The more you focus on work, the longer you sit, and you may notice hours in the same posture. This guide introduces a timer-based standing rhythm, small desk movements, and hints for setting up your environment. You can move without breaking your work flow and aim for a lighter body by evening.

Recommended for: For desk workers who rarely get to move.

- Standing timer settings

- Small moves at your desk

- Setting up for standing work

- Habit of moving while fetching water

- Sitting posture checklist

- Daily sitting time notes

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice, diagnosis or treatment. Please consult a professional if you have health concerns.