Impact of Prolonged Sitting on Health
Whether it's responding to emails or taking video calls, much of office life involves remaining seated for extended periods. However, this habit negatively affects health. Experts warn that prolonged sitting can increase the risk of being overweight, heart disease, and type 2 diabetes.
While it is known that taking breaks from screens benefits health, the optimal frequency for standing and moving while maintaining productivity at work has been unclear.
Study Reveals Benefits of Five-Minute Movement Breaks
A recent study published in the British Journal of Sports Medicine has identified that taking five-minute breaks, termed "movement snacks," every hour is the most effective and practical method to enhance wellbeing without compromising work efficiency.
Boost in Productivity, Mood and Alertness
Lead researcher Keith Diaz shared with that most adults now spend approximately three-quarters of their waking hours sedentary. While general recommendations to "sit less and move more" are valid, specific guidance on the amount of movement needed is essential.
"The good news is that a walk break every hour for five minutes is enough to improve mood and lower fatigue. And people found this realistic and attainable," Diaz said.
The study, conducted by Columbia University, surveyed over 11,000 US employees, predominantly office workers engaged in eight- to nine-hour shifts.
During the initial week, participants followed their usual routines and completed daily surveys assessing tiredness, mood, and work performance. In the subsequent two weeks, they were instructed to take five-minute walking breaks at intervals of every half hour, every hour, or every two hours, while continuing to complete similar surveys.
Results indicated that walking every half hour improved mood and reduced tiredness but was disruptive to work tasks. Walking every two hours was better than no walking, but the five-minute walk every hour produced the greatest and most feasible improvements in productivity, mood, and alertness.
Diaz noted that sitting for prolonged periods is a difficult habit to break, with many employees concerned about how their supervisors or colleagues might perceive their breaks.
"Even though it may seem counter-intuitive, movement breaks actually can boost work performance," said Diaz. "They can improve executive function, attention and memory. And it helps people feel more relaxed and fresh."
He emphasized that walking is a low-cost activity that does not necessarily require stopping work, citing examples such as walking meetings or pacing during phone calls, whether outdoors or within the office environment.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, welcomed the study's findings, stating that "simple additions of movement can improve overall health."
However, she cautioned, "the study relied on self-reported data and was short-term, so longer research is needed to confirm its impact on heart health."
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