Sitting for long periods at work can harm your health. Experts say it raises the risk of being overweight, heart disease, and type 2 diabetes. While screen breaks are known to be good, it's often unclear how much movement is needed without hurting productivity.
The Power of "Movement Snacks"
A new study in the British Journal of Sports Medicine suggests that taking five-minute walking breaks every hour, or "movement snacks," is the best way to boost well-being and stay efficient.
Lead researcher Keith Diaz noted that most adults spend about 75% of their waking day sitting. He explained that while "sit less and move more" is good advice, people need to know the right amount.
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Start Your News DetoxDiaz said, "The good news is that a walk break every hour for five minutes is enough to improve mood and lower fatigue. And people found this realistic and attainable."
The study, from Columbia University, surveyed over 11,000 US employees, mostly in office jobs working eight- to nine-hour shifts. Participants first tracked their usual routines for a week, then tried different walking break schedules for two weeks.
Walking every half hour helped mood and reduced tiredness, but it often disrupted work. Walking every two hours was better than no breaks, but a five-minute walk every hour showed the biggest and most practical improvements in productivity, mood, and alertness.
Diaz mentioned that breaking the habit of sitting for hours can be tough. Many employees worried about what bosses or co-workers would think of their breaks.
"Even though it may seem counter-intuitive, movement breaks actually can boost work performance," Diaz explained. "They can improve executive function, attention and memory. And it helps people feel more relaxed and fresh."
Walking is a low-cost activity that doesn't always mean stopping work. Diaz suggested walking meetings or pacing during phone calls, whether outside or in the office.
Emily McGrath, a senior cardiac nurse at the British Heart Foundation, supported the findings. She said that "simple additions of movement can improve overall health." However, she cautioned that the study relied on self-reported data and was short-term, so more research is needed to confirm its long-term impact on heart health.
Deep Dive & References
New study - British Journal of Sports Medicine
