One of the challenges that office workers face is the sedentary nature of their work, typically done at a computer workstation. In addition to general health risks, the sedentary behavior of computer workers may increase the ergonomic risk of musculoskeletal discomfort. Sedentary behaviors can also increase the risk of problems like diabetes and heart disease. The good news is that there is an easy solution.

Taking short walking breaks throughout the workday can significantly impact overall health and worker productivity. A recent clinical study at Columbia University led by Keith Diaz, Ph.D. associate professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons, identified cardiometabolic markers linked to risk of disease and sedentary behavior. The research revealed the most effective type and dose of movement to reduce health risks that significantly reduced blood pressure and blood glucose - light-intensity walking for 5 minutes every 30 minutes.

Short walking breaks every 30 minutes in addition to the recommended physical activity guidelines* keep employees healthier and reduce the risk of ergonomic discomfort. Using reminders on the computer, smartphone or smartwatch can be helpful to keep employees moving throughout the workday. Walking promotes regular movement, which in turn increases focus and clears your mind. Moving your body helps to boost brainpower and improve energy levels, helping you feel more alert and motivated while preventing the slump that often comes with sitting for extended periods. Whether you're working on tight deadlines and need a quick boost or simply need to power through a long workday, incorporating regular walking breaks into your routine is an effective way to stay healthier, focused, energized, and productive.

*It is important to note that these movement breaks are recommended to promote better health, and are in addition to the ACSM/CDC recommended physical activity guidelines for adults, which state:

1. "All healthy adults aged 18 to 65 years should participate in moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous-intensity aerobic activity for a minimum of 20 minutes on three days per week.
2. Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week that work all of the major muscle groups."

Written by Joe Bootier, MA, CIE, EP-C, certified industrial ergonomist and exercise physiologist at EK Health.

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