01
A friendly nudge
You have been sitting for a while. Dr Mark appears with a short movement countdown and asks you nicely to stand up and walk.
Free Windows movement reminder
Your chair has had quite enough.
A free Windows app that politely—and then less politely—reminds you to get up from your PC and move.
No subscription · No complicated setup · Just more moving
Quietly counts. Stays out of your way while you work.
Actually memorable. Reminders with a little personality.
Completely free. A small Xyntra utility with no fuss.
The escalation
He starts by asking nicely.
The longer you stay put, the more undignified the situation becomes.
02
He starts pleading
Ignore him and the reminders become increasingly theatrical. He is only asking for a minute or two, after all.
03
He gives up
Keep refusing and Dr Mark eventually loses patience, turns around and walks away in a huff.
“Ruin your back then, see if I care.”
The science
The boring bit
Dr Mark is right about.
Regular exercise matters, but so does breaking up the hours spent sitting at a computer. Short, regular movement breaks can ease the strain of staying in one position, give your eyes and attention a reset, and help your body stay more active throughout the day. The aim is not to turn every reminder into a workout. It is simply to replace a little sitting time with a little movement.
Your body prefers variety
Changing position can help reduce back, neck and shoulder discomfort, improve circulation, and prevent stiffness, aching legs and swollen feet. It also gives tired postural muscles a chance to reset.
Your brain and eyes need a break too
Briefly stepping away from the screen can rest your eyes, reduce screen fatigue and headaches, and help restore concentration, energy, productivity and mood.
Small amounts still count
Even a short walk encourages working muscles to use glucose. Regularly breaking up long periods of sitting may also help reduce the long-term risks associated with sedentary behaviour, including cardiovascular disease and type 2 diabetes.
The benefits of regular breaks
- Reduce back, neck and shoulder discomfort
- Improve circulation and ease stiffness or aching legs
- Rest your eyes and reduce screen fatigue
- Support better posture
- Improve concentration, energy and productivity
- Encourage your muscles to use glucose
- Break up prolonged sedentary time
- Improve mood and reduce stress
If you enjoy the boring stuff…Trusted reading from public-health and workplace-safety organisations.
NHSWhy we should sit lessClear guidance on sedentary behaviour and breaking up long periods of sitting.Read the guidance ↗WHOPhysical activity and sedentary behaviourThe World Health Organization’s evidence-based global guidelines.Read the guidelines ↗GOV.UKUK Chief Medical Officers’ guidelinesOfficial UK recommendations, including reducing prolonged periods of sitting.Read the report ↗CDCPhysical activity breaks at workA practical workplace guide to building short activity breaks into the day.Open the resource ↗EU-OSHAStatic postures and workplace healthEuropean workplace-safety advice on prolonged sitting, standing and movement.Read the advice ↗
Organisation names identify the source only and do not imply endorsement of Get Up and Move.
What counts as moving?
More than you might think.
You do not need Lycra, equipment or a dramatic change of lifestyle. Pick something that feels comfortable and suits the space you are in.
Take a short walk
Walk to another room, refill your water or take a quick lap of the office.
Use the stairs
One trip up and down is movement. There is no requirement to conquer a mountain.
Roll and stretch
Gently roll your shoulders, reach upwards and change the position you have been holding.
Stand while you wait
Waiting for the kettle, a call or a download? Stand up instead of staying in the chair.
March on the spot
A minute of easy marching gets your legs moving without needing to go anywhere.
Take your call on the move
If it is safe and practical, use a phone call as your cue to stand up and walk while you talk.
Keep it comfortable and appropriate for you. Stop if something hurts, and seek professional advice if you have health or mobility concerns.
Your movement coach
Meet Dr Mark.
Encouraging. Persistent.
Slightly dramatic.
He is not here to count steps, judge your workout or reorganise your life. His one job is to notice when you have been sitting too long — and make himself difficult to ignore.
“Go on. Just stand up for a minute.”
I’m asking nicely…Ready when you are
Give your chair a break.
Get Up and Move for Windows and let Dr Mark handle the reminders.
Free for WindowsWindows 10 / 11
The download link will be sent privately to your inbox.
Get Up and Move is a light-hearted movement reminder, not medical advice. Dr Mark is a fictional character.