Major US Study Backs what UK Workplace Experts have Long Argued

New research from Columbia University has confirmed what workplace wellbeing specialists have been saying for years. Regular movement breaks during the working day can significantly improve mood, reduce fatigue and boost productivity. The findings, published this week in the British Journal of Sports Medicine, point to a five-minute walk every hour as the most effective and practical solution for desk-based workers.

The study surveyed more than 11,000 US employees, the majority in office roles working eight to nine-hour shifts. Participants who took hourly five-minute walking breaks reported the greatest improvements in alertness, mood and work performance. Breaks every half hour showed similar benefits but were found to be disruptive.

Lead researcher Keith Diaz noted that most adults now spend three-quarters of their waking day sedentary. His team found that walking breaks improve executive function, attention and memory, and help people feel more relaxed. “Even though it may seem counter intuitive, movement breaks actually can boost work performance,” he said.

The research reinforces UK data gathered over two years ago. A 2024 survey of 2,015 UK desk workers conducted by AJ Products UK found that nearly 30% desk workers go for three hours or more without leaving their workstation. Only 41.5% reported taking hourly breaks, indicating room for improvement in wellbeing practices.

Helen Beebe, Managing Director of AJ Products UK, says of the Columbia University findings, “happiness at work has always been central to our thinking, and that means taking the physical side of workplace wellbeing seriously.  We have been raising the alarm on sedentary working habits for some time. Our own data showed that a significant proportion of UK desk workers were going for hours without moving. This study puts a very clear number on what good practice looks like, five minutes, every hour. That is achievable for most people and most workplaces.”

Beebe also adds, “workplace wellbeing should not be considered an add-on.  By improving alertness, as an employer you are also enhancing your staff retention and engagement alongside productivity.”

Diaz points to walking meetings and pacing during phone calls as low-cost, practical ways to build movement into the working day without stopping work entirely.