Sit-Stand Calculator
Turn your working hours into a simple sit-stand schedule — minutes standing per hour and your total standing time for the day.
Your sit-stand schedule
A common starting target is about 15 minutes standing per working hour, building toward 2+ hours of standing across the day, with a posture change roughly every 30 minutes.
Why alternating beats sitting all day
Long uninterrupted sitting is linked with stiffness, poor circulation, and general fatigue that builds through the day. The fix isn't standing all day either — that brings its own strain. The practical middle ground is accumulating regular standing time in manageable chunks, with position changes roughly every 30 minutes, so no single posture is held for hours at a stretch.
Start at a modest rate like 15 minutes per hour, get comfortable with the rhythm, then adjust upward as it becomes routine rather than a chore.
Frequently Asked Questions
How much should I stand each hour?
A common starting point in occupational-health guidance is around 15 minutes of standing per working hour, split across the day rather than all at once. This calculator uses that as its default, but you can enter your own stand-minutes-per-hour target if you already have one from a clinician or workplace program.
Why 15 minutes and not more?
15 minutes per hour is a starting target, not a ceiling — it's meant to be sustainable for people easing into a sit-stand routine. The guidance is to build up gradually toward 2 or more hours of total standing across an 8-hour day, rather than jumping straight to long standing stretches that cause their own fatigue.
What does 'standHoursTotal' actually tell me?
It's your stand-minutes-per-hour rate multiplied out across your full working day, converted to hours. At the default 15 min/hour over an 8-hour day, that's 2 hours of standing total — a simple way to see whether your target adds up to a meaningful amount of movement.
Should I stand continuously or break it up?
Break it up. The underlying guidance is to change position roughly every 30 minutes rather than sit or stand in one long block. Short, frequent transitions are generally easier to sustain and better for circulation than one long standing session followed by hours of uninterrupted sitting.
Can I set a stand rate above the default?
Yes — enter any value from 0 to 60 minutes per hour. Higher rates push more of each hour toward standing (and reduce sitting minutes accordingly), but ramp up gradually if you're not already used to extended standing, since sudden long stretches can cause their own leg and foot fatigue.
Educational estimate — not medical, physiotherapy, or occupational-health advice; consult a clinician or ergonomist for pain or medical needs.