A recent study has found that a simple habit that takes no more than 5 minutes every hour may have important health and psychological benefits, as it helps to counteract the harmful effects of prolonged sitting, improves mood, and reduces fatigue
Researchers found that walking for five minutes every hour may mitigate some of the health risks associated with prolonged sitting. This conclusion was reached after a study involving more than 19,000 participants of varying ages, professions, and work environments in the United States, at a time when warnings about the health risks associated with a sedentary lifestyle are increasing, and it is believed to contribute to at least 9% of deaths worldwide.
During the first week, participants were asked to continue their usual routine, and then during the following two weeks to commit to walking for five minutes every 30 minutes, every hour, or every two hours, according to the schedule they chose.
A portion of the participants also underwent additional follow-up via daily text messages to assess the immediate impact of walking on mood, energy, and performance during working hours.
The results showed that short breaks for movement during the workday were practical and feasible, and were associated with improved mood and reduced fatigue. Researchers noted that the benefits were greater with increased activity, meaning that walking for five minutes every hour yielded better results than walking for the same duration every two hours.
The study also refuted the common belief that taking regular breaks for movement may harm employee productivity, as no negative effects on job performance were recorded, while all tested break patterns achieved positive, albeit limited, changes in participants' feelings toward their work.
The data showed that a five-minute walk every two hours was the easiest to implement, but yielded the fewest mood-boosting benefits. In contrast, many employees found it difficult to commit to a 30-minute break due to work pressures, while the five-minute break every hour emerged as the most balanced option in terms of effectiveness and ease of implementation, and was chosen automatically by about half of the participants.
The researchers said that concerns about the impact of physical rest periods on productivity are among the biggest obstacles to implementing this approach in workplaces, but the study's results do not support these concerns.
Independent experts welcomed the findings, emphasizing that incorporating even a small amount of movement into daily routines can have a positive impact on overall health. Emily McGrath, senior cardiac nurse at the British Heart Foundation, stated that prolonged sitting increases the risk of cardiovascular disease and premature death, noting that walking for five minutes every hour can support heart health and improve mood،
