ZACH / Digital field guide
The Working
Week.
Make movement easier to repeat during the day you actually have.
49 DKK / planned one-time price
A 16-page, fillable workbook and a clear two-week sequence for adults in desk-based work. Six movement options, illustrated step by step.
Purchasing is not open yet. The public sample is available below.
ZACH / A 14-day field guide
The WorkingWeek.
16 pages · 6 movement options
43 fillable fields · Edition 1.0
What you receive
Structure you can use.
A practical field guide.
- Six movement sequences with start, movement and finish illustrations.
- A daily focus for each of 14 days, with flexible one-, three- and six-minute options.
- Two weekly logs, a review and a reusable next-week plan.
A workbook that stays useful.
- 43 fillable fields for your own planning notes.
- A printable A4 edition and links to the original research.
- Clear alternatives and limits, without promises to fix posture or prevent pain.
English · Edition 1.0 · For individual use · Personal consultation is not included.
A sample / Day 01
Notice the pattern.
Before changing the whole day, notice when it tends to hold you in one position. Choose an event that already happens—a call ending, making coffee or returning from lunch.
At that event, try one comfortable minute of walking or a position change. The goal is to test whether the cue fits, not to meet a universal break quota.
Ask yourself.
Which moment made starting easiest? What would your smallest fallback be on a busier day?
For the right question.
This guide is for adults comfortable with independent light activity who want a simple way to organise movement during desk-based work. It is educational and self-guided. It is not a rehabilitation plan or an individual assessment.
If symptoms, an injury, surgery or a condition affect your activity, seek guidance suited to your circumstances. The broader physical-activity recommendations still matter beyond short workday breaks.