Researchers at a major university have shown that taking short walking breaks during long periods of sitting can offset some of the negative effects of a sedentary lifestyle. A study released in Medicine and Science in Sports and Exercise explored how brief bouts of movement influence health markers in adults who sit for most of the workday. The researchers evaluated different warm-up strategies, comparing one or five minutes of walking after every 30 minutes or after every 60 minutes of sitting. The experiment involved 11 adults who spent eight hours seated in an ergonomic chair, only taking breaks for prescribed walks on a treadmill or for restroom trips.
Throughout the session, participants were monitored and periodically checked for blood pressure and blood sugar levels, two key indicators of cardiovascular risk. The participants were allowed to work on laptops, read, and use their phones, while maintaining a uniform diet across the group. The findings revealed that the most effective pattern was five minutes of walking every 30 minutes. This approach significantly reduced both blood sugar and blood pressure, with decreases ranging from 4 to 5 mmHg. In addition, spikes in blood sugar after meals were reduced by about 58% compared with a no-warmup sitting condition.
Walking every 60 minutes, for one to five minutes, did not provide the same benefits. A more modest gain was seen with a one-minute walking break every half hour. That half-hour cadence also yielded notable reductions in fatigue and a clear improvement in mood, though none of the walking regimens appeared to affect cognitive function during the study. The researchers interpret these results as evidence that short, regular movement breaks during the workday can meaningfully lower the risk of heart disease and other chronic diseases later in life.
Overall, the study supports the idea that incorporating even short walks into daily routines can contribute to better cardiovascular health, improved energy levels, and a more positive work experience. The findings align with broader recommendations encouraging movement throughout the day to counteract the health impacts of prolonged sitting, a pattern common in modern workplaces.