Brief walking breaks lasting just five minutes each hour can neutralise the harmful health effects associated with extended periods of sitting, according to new research published in the British Journal of Sports Medicine.The substantial study, involving 11,484 participants, found that these short bursts of activity – sometimes termed “exercise snacks” – enhanced participants’ mood and diminished feelings of tiredness without compromising their professional output.American researchers behind the findings noted that excessive sedentary behaviour has become a pressing public health concern, with adults in wealthy nations now spending between 11 and 12 hours daily seated, representing more than three-quarters of waking hours.Scientists believe prolonged sitting damages health by reducing muscular activity and blood flow to the lower limbs, while regular movement can restore metabolic processes governing how the body handles fats and glucose.Half-hourly walks may produce the greatest psychological benefits | GETTYTo investigate, researchers analysed data from participants enrolled in a nationwide American initiative encouraging small movement breaks throughout the day.Volunteers initially maintained their normal routines for one week before selecting their preferred break frequency – either every half hour, hourly, or every two hours – for a subsequent fortnight.Throughout the three-week period, participants completed questionnaires assessing their energy levels, emotional state and professional performance, while 1,200 full-time workers received daily text prompts to gauge immediate effects.The analysis revealed that all three break intervals were deemed practical and acceptable by participants, though less frequent interruptions were considered more sustainable.Mood improvements were reported across all break patterns, with half-hourly walks producing the greatest psychological benefits, while fatigue levels declined regardless of timing.Researchers concluded that hourly five-minute breaks struck the optimal balance between daily practicality and health gains.Crucially, the survey data indicated that brief walking breaks did not hamper workplace productivity – addressing a common concern among employers.”Concerns that movement breaks might disrupt work productivity have been documented as a perceived barrier to implementation/adoption. However, our findings counter this perception,” the team stated.The British Heart Foundation welcomed the findings whilst urging caution about their scope.Emily McGrath, senior cardiac nurse at the charity, said: “This study looked at how movement breaks affect mood and fatigue, but we also know that sitting for long periods increases the risk of heart and circulatory disease and early death.”A five-minute walk each hour can boost mood and support heart health | GETTYShe added: “Taking regular ‘energy snacks’, like a five-minute walk each hour, can boost mood and support heart health.”However, McGrath noted important caveats, observing that the research relied upon self-reported information and ran for a limited duration, meaning extended studies would be necessary to confirm cardiovascular benefits.