Study: Hourly Five-Minute Walks Improved Mood Most but Disrupted Work More Than Less Frequent Breaks

A Columbia University study published in the British Journal of Sports Medicine found that five-minute walking breaks taken every hour during an eight- to nine-hour workday produced the largest improvements in productivity, mood and alertness. Researchers surveyed more than 11,000 U.S. employees, most in office jobs.

In the first week participants followed their normal routines and completed daily surveys on tiredness, mood and work performance. In the next two weeks they took five-minute walks every half hour, every hour or every two hours while completing similar surveys. An hourly break delivered the strongest overall results.

Breaks every half hour improved mood and reduced tiredness but disrupted work. Breaks every two hours outperformed no walking yet fell short of the hourly schedule. Lead researcher Keith Diaz said most adults spend three-quarters of their waking day sedentary.

He added that a five-minute walk every hour improves mood and lowers fatigue and is realistic and attainable. Diaz also stated that movement breaks can boost work performance, improve executive function, attention and memory, and help people feel more relaxed and fresh.

Emily McGrath, senior cardiac nurse at the British Heart Foundation, said simple additions of movement can improve overall health.

She noted that the study relied on self-reported data and was short-term, so longer research is needed to confirm impact on heart health.