How a simple five-minute habit could boost Aussie workers’ health
Updated . First published at
A simple habit could help boost Australian workers’ health and reduce their risk of long-term issues like heart disease and some cancers.
New research has shown that just taking a five-minute movement break every hour can boost mood, reduce fatigue, and slash the harms of sedentary work.
Australian workers spend about five hours sitting down every day, and that has long-term health implications. AAP
Aussie workers spend more than 75 per cent of their time at work sitting, or about five hours per day, and a quarter of the population report they spend more than eight hours seated every day.
As well as making workers feel tired and unproductive, this sedentary work can increase the risk of long-term health concerns including cardiovascular disease, some cancers, type 2 diabetes and musculoskeletal disorders.
Even if you have time to exercise outside of work, staying seated for hours at a time, day after day, can have serious health implications.
The study found that a five-minute walking break every 30, 60 or 120 minutes had a positive impact on workers’ mood and alertness.
Hourly breaks were found to have the best balance between feasibility and effectiveness as the 30-minute interval was less feasible, and the 120-minute interval was less effective.
The best part – at least for employers – is that regular movement breaks don’t reduce worker productivity.
“Concerns that movement breaks might disrupt work productivity have been documented as a perceived barrier to implementation/adoption,” the researchers wrote.
“However, our findings counter this perception.”
Though the breaks didn’t improve perceived work performance, they could make for a happier, healthier workforce.
The study examined more than 19,000 adults in the US across a range of ages, occupations, and work environments.
It did face some limitations, however; it was short, most participants were highly educated white American women, and outcomes were subjectively reported.
But it does suggest that small habits could help boost mood and health for Aussies who spend most of their working hours sitting.
SafeWork NSW encourages workers to embrace office habits that encourage movement, like using a standing desk where possible, walking to speak to colleagues rather than messaging or emailing, and using the stairs.
Walk to a nearby spot to have lunch to break up hours spent sitting at your desk. Photographic
Other options include walking to the kitchen to fill up a water bottle, using amenities on a different level to encourage walking, or simply setting a reminder on your phone or smartwatch to get up and move every hour.
Aussies looking to really boost their health in a short time can even try ‘habit stacking’, where you pair physical exercise with personal development.
Taking a five-minute walking break to listen to an audiobook or podcast can work out the mind, while also working out the body – even for a short time.
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