What is the 20 8 2 rule?

Ever wondered how to strike a perfect balance between standing, sitting, and moving throughout your workday? That's where the unique, health-focused 20 8 2 rule comes into play.

This principle has been gaining traction for its potential benefits to worker health and productivity levels.

Understanding Daily Stand Duration

Health specialists recommend that during our work hours, we aim to be on our feet for at least two hours. This recommendation is pivotal to managing our sedentary lifestyle, especially for those in office-based jobs. It's important to note, however, that standing all day is not recommended either.

Prolonged standing can lead to its own set of health issues, such as varicose veins and back pain. It is important to find a balance between sitting and standing throughout the day.

Incorporating regular breaks for stretching, walking, or even doing simple exercises can help alleviate the negative effects of both sitting and standing for long periods of time.

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Breaking Up Prolonged Sitting Intervals

Sitting for extended periods of time is not ideal for your health. Therefore, using the "20-8-2" pattern is beneficial to break up lengthy stretches of stationary time.

A good rule to remember is to rise and move for roughly five minutes for every half an hour spent sitting. Frequent, short breaks can help alleviate some of the detrimental effects associated with sustained sitting.

Consequences of Perpetual Sitting

Spending all day in a chair can lead to various health conditions. Some research suggests a connection between continuous sitting or other sedentary behaviors and numerous health issues, such as diabetes, heart disease, weight gain, depression, dementia, and multiple types of cancer. These unhealthy habits often start at an early age.

Countering the Aftereffects of Constant Sitting

Mitigating the side effects of sitting for long periods of time requires consistency in bodily motion throughout the day. Regular movement can ward off the negative impacts correlated with prolonged sedentary behavior.

Every time you can, seize the opportunity to get up, meander around, grab a drink, or go for a restroom break.

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Quick Tips to Remember the 20 8 2 Rule

Here are a few tips to help you remember and implement this beneficial practice:

  • Spend 20 minutes in a seated position
  • Stand for 8 minutes.
  • Move or walk for 2 minutes
This active and beneficial practice can make a significant difference in creating a healthier, more active work environment for everyone. By implementing these simple habits into daily routines, employees can bolster their physical health and productivity.


Incorporating these habits as part of your daily work routine can optimize your approach to a balanced, healthier workday, adhering to the 20 8 2 rule. By encouraging regular movement and breaks from sitting, we can counter the health risks associated with sedentary workstyles.

So remember to follow this simple rule: spend 20 minutes sitting, 8 minutes standing, and 2 minutes moving to achieve positive health outcomes.

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