Kathmandu. Whether answering emails or attending video calls, the entire office day is spent sitting in a chair. However, this habit is harming our health. According to experts, staying for a long time can increase the risk of obesity, heart disease and type 2 diabetes.
Everyone knows it’s good to take a break from screens. However, it is not clear how often a ‘walk break’ is needed to maintain physical movement.
A new study published in the British Journal of Sports Medicine found that walking should be taken for 5 minutes every hour. This is called a ‘movement snack’.
This is the best and easiest way for people who spend their days in the office to maintain good health. It doesn’t affect their work either.
Mood improves by walking for 5 minutes every hour
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According to lead researcher Keith Diaz, most people spend three-quarters of their day sitting after waking up. He also endorsed the advice to “sit less and walk more”. “The good news is that walking for 5 minutes every hour can improve your mood and reduce fatigue,” Diaz said. People found this advice to be easy and applicable in everyday life. ’
Research on people working 8 to 9 hour shifts{
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The study, conducted by Columbia University, involved more than 11,000 US employees. Most of them worked in shifts of 8 to 9 hours. For the first week, they continued their normal routine. They completed daily surveys on fatigue, mood, and performance.
Over the next two weeks, they were asked to take a 5-minute walk break every half hour, 1 hour or 2 hours at work. Later, they completed the survey.
Every half-hour of walking improved mood and reduced fatigue. However, this hampered the work. It was better to walk every 2 hours than to walk. But. The researchers found that every hour of 5-minute walking, performance, mood and focus improved significantly.
‘Walking doesn’t mean stopping work’
According to researcher Keith Diaz, it is difficult to give up the habit of sitting for a long time. The study revealed that many employees are concerned about how their boss or co-workers perceive their break habits. “Although it may seem counterintuitive, walking breaks can actually improve work performance,” Diaz said. Taking breaks improves focus, memory, and thinking ability. People feel refreshed and relaxed. ’
According to Diaz, walking is cheap and that doesn’t mean stopping work. “You can walk during meetings or during phone calls. You can walk in or out of the office,” he said.
Emily McGrath, a senior cardiac nurse at the British Heart Foundation, praised the research. “Small movements can improve health,” she said. ’
However, she cautioned, “This study was done over a short period of time and included people to report their experiences. Therefore, long-term research is needed to determine its impact on heart health. – translated from BBC
