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Just five minutes of exercise can improve mood and energy
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Taking a five-minute movement break every 60 minutes seems to offer the best balance of efficiency and practice.
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Regular breaks of movement do not have a bad effect on labor productivity
WEDNESDAY, June 24, 2026 (NewsDay) – Got five minutes?
A new one to readpublished in the newspaper British Journal of Sports Medicinesuggests that five minutes of physical activity every hour can be just the thing to boost your mood, reduce fatigue and break unhealthy periods of sitting.
Keith Diaz Columbia University Medical Center in New York and colleagues analyzed data from nearly 11,500 adults who participated in a 21-day exercise challenge organized by National Public Radio in the United States.
Participants took five-minute breaks every 30, 60, or 120 minutes throughout the day. Then, each night they filled out questionnaires to assess their mental and physical health and their job performance.
Results: Fatigue and low mood decreased, while good mood increased in all groups. All three tables are also practical and easy to fit into the day.
But when the researchers compared the different approaches, hourly traffic breaks seemed to strike the best balance between feasibility and efficiency.
Despite concerns that being away from work can harm productivity, the researchers reassured: “Our findings challenge this perception,” they said.
Research has shown that short movement breaks do not affect performance and, in fact, produce small but favorable changes on average (4% to 7% for engagement and 1% to 3% for performance).
The authors said these findings show that “movement breaks are practical and effective, supporting their potential as a public health strategy.”
More information
The US Centers for Disease Control and Prevention has more information physical work breaks for the workplace.
SOURCE: Health Day TVJune 24, 2026
What does this mean for you?
Getting up and moving for just five minutes every hour can boost your mood, reduce fatigue, and may even help you be more productive during the workday.
