Walk for five minutes every hour to reduce risk, say researchers
A new study published in the British Journal of Sports Medicine has found that ‘movement snacks’ could reduce risks associated with sedentary work.
According to researchers from Columbia University, who interviewed more than 11,000 US employees, taking a walking break every hour for five minutes improves mood and reduces fatigue.
It has been estimated that office workers spend around three-quarters of their day sitting at a desk, with sedentary habits associated with a higher risk of developing type 2 diabetes and cardiovascular disease.
Lead researcher Keith Diaz noted that while many adults understand the general advice to “sit less and move more”, it would be helpful to know how much.
Sedentary work risks
Nine out of 10 employees carrying ‘significant’ heart health risk
Five minutes every hour would be both “realistic and attainable”, he explained.
In the study, participants undertook their usual routine during the first week, completing daily surveys about their tiredness levels, mood and work performance.
For the following two weeks, they were asked to take walking breaks at work of five minutes every half hour, every hour or every two hours and fill out similar surveys.
Researchers found that a walk every half hour was beneficial for mood and reducing tiredness, but was disruptive to their day job.
A walk every two hours was better than no walking, but a five-minute stroll each hour led to the biggest and most achievable improvement in productivity, mood and alertness.
“Even though it may seem counterintuitive, movement breaks actually can boost work performance,” Diaz told the BBC.
“They can improve executive function, attention and memory. And it helps people feel more relaxed and fresh.”
Workers could hold walking meetings or pace during phone calls if they wanted to continue with tasks, he added.
A recent analysis of employee health assessments by Bluecrest Wellness found that almost nine in 10 employees could have at least one “clinically significant” warning sign of heart health risk, creating a compelling case for early prevention.
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