think: a traditional in-person meeting that takes place while the participants stroll around. Walking meetings are often associated with workers feeling more refreshed and relaxed, and they can contribute to relationship-building and creative thinking, according to Cities & Health. If possible, encourage your team to try out walking meetings. They just might make your brainstorming sessions better than ever.

You can also walk around while taking phone calls, or while using a video conferencing app on your smartphone. Ideally, wandering around while you chat will help prevent Zoom fatigue and make your calls a bit more interesting.

5. Get Movement Reminders on Your Smartwatch

The Apple Watch offers reminders throughout the day nudging you to stand with some frequency during a particular time span. You can change the activity goals on your Apple Watch to make sure these goals suit your current work habits. Granted: not everyone loves the Time to Stand reminders, but you do have some control over how often they pop up, and they offer a handy reminder to move more throughout the day.

6. Enjoy Active Hobbies

Find ways to incorporate activity into your hobbies whenever you’re off the clock. This could be as simple as taking a stroll around the block while listening to your favorite podcast, or doing a Sudoku puzzle while pedaling an exercise bike.

Try out the video games to help you get fit through exercise, or simply take a stretch break between episodes while watching Netflix. Whether you're into dancing, adventure games, or true crime TV shows, you can find a way to bring a little movement into whatever you use to like to enjoy in your downtime.

Make Small Habit Changes to Spend Less Time Sitting Each Day

Deciding to be a bit more active every day doesn't have to involve huge changes to your daily routine. By adding a few tweaks to your regular schedule with movement reminders, built-in stretching sessions, and even walking meetings, you can spend less time sitting and help yourself feel more active, alert, and comfortable.