Whether responding to emails or making calls on Teams, today’s workplace has largely become a place where we sit at desks for long periods. However, this prolonged sitting habit is harmful to our health. Experts warn that remaining stationary for extended durations can lead to weight gain and increase the risk of heart disease and type 2 diabetes.
So, how often should we get up to take a walk around the stairs or nearby areas during productive work hours? The ideal balance is still unclear. A study conducted by Columbia University in the United States suggests that taking a five-minute walking break every hour during work has positive effects on health. This study was recently published in the British Journal of Sports Medicine. Lead researcher Keith Diaz highlighted that many adults spend three-quarters of their waking hours sitting in one place.
He said, “Sitting less and moving more is beneficial. However, determining the right amount of movement is necessary.” According to this research, walking for just five minutes every hour improves mood and reduces fatigue. People also find it easy to adopt this habit. The study involved over 11,000 American employees, most of whom worked 8 to 9 hours in office settings.
During the first week, participants recorded details about their daily routines, mood, fatigue, and work engagement. Over the next two weeks, they completed surveys after taking walking breaks every half-hour, hour, or two hours. The results showed that breaks every half hour improved mood and reduced fatigue, though they did not impact overall daily work outcomes. Breaks every two hours were better than not walking at all.
Ultimately, taking a walking break every hour was found to be the most practical and helpful approach, enhancing mood and maintaining alertness during work.
Keith Diaz noted, “Building a habit of walking every hour isn’t easy because many worry about what supervisors and colleagues might think. But the reality is different. Such breaks can improve productivity, make people more alert and energetic, and enhance memory. They also help individuals feel relaxed and refreshed.” Walking comes at no cost and does not require stopping work. Many meetings can be conducted outside the office or while walking, and phone calls can also be handled on the move.
Emily McGrath, senior nurse at the British Heart Foundation, welcomed the study, stating, “Adding short walking habits during daily work has a positive impact on overall health.” However, she also added, “The study was based on self-reported data over a short period, and further research is needed to understand the long-term health effects.”
