Feel Good Friday; Walk It Out

Friday, September 15, 2023

Annalisa Davenport

Are you someone who suffers from 10 a.m. early-day brain fog or that 2 p.m. mid-day lack of motivation? It might be time for you to take a break and add some movement to your day! 

Don't have time for a daily 30-minute walk around campus or even a 15-minute mini loop? Great news, researcher supports that even taking multiple 5-minute intentional walking breaks during your workday can help reenergize you! One study from Johnson & Johnson found that taking these short breaks away from work and intentionally moving your body can help boost your mood, counter fatigue, and reduce food cravings¹. 

New research also supports that short walking breaks taken throughout the day can also help reduce the risk of chronic illnesses. Dr. Keith Diaz, an exercise physiologist at Columbia University Irving Medical Center suggests that taking 5-minute light walks every half hour can help offset the harms caused by sitting for prolonged periods ². An article from Harvard Health Publishing reviewed research that identified what type of movement break combination during an 8-hour workday would result in the most significant changes in blood sugar and blood pressure. The research suggests that the best break combo was to take a break every half hour and to intentionally move the body for at least 5 minutes of light exercises ³. 

Long story short: when it doubt, walk it out! If you do have time to take a longer walking break, make sure to check out our designated walking paths on campus! 

(1) Kelly, A., "Walk This Way! How 5-Minute Strolls at Work Can Boost Your Mood and Cut Cravings" Johnson & Johnson, 04 Jan. 2017. Web Article. https://www.jnj.com/health-and-wellness/health-benefits-of-5-minute-walk-breaks-at-work 

(2)Hill, J., Carullo, D., " Short walking breaks can offset the harms of sitting too much, research shows." CBS News, 13 March 2023. News Article. https://www.cbsnews.com/news/walking-health-sitting-research/

(3) Solan, M., "Walking breaks counter the effects of sitting" Harvard Health Publishing, 1 April, 2023. Article. https://www.health.harvard.edu/staying-healthy/walking-breaks-counter-the-effects-of-sitting

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