U.S. — A new study from Columbia University found that taking five-minute walking breaks during each hour of work improved mood, alertness, and productivity among U.S. office workers. The study, led by Keith Diaz, determined that these breaks did not harm work efficiency.

The findings, published by the British Journal of Sports Medicine, indicated that a five-minute walk every hour was effective. Diaz, the lead researcher, stated that "Most adults now spend three-quarters of their waking day sedentary." He added, "The good news is that a walk break every hour for five minutes is enough to improve mood and lower fatigue."

The Columbia University study surveyed over 11,000 U.S. employees, most of whom worked in office jobs with eight- to nine-hour shifts. During the first week, participants completed daily surveys on tiredness, mood, and work performance while maintaining their regular routines. In the subsequent two weeks, participants were instructed to take five-minute walking breaks either every half hour, every hour, or every two hours, and filled out the same surveys during this intervention period.

Researchers determined that a five-minute walk each hour led to the greatest improvement in productivity, mood, and alertness. Diaz noted, "Even though it may seem counter-intuitive, movement breaks actually can boost work performance." He further explained, "They can improve executive function, attention and memory."

While a five-minute walk every half hour showed improvements in mood and reduced tiredness, it was found to be disruptive to work. Conversely, a five-minute walk every two hours demonstrated some benefit compared to no walking. Experts state that prolonged sitting can increase the risk of being overweight and developing heart disease and type 2 diabetes. Emily McGrath, a senior cardiac nurse at the British Heart Foundation, commented, "Simple additions of movement can improve overall health." McGrath also noted, "The study relied on self-reported data and was short-term, so longer research is needed to confirm its impact on heart health."