For many people, the working day revolves around sitting at a desk replying to emails, attending virtual meetings and staring at a computer screen for hours on end.
Although most of us know it's important to take breaks from our screens, one question remains: how often should we actually get up and move without effecting our productivity?
A new study published in the British Journal of Sports Medicine suggests the answer could be surprisingly simple a five minute walk every hour.
Why Moving Matters
According to lead researcher Dr Keith Diaz from Columbia University, adults now spend around three quarters of their waking hours sitting.
While advice such as "sit less and move more" is helpful, Dr Diaz says people also need practical guidance on how much movement is enough.
The research found that taking a short five minute walk every hour can significantly improve mood, reduce fatigue and help people stay alert throughout the day.
What the Study Found
Researchers from Columbia University surveyed more than 11,500 office workers across the United States, most of whom worked eight to nine hour a day.
During the first week, participants followed their normal routines while reporting their energy levels, mood and work performance.
Over the next two weeks, they tested different walking schedules, taking five minute breaks every:
- 30 minutes
- 1 hour
- 2 hours
The results were clear.
Walking every 30 minutes improved mood and reduced tiredness, but many participants found it too disruptive to their work.
Walking every two hours was better than remaining seated all day, but it didn't deliver the same benefits.
The most effective and practical approach was a five minute walk every hour, which offered the greatest improvements in productivity, alertness and overall wellbeing.
Can Walking Really Improve Productivity?
Many employees worry that taking regular breaks may make them appear less productive or give colleagues the wrong impression.
However, Dr Diaz says the opposite may be true.
Short movement breaks can improve concentration, memory and decision making while helping people feel calmer and mentally refreshed. Rather than reducing productivity, regular walking breaks may actually help employees perform better throughout the day.
Easy Ways to Move More at Work
Adding more movement to your working day doesn't have to be complicated or expensive.
You could:
- Take a short walk around the office every hour.
- Pace while speaking on the phone.
- Hold walking meetings where possible.
- Walk outdoors during a break if time allows.
Even small bursts of activity can help break up long periods of sitting and keep both body and mind active.
A Healthy Habit Worth Building
Emily McGrath, Senior Cardiac Nurse at the British Heart Foundation, welcomed the findings, saying that simple movement throughout the day can have a positive impact on overall health.
However, she also pointed out that the study relied on participants reporting their own experiences and only followed them over a short period. More long term research is needed to understand whether regular movement breaks have lasting benefits for heart health.
If you're spending most of your working day behind a desk, setting aside just five minutes every hour to stand up and walk could make a noticeable difference.
Not only may it lift your mood and reduce tiredness, but it could also help you stay focused, productive and healthier in the long run. Small changes to your daily routine can add up and this is one habit that's easy to start today
