自己写了个 python 脚本，用了几年了，贴出来供参考
import datetime as dt
import tkinter as tk
root =
tk.Tk('动起来','别久坐')
root.config(bg='black')
root.wm_attributes('-topmost',1)
root.wm_attributes('-fullscreen',1)
L = tk.Label(root,font=('Consolas', 50), bg='black')
L.place(relx=0.5,rely=0.5,anchor=tk.CENTER)
# 改变的内容
msg = "{}\n 站起来 {} \n 动一动 {}\n{}"
now = dt.datetime.now()
aa = {0:'↑',1:'→',2:'↓',3:'←'}
bb = {0:'~~_↑_~~',1:'~_↑ ↑_~'}
for i in range(sec):
t = msg.format(sec-i,aa[i%4],bb[i%2],(now+dt.timedelta(seconds=i)).ctime())
c = 'Black' # 颜色可以搞随机换
root.after(i*1000,L.config,{'text':t,'fg':c})
root.after(sec*1000,root.destroy)
root.mainloop()