Five-minute hourly walks boost mood and productivity for office workers, study finds

Most adults spend three-quarters of their waking hours sedentary, but a simple five-minute walk each hour can significantly improve mood and reduce tiredness, according to research from Columbia University. Lead researcher Keith Diaz told BBC News that while the general advice to "sit less and move more" is correct, people need specific guidance on the "dose" of activity required.

The study involved over 11,000 US employees, mostly in office jobs, who initially maintained their usual routines. For the subsequent two weeks, they were instructed to take walking breaks at varying intervals: every half hour, every hour, or every two hours. Participants completed daily surveys assessing their fatigue, mood, and work performance.

Researchers found that while walking every half hour positively impacted mood and reduced tiredness, it proved disruptive to the workday. Conversely, a walk every two hours offered some benefit over no walking at all. However, the most effective and practical approach identified was a five-minute stroll each hour, which led to the greatest improvements in productivity, mood, and alertness.

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The good news is that a walk break every hour for five minutes is enough to improve mood and lower fatigue. And people found this realistic and attainable.