Taking just five minutes to walk each hour could be enough to counter the negative health effects of sitting for long periods, according to new research. The study found that short, regular movement breaks – sometimes described as ‘exercise snacks’ – boosted people’s mood, lessened fatigue and did not affect their performance at work.
Researchers say the findings offer a simple and realistic way for people to protect their health, particularly those with desk-based jobs. Experts behind the study, published in the British Journal of Sports Medicine, said prolonged sitting has become a major public health concern.
Adults in high-income countries now spend around 11 to 12 hours a day sedentary – more than three-quarters of their waking time. This in turn is increasing their risk of chronic illness, poor mental health and early death.
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Sitting for long periods is thought to harm the body by reducing muscle activity and slowing blood flow, particularly in the lower limbs. Regular movement, even in short bursts, can help reverse these effects by improving circulation and supporting the body’s ability to process fats and sugars.
To better understand the impact of these breaks, researchers analysed data from more than 11,000 participants in a US-based movement challenge. Participants followed their usual routine for a week before introducing five-minute walking breaks at different intervals – every 30 minutes, every hour or every two hours – over a further 14 days.
Throughout the three-week period, participants reported on their mood, fatigue levels and work performance. A smaller group of full-time workers also received prompts throughout the day to record their feelings in real time, reports PA.
The results showed that all break patterns were seen as manageable, but taking a five-minute walk every hour struck the best balance between effectiveness and practicality. More frequent breaks – such as every 30 minutes – led to the biggest improvements in mood, but were considered harder to maintain consistently.
Across all groups, participants reported feeling less tired and in better spirits, while productivity at work remained unchanged – challenging the idea that stepping away regularly could reduce efficiency. Researchers said the findings highlight the potential for small, regular changes to have a meaningful impact on both physical and mental well-being.
Emily McGrath, a senior cardiac nurse at the British Heart Foundation, said the study reinforces what is already known about the risks of prolonged sitting. “Sitting for long periods increases the risk of heart and circulatory disease and early death,” she said. “Taking regular ‘energy snacks’, like a five-minute walk each hour, can boost mood and support heart health.”
She added that while fitting in regular breaks may be challenging for some, even small amounts of movement can make a difference. However, she noted that the study relied on self-reported data and covered a relatively short period, suggesting that longer-term research is needed to fully understand the impact on heart health.
For now, experts say the message is clear – getting up and moving regularly, even for just a few minutes, could be one of the simplest ways to protect your health.
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