The Standing Hour
Break the sitting that quietly undoes your training.
You can train four times a week and still spend fourteen hours a day sitting. The training does not cancel the sitting. They are separate problems.
Long unbroken sitting appears to change how the body handles blood sugar and fats in ways regular exercise does not fully cancel out, though how much is still debated. What breaks it is interruption rather than intensity. Standing up briefly every hour seems to be enough to matter, which is why the bar for this one is so low.
Set an hourly reminder for the working day
Not a fitness app. A plain repeating alarm. The reminder is the intervention.
Stand and move for sixty seconds
Walk to the kitchen, do a lap of the room. It does not need to be anything.
Attach it to something you already do
Every time you get a drink, every time a call ends. Habits attached to existing events survive.
Count breaks, not hours standing
The number of interruptions is what matters, not total standing time. This is why a standing desk alone does not solve it.
Go deeper
What the paid version adds to this one.
What the research actually supports here, and what has been oversold
How to do this in a job where you cannot get up freely
Whether a standing desk is worth it, honestly assessed
A filmed working day with the breaks built in