Sedentary reminder
Plan a full day of sedentary reminders: alternate N minutes sitting with M minutes moving, using a start/end window or a fixed number of rounds, and report each round plus the totals — computed locally and reproducibly.
Runs in your browserEvery computation happens in your browser — your data never leaves this device.
Reminder plan
One round per line, ready to follow.
Enter a start time to build a sedentary reminder plan
Rounds: 0 · Sitting total (min): 0 · Moving total (min): 0 · Span (min): 0
What this tool does
- Set a 45-minute sit / 5-minute move rhythm at your desk.
- Generate a followable timetable for a whole work window.
- Estimate total sitting time per day from a round count.
Example
Input
09:00-12:00
Output
久坐提醒计划 / Sedentary reminder plan 第 1 轮: 09:00–09:45 久坐 45 分钟 → 起身活动到 09:50 第 2 轮: 09:50–10:35 久坐 45 分钟 → 起身活动到 10:40 第 3 轮: 10:40–11:25 久坐 45 分钟 → 起身活动到 11:30 久坐总计 / Total sitting: 135 分钟 活动总计 / Total standing: 15 分钟 结束时间 / Ends at: 11:30
Window mode derives the round count from HH:MM-HH:MM and rolls over midnight. The WHO 2020 guidelines recommend cutting total sedentary time by replacing it with activity of any intensity.
Frequently asked questions
Why does the page not ring a timer?
This page only computes the timetable: no timers and no notification permission, so the same input always gives the same plan and nothing interrupts you.
How long is one round?
One round is sitting time plus moving time. Window mode floors the window length by the round length and ignores the remainder.
What about crossing midnight?
If the end time is earlier than the start time it is treated as the next day, e.g. 22:00-01:00 crosses midnight once.
Is this medical advice?
No. The tool only lays out the times you configure; follow official guidelines or a professional for actual activity advice.
Keywords：久坐提醒sedentary reminder起身活动健康提醒stand up定时提醒office health