Office workers who spend most of their day at a desk may help protect their health simply by standing up and walking for about five minutes once an hour, according to a new study. The analysis found that short bursts of movement positively affect not only physical health but also mood and fatigue.
According to a study recently published in the British Journal of Sports Medicine, so-called "exercise snacks" — regular short walking breaks — are effective in mitigating the side effects of a sedentary lifestyle.
Researchers analyzed the lifestyle habits and physical activity of 19,342 American adults. Participants maintained their usual routines during the first week, then performed walking activities at fixed intervals over the following two weeks. The researchers had participants walk for five minutes every 30, 60, or 120 minutes, and some also took part in surveys on mood, fatigue, and work performance.
The findings showed that fatigue decreased and positive emotions increased across all groups. The approach of walking five minutes every hour showed the most pronounced effect. The researchers explained that, contrary to concerns that short walking breaks would reduce work concentration, productivity was not significantly affected.
"Regular movement is a health management method that can be practiced without special equipment or cost," the researchers said, calling it "a realistic alternative for modern people who sit for long periods." They added, "Even short activities, when practiced repeatedly, help manage not only physical but also mental health."
Experts point out that a sedentary lifestyle itself is a risk factor for various chronic diseases. Sitting for long periods is known to raise the risk of cardiovascular disease, obesity, type 2 diabetes, and some cancers. Adults in high-income countries in particular are estimated to spend up to an average of about 12 hours a day sitting.
Experts not involved in the study also took note of the findings. Emily McGrath, senior cardiac nurse at the British Heart Foundation (BHF), said, "The habit of moving regularly helps blood circulation and plays a positive role in maintaining cardiovascular health," adding, "walking briefly every hour, even for a short time, can be a starting point for health management."
Studies supporting the health benefits of walking continue to emerge. Related research found that increasing daily walking time by just five minutes is associated with a reduced risk of premature death. Another analysis suggested that reducing sitting time by 30 minutes a day could lower the risk of death by about 3 to 7 percent.
Meanwhile, the World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity physical activity per week. Experts advise that if it is difficult to set aside separate time for exercise, people should start by taking the stairs instead of the elevator or taking short walks during work.
