Free Calculator

Workday Activity Calculator

How much should you move to counteract sitting? Enter your details and get a personalized recommendation.

8 h
4,000 steps
2 breaks

🔶

High risk

Your sitting amount is high. You need active countermeasures.

Sitting risk index: 6.8/10 · Effective sitting: 8h

Your personalized recommendation

👟 Steps per day

Current: 4,000

10,000

+6,000 needed

⏰ Breaks per day

Current: 2

10 breaks

+8 more needed

🏃 Exercise per day

To compensate for sitting

60 min

or 60 min walking

Break exercise plan

Do these movements every break (every 48 minutes)

🦵

Bodyweight Squat

Activates legs and glutes

10 reps
🪑

Sit-to-Stand (from chair)

Breaks the sitting pattern

10 reps
🔄

Thoracic Rotation

Opens the upper back

8/side
🧘

Hip Flexor Stretch

Counteracts prolonged sitting

30 sec/side
🦶

Calf Raises

Improves blood flow in legs

15 reps
💪

Shoulder Rolls

Releases shoulder tension

10/direction
🚶

Walking Break

Full-body recovery

5 min
👁️

Eye Rest (20-20-20)

Look 20ft away every 20 min

20 sec

Tips to reduce sitting

1

Set a phone alarm every 45–60 minutes — stand up and walk

2

Consider a standing desk — it reduces sitting by around 30%

3

A walking pad for remote work can easily add 3,000–5,000 steps to your day

4

Take the stairs instead of the elevator

5

Hold walking or standing meetings

6

Drink plenty of water — it forces you to get up regularly

Track your daily activity automatically

Tsemppi reminds you to take breaks and tracks your workouts.

Download Tsemppi

The dangers of sitting and how to fight them

Prolonged sitting is one of the greatest health risks of our time. Research shows that more than 6 hours of daily sitting increases the risk of cardiovascular disease by 18%, the risk of type 2 diabetes by 91% and the risk of premature death by 25%. Sitting has been called the new smoking.

The good news is that the negative effects of sitting can be significantly reduced through regular movement and breaks. Even a 5-minute walking break once per hour improves circulation and reduces the harm of sitting. The walking pad has become a popular solution among remote workers, as it allows gentle walking while working.

How much exercise to counteract sitting?

Research shows that 60–75 minutes of moderate daily exercise can offset the health risks of prolonged sitting. This corresponds to approximately 7,000–10,000 steps per day. It is also important to break up sitting regularly — standing up and moving briefly at least once per hour makes a meaningful difference.

Frequently asked questions

Research shows that more than 6 hours of daily sitting significantly increases the risk of cardiovascular disease, type 2 diabetes and premature death. The WHO recommends breaking up sitting at least once per hour.
Partially. Studies show that 60–75 minutes of daily moderate exercise can offset the health risks of prolonged sitting. However, regular movement breaks throughout the day are also important.
A walking pad is a slim, compact treadmill that fits under a standing desk. It allows you to walk slowly while working remotely. It is an excellent way to accumulate steps and keep your body active without dedicated workout breaks.
At least once per hour. Research recommends a 5-minute break every 30–60 minutes. Even just standing up and taking a short walk is enough to counteract the effects of sitting.
Research suggests 7,000–10,000 steps per day is optimal for health benefits. Even 4,000 steps per day significantly reduces mortality risk in sedentary individuals.
The best exercises are hip flexor stretches, thoracic rotations, bodyweight squats, calf raises and shoulder rolls. These directly counter the most common effects of sitting: tight hip flexors, rounded upper back and poor circulation.
Coming Soon

Tsemppi is coming to English

We are bringing our AI-powered workout app to English speakers. Be the first to know when we launch.

Tsemppi App
AI workout plans
Muscle tracking
Progress analytics
Free to start

What to expect

🤖

AI-personalized programs

Your plan adapts to your progress every session

💪

200+ exercises with guides

Step-by-step technique instructions for every movement

📊

Visual muscle tracking

See exactly which muscles you've trained

🏆

Strength level benchmarks

Compare your lifts to real strength standards

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What our users are saying

5.0 / 5.0 – App Store & Google Play

"Downloaded the app and it gave me a great workout program right away. Love seeing my progress — great app!"

"Haven't used it long, but first impressions are amazing. I love how easy it is to use and how it shows which muscle groups have been trained."

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"The best part has been the AI workout ideas and clear instructions for each movement. Looking forward to the app growing even more."

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"The option to compare progress with friends is a great idea. And the app is very reasonably priced."