Office work is still largely built around long periods of sitting, whether that involves answering emails, joining video calls or working through tasks at a desk. While this setup is standard across many roles, health experts continue to warn that prolonged sitting can carry risks for long term health – including increased likelihood of heart disease, type 2 diabetes and weight gain.
At the same time, employees are increasingly being encouraged to take screen breaks during the working day. What remains less clear is how often people should step away from their desks without affecting productivity or workflow.
New research published in the British Journal of Sports Medicine suggests that short, regular movement breaks may offer a practical solution that supports both wellbeing and performance.
Hourly Movement Breaks Show Strongest Impact
The study, conducted by researchers at Columbia University, examined more than 11,000 US employees, most of whom worked in office based roles across eight to nine hour shifts. Participants were first asked to follow their normal working routine for one week. During this period they completed daily surveys tracking mood, tiredness and self reported performance.
Over the following two weeks, they were asked to take structured walking breaks during the working day. These breaks lasted five minutes and were scheduled either every 30 minutes, every hour or every two hours. Participants continued to complete daily surveys throughout the trial period.
The results showed that while all movement patterns provided some benefit, their impact varied depending on frequency. A walk every 30 minutes improved mood and reduced tiredness but was considered disruptive to work. A walk every two hours was better than no movement but produced smaller improvements.
Findings Highlight Practical Workplace Health Strategy
The most balanced outcome came from five minute walking breaks taken every hour. This approach was linked to improvements in productivity, alertness and mood, while still being seen as feasible within a normal working day.
The study also reported that movement breaks were broadly viewed as realistic and acceptable across all tested schedules, suggesting strong potential for implementation in everyday work environments. Researchers found that regular movement breaks improved self reported psychosocial outcomes in a dose response pattern, meaning benefits increased with frequency up to an optimal point. Importantly, no negative effects on work performance were recorded.
The findings indicate that hourly movement breaks may represent a practical option for reducing the health impact of sedentary work while maintaining efficiency. The researchers also suggest that such approaches could be integrated into workplace health guidance and further tested at scale.