There's no single universally mandated number, but movement research and general physical activity guidance converge on a similar practical range for breaking up prolonged sitting.
The common guidance
Breaking up sitting roughly every 30-60 minutes, even for just a minute or two of standing or walking, is a commonly cited practical target across ergonomic and movement research.
Why short and frequent beats long and rare
CDC physical activity guidance emphasizes that movement accumulated throughout the day counts meaningfully toward overall activity — frequent short breaks aren't just a consolation prize compared to one long workout, they're genuinely valuable on their own.
Making it realistic
Tying a movement break to something you already do regularly — after a meeting, before refilling water, at the top of each hour — makes the habit far more likely to stick than an abstract intention to 'move more.'
Does a quick walk to the kitchen count as a movement break?
Yes — any change from sustained static sitting, even a short walk or standing stretch, provides the core benefit of breaking up the static load on the back.