I'd suggest every hour is a good stop gap. Take 5 minutes. Drink water. Walk, squat and stretch your hips. A nice deep squat, hold it for a minute. It is amazin

I'd suggest every hour is a good stop gap. Take 5 minutes. Drink water. Walk, squat and stretch your hips. A nice deep squat, hold it for a minute. It is amazing how much stiffness this alleviates from sitting. Hip flexors get tight after about 15 minutes. It is one of the reasons desk warriors have so much trouble with IT band if they are also recreational runners. Tight-ass hips. I really despise smart watches, I turn off blue tooth and everything, but the Fenix 3/5 is my companion in my fitness journey. I follow the move indicator. When my watch buzzes, I move for 5 minutes in a way I just described and drink some water. It is annoying, but if you make it meditative and keep your task at hand in mind I have found, with practice, and this being something you always do, it does not disrupt flow state. Flow isn't like meditation, you can literally do this right in front of your monitor and keep thinking about your code or deep work task while you do it.