Taking a five-minute walk every hour may be one of the simplest ways for office workers to improve both productivity and wellbeing, according to a new study that found regular movement breaks enhance mood, increase alertness and help employees remain productive throughout the working day. The research, published in the British Journal of Sports Medicine, adds to growing evidence that prolonged sitting is not only associated with poorer health outcomes but may also affect workplace performance. Researchers found that employees who interrupted long periods of sitting with short, regular walks experienced the most consistent improvements in productivity and mental wellbeing compared with those who remained sedentary for most of the day.
Researchers compare different walking routines
The study, led by Keith Diaz of Columbia University, examined how different walking schedules influenced employees’ physical and mental wellbeing during the working day. More than 11,000 office-based employees in the United States participated in the research, most of whom worked typical eight- to nine-hour days. Participants first followed their normal work routines before adopting different movement schedules over the following weeks. These included taking walking breaks every 30 minutes, every hour or every two hours, while regularly reporting on their mood, fatigue levels and perceived work performance. Among the various routines tested, researchers concluded that a five-minute walk every hour delivered the strongest overall benefits by improving wellbeing without significantly disrupting workflow.
Regular movement boosts focus and productivity
While each walking schedule offered some benefits compared with remaining seated throughout the day, the hourly walking routine emerged as the most practical and effective. According to the study, employees who walked every 30 minutes reported lower fatigue and improved mood, although more frequent interruptions sometimes affected work continuity. Those who took breaks every two hours also experienced benefits compared with prolonged sitting but to a lesser extent. The five-minute hourly walk provided the best balance between supporting concentration, maintaining productivity and improving overall mood. Diaz said the research aimed to move beyond general recommendations encouraging people to “sit less and move more” by identifying a routine that employees could realistically adopt within a typical workday.
Sitting remains a growing workplace health concern
The findings come amid increasing concern over sedentary work patterns. According to the World Health Organization (WHO), insufficient physical activity is one of the leading risk factors for non-communicable diseases globally. Prolonged sitting has been associated with a higher risk of cardiovascular disease, obesity, type 2 diabetes and premature mortality, even among individuals who exercise outside working hours. The shift towards hybrid and office-based knowledge work has further increased the amount of time many employees spend seated during the day. Diaz noted that many office workers spend as much as three-quarters of their waking hours sitting, making regular movement increasingly important for both physical and cognitive health. The study suggests that short walking breaks may help improve attention, memory, executive functioning and mental freshness, factors closely linked to workplace performance.
Workplace culture may influence movement habits
Despite the benefits, the research found that some employees remain reluctant to leave their desks regularly because of concerns about how colleagues or managers may perceive frequent breaks. Researchers suggested organisations can encourage movement without reducing productivity by promoting walking meetings, encouraging employees to walk while taking phone calls or designing workplaces that naturally incorporate opportunities for movement. The findings align with broader workplace wellbeing research indicating that healthier work environments are increasingly associated with stronger engagement, lower burnout and improved productivity.
Experts call for further research
Commenting on the study, Emily McGrath, Senior Cardiac Nurse at the British Heart Foundation, said the findings reinforce the importance of incorporating regular movement into the working day. However, she also noted that the research relied on self-reported responses collected over a relatively short period, adding that longer-term studies would help establish the full impact of regular walking breaks on cardiovascular health and sustained workplace performance. As organisations continue exploring ways to improve employee wellbeing without compromising productivity, the study suggests that one of the most effective interventions may also be among the simplest: encouraging employees to step away from their desks for five minutes every hour.
