Washington – A large-scale American study found that taking five minutes for walking or light movement each hour may be a simple and effective way to reduce the negative health effects of prolonged sitting.
Researchers at the Columbia University Medical Center in New York explained that this strategy can improve mood and reduce feelings of fatigue without negatively impacting work performance. Their findings were published in the British Journal of Sports Medicine.
Prolonged sitting is a major health concern linked to modern lifestyles. Adults in many countries spend 11 to 12 hours a day being inactive, which is associated with higher risks of heart disease, type 2 diabetes, obesity, and an increased likelihood of early death.
The study included more than 19,000 participants of varying ages, occupations, and work environments across the United States. Its goal was to assess the effectiveness of short movement breaks in daily life and identify the optimal timing to reduce the harm of extended sitting.
Participants were asked to walk for five minutes at three different intervals: every 30 minutes, every 60 minutes, or every 120 minutes. The study lasted for 14 days following an initial period where participants maintained their usual routines.
Results showed that all movement break schedules were practical and acceptable to participants. However, the health and psychological benefits depended on how frequently the breaks occurred. Participants reported lower fatigue levels and better overall mood, along with a decrease in negative emotions related to tiredness and stress. Increased frequency of movement breaks was linked to greater benefits.
Walking breaks every 30 minutes resulted in the most improvement in mood and fatigue. However, this schedule had the lowest adherence. In contrast, taking a walk every two hours was the easiest for participants to maintain, but offered the least benefits. The researchers concluded that five-minute walks every hour strike the best balance between effectiveness and practicality, and this option was the most popular among participants.
The study also addressed concerns about the impact of movement breaks on work performance. There was no evidence of reduced productivity or work quality. In fact, the results showed a slight improvement in engagement and professional performance, suggesting that regular movement may help employees stay focused and energized during the workday.
Researchers stressed that these findings support including short movement breaks in future health recommendations, as a simple and low-cost way to boost both physical and mental health in workplaces and daily life.