Sitting for extended periods of time has long been shown to have some potential health risks, and many people now understand the need to sit less and move more.
But while understanding this is a step in the right direction, it can still be difficult to actually find the time to take screen breaks and get moving, especially if you’re in a sedentary office job.
The good news is that a new study has found that taking breaks of just five minutes an hour – known as “movement snacking” – can help to improve your physical and mental health.
Read on to find out how these bite-sized movements can make a big difference, and how to incorporate them into your day.
Striking the right balance between movement and productivity can be tricky
Even if you consider yourself a pretty active person, you might be surprised by how much of your day is spent sitting down.
According to the NHS, most adults spend about nine hours a day sitting, whether that’s at work, watching TV, or travelling. And they’ve also cited that this can sometimes have a host of associated health issues, including:
- Increased risk of type 2 diabetes
- Being overweight or obese
- Increased risk of certain types of cancers
- Reduced ability to break down body fats and regulate blood sugar and blood pressure.
However, if the reason that you’re spending prolonged periods of time sitting is that you’re at work, all the science in the world isn’t going to let you simply stop doing your job. The key is finding an effective way to keep yourself moving enough to offset the damaging effects of all that sitting, without impacting on your productivity.
Fortunately, there is a way, and even better, it’s been proven to work. According to the BBC, a new study has found that taking five-minute breaks every hour can be the best way to stay active without affecting your work.
The study found that taking this break every half hour was beneficial but too disruptive, while every two hours was better than nothing but not hugely impactful.
5 minutes, once an hour, is the optimum for both wellbeing and work
Even if it seems counter-intuitive, taking a very short movement break from your screen can boost your productivity, rather than slow it down.
Walk and talk
This is a great one if you have lots of phone calls during your working day, as you can just stick on your headphones and make your next call a walking call. If you’re in an office or other workplace, you could get up and walk around the indoor space, or go outside and do a few laps of the car park. It’s a good idea to explain to your colleagues what you’re doing. You never know – some of them might even join in.
Go and fill your water bottle
Hydration is another important factor during your working day, helping to keep you alert and functioning. So, if you make your five-minute walk a mission to fill your water bottle, you’re boosting the benefits. Take the scenic route to the water dispenser in your building or, if you’re at home, fill your bottle and do a few laps in the kitchen or garden.
Run up and down stairs
By now pretty much everyone has heard the advice to take the stairs rather than the lift or escalator. Turn your break into running or walking up and down stairs a few times and you’ll be getting not just a screen break, but a free cardio exercise in the process.
Try a standing desk
This can offset some of the risks of too much sitting, as working at a standing desk can keep your circulation active, plus you can do mini movements the whole time, such as stretching or shifting your weight.
Get some fresh air
Take a walk around the garden, the block, or a convenient outdoor spot at your workplace, and you can enjoy some of the benefits of fresh air at the same time as getting yourself up and moving. This can help you feel energised and reduce your stress levels, so it’s a good one for physical and mental health.
Stretch your legs while the kettle is boiling
Switch on the kettle and instead of watching it boil, use the free time to walk around your kitchen or do some leg stretches. This helps you optimise your time away from the desk, combining making tea with getting some movement in at the same time.
March on the spot
If you just want a really simple way to keep active every hour, set yourself a reminder and march up and down on the spot for a few minutes. You’ll be breaking up prolonged periods of sitting without needing to move more than a few inches away from your desk.
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Please note
This article is for general information only and does not constitute advice. The information is aimed at individuals only.
All information is correct at the time of writing and is subject to change in the future.
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Approved by Best Practice IFA Group Limited on 13/08/2026.