Specifically, breaking the day up between standing, walking and sitting stints of no more than two hours at a time will yield the best health rewards. Doing any one thing for too long comes with its own issues, so best to mix things up.
People also often ask how much time they should spend walking each day. We recommend starting slow and working up to longer walking sessions. Split your total time walking into two even sessions, one in the morning and one in the afternoon. Start with fifteen minute sessions, for a total of a half hour of walk time. Extend each session by fifteen minutes as you feel comfortable walking longer. It is not uncommon to eventually be walking for an hour and a half or two hours in both the morning and afternoon!
Another common question is “How fast should I be walking?” We’ve found that about 95% of the population will be comfortable walking at between 1.2 and 1.8 mph. There are faster walkers out there, in reasonably fit condition, who will walk at 2.0 to 2.5 mph. We don’t recommend walking faster than 2.5 mph; at that point you risk going into cardio heart rates which means sweating and more inaccurate typing. If you’re one of those super-fit people who find even 2.5 mph to be too easy but you don’t want to lose typing proficiency, you can hack an incline function into the treadmill by adjusting the front feet of the treadmill, or by slipping spacers underneath those feet to add one or two degrees of incline.