Five-Minute Walk Every Hour Could Boost Productivity and Wellbeing, Study Finds

Regular movement breaks may improve mood, reduce fatigue and help office workers stay focused

For millions of people, the modern working day means spending long hours at a desk, responding to emails, attending virtual meetings and working in front of computer screens. While the health risks associated with prolonged sitting are increasingly recognised, finding a practical way to incorporate movement without disrupting work can be challenging. A new study published in the British Journal of Sports Medicine suggests that a simple five-minute walk every hour could provide an effective solution.

Researchers found that regular short walking breaks can improve mood, reduce tiredness and help workers remain alert. The approach may also offer a practical balance between maintaining productivity and reducing the amount of time spent sitting.

Why Regular Movement Matters

According to lead researcher Dr Keith Diaz of Columbia University, adults spend roughly three-quarters of their waking hours sitting. While the advice to "sit less and move more" is widely accepted, people often lack clear guidance about how frequently they should interrupt prolonged sitting.

The study indicates that even brief periods of walking can make a meaningful difference. Rather than requiring lengthy exercise sessions during the working day, employees may benefit from incorporating short bursts of movement into their existing schedules.

What the Study Found

Researchers surveyed more than 11,500 office workers in the United States, most of whom worked between eight and nine hours a day. Participants initially followed their normal routines while reporting their energy levels, mood and perceived work performance.

During the following two weeks, they tested different walking schedules. The findings showed that the frequency of movement had a noticeable effect.

Walking every 30 minutes produced strong benefits for mood and tiredness, but participants found the frequency difficult to maintain during a normal working day. Taking a break every two hours was less disruptive, but did not provide the same benefits.

The researchers identified five minutes of walking every hour as the most effective and practical approach.

Can Walking Improve Productivity?

Regular breaks are sometimes viewed as interruptions that could reduce workplace productivity. However, the study suggests the opposite may be true.

Short movement breaks can help improve concentration, memory and decision-making while reducing mental fatigue. By briefly stepping away from a screen, workers may return to their tasks feeling refreshed and better able to concentrate.

The benefits may therefore extend beyond physical health, potentially helping employees maintain consistent performance throughout a long working day.

Simple Ways to Move More

Incorporating movement into an office routine does not require expensive equipment or major lifestyle changes. Workers can:

• Take a five-minute walk around the office every hour.
• Walk while speaking on the phone.
• Use stairs instead of lifts when practical.
• Hold walking meetings where appropriate.
• Take a brief outdoor walk during lunch or scheduled breaks.
• Stand up and move around between virtual meetings.

Even short periods of activity can help break up prolonged sitting.

Experts Urge Further Research

Emily McGrath, Senior Cardiac Nurse at the British Heart Foundation, welcomed the findings, noting that simple movement throughout the day can contribute positively to overall health. However, she also highlighted limitations, including the study's reliance on participants reporting their own experiences and its relatively short duration.

More long-term research is needed to determine whether regular movement breaks can produce lasting benefits, particularly for cardiovascular health.

For people who spend most of their working day behind a desk, the message is straightforward: getting up and walking for just five minutes every hour may be a small change with potentially significant benefits. It could help lift mood, reduce fatigue and improve focus—while making the workday healthier without requiring a major change to one's routine.