Sitting all day can take a toll on your mood and make you more tired. But walking five minutes every hour can improve your mood and reduce fatigue. The “Body Electric Challenge” was a two-week program designed to reduce sedentary behavior. Researchers looked at the data from 11,484 people who participated.
People in the challenge were sorted into groups and walked for five minutes at an easy speed either every 30 minutes, 60 minutes or 120 minutes during their days. They took surveys for seven days before the challenge and then throughout the two weeks of the challenge.
People who walked at least once an hour felt more cheerful and less tired. Their walks didn’t make them less productive. They got the same amount done.
There were both limitations and strengths in the study. The study was very large, with more than 11,000 participants from diverse backgrounds. But completing walks was self-directed, and reporting the results was through surveys instead of being monitored.
The researchers said “movement snacks” are the best way to boost wellbeing without losing productivity for people who are in a working environment — be that through employment, a volunteer position, familial obligations or physical limitations. Keith Diaz, the lead researcher, said most adults spend three-quarters of their waking lives sitting.
“Sit less, move more” is good advice. But you don’t have to move that much to reap rewards. “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,” said Prof. Diaz.
While a walk every half hour did help mood and reduce tiredness, it was also disruptive to tasks. If you are retired and not in a position where things “have to get done,” consider moving every half hour. If you work — paid or unpaid — walking hourly is very beneficial. Your mood and energy improve, but your workflow isn’t thrown off. Walking once every two hours helped, but nowhere near as much.
This research is important to retired people just as it is for folks in the workplace. Even hobbies can have us tied to a chair for hours. If you are in the middle of a craft, like quilting or knitting, you may worry about getting up and losing your rhythm. But getting up can be exactly what you need.
“Even though it may seem counter-intuitive, movement breaks actually can boost work performance,” said Prof. Diaz. “They can improve executive function, attention and memory. And it helps people feel more relaxed and fresh.” (https://www.bbc.com/news/articles/c78yzz936evo)
