A change of room can be enough to start

There are days when going outside is not practical and a planned session feels like too much administration. Start with the space you have.

If comfortable and appropriate for you, move to another room, open the curtains or sit somewhere other than the desk. A change of position and surroundings can create a break without requiring equipment or a particular performance.

Keep routes clear and use any support or mobility aid you normally need. The suggestion is deliberately flexible: what feels simple for one person may be difficult or unsuitable for another.

From the new spot, decide what would help next. You may want a drink, food, rest, company or a little more movement. Starting small gives you information without committing you to a routine that does not fit the moment. The next step can remain small too.