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We all know that sitting for long periods isn’t great for our health, but with today’s screen-filled lifestyle, it’s hard to avoid. Thankfully, a recent study from Columbia University, in collaboration with NPR’s Body Electric podcast, has shed some light on a simple yet effective solution: walking. And not just any walking—regular, short bursts of movement throughout the day highlight the benefits of regular walking breaks for our overall health.
The Power of Regular Movement
The Body Electric study involved over 23,000 participants who incorporated five-minute walking breaks into their day, either every 30 minutes, every hour, or every two hours. The results were pretty amazing! All participants experienced improvements in their fatigue levels, mood, and overall energy. However, those who took breaks every 30 minutes saw the most significant benefits. Specifically, this group reported a 30% reduction in fatigue and a remarkable 60% reduction in blood sugar spikes after meals. These findings clearly demonstrate the profound benefits of regular walking breaks on immediate health markers.
How often do you move during the day?
30% Reduction in Fatigue 👇
60% Reduction in Blood Sugar Spikes 👇
Real-Life Results: Dana’s Transformation
Dana, a participant from Dallas, Texas, shared her journey during the study. After suffering a stroke due to arteriosclerosis, she knew she needed to make significant lifestyle changes. Despite her efforts to eat healthily and incorporate a daily walk into her routine, she still struggled with energy levels and high blood pressure. However, after joining the study and committing to walking every 30 minutes, she noticed remarkable improvements. Not only did her blood pressure drop by 40 points, but her doctor also indicated she might soon be able to stop taking insulin. Dana’s experience underscores the transformative benefits of regular walking breaks and how they can lead to life-changing health improvements.
My Experience: Walking Through the Florida Heat

When I first heard about this study, I was eager to give it a try. The idea of taking a five-minute break every 30 minutes seemed doable, so I set up a Pomodoro-like timer app on my watch to keep me on track.
Living in Florida, I quickly realized that walking outside in the middle of the day wasn’t a great option—hello, brutal heat! So, I got creative. Sometimes, I’d walk in circles inside my house, even using the time to clean up a bit while I moved around. Other times, I’d step outside to pull a few weeds or switch things up with some yoga or strength training.
It wasn’t always easy to stop what I was doing for those five minutes, but reminding myself that it was just a short break helped. While I wasn’t able to stick to the routine as much as I’d hoped, I found that I still benefited from the effort. Now, I often walk while working or chatting on the phone with my husband, and my WalkingPad has become my go-to tool for staying active. It’s amazing how quickly an hour can fly by when you’re walking and focused on something else! Embracing the benefits of regular walking breaks has truly enhanced my daily productivity and energy levels.

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How to Incorporate More Walking into Your Day
Given the study’s results, it’s clear that integrating more walking into your daily routine is essential. Understanding the benefits of regular walking breaks can motivate you to make small but impactful changes. But how can you do this without disrupting your workflow? Here are a few tips:
- Create Movement Cues: Link your walking breaks to specific tasks. For example, after finishing a meeting or completing a work task, take a quick walk before diving into the next item on your agenda.
- Set a Timer: Use a timer to remind yourself to take a five-minute walking break regularly throughout your day. It’s a simple way to ensure you stay consistent and reap the benefits of regular walking breaks.
- Use a WalkingPad: If stepping away from your desk isn’t always possible, consider using a WalkingPad. This compact, foldable treadmill allows you to walk while you work, making it easier to incorporate movement into your day without leaving your workspace. I highly recommend the WalkingPad for its convenience and effectiveness.
- Incorporate Walking into Meetings: If possible, take your meetings on the go. A walking meeting can be a refreshing change and can boost creativity and energy levels.
Why Walking Matters More Than Ever
The results of the Body Electric study highlight the importance of rethinking how we structure our days, especially in a world where many of us spend most of our time sitting. Regular walking breaks can not only reduce fatigue and improve mood but also contribute to long-term health benefits such as lower blood pressure and better blood sugar control. Embracing the benefits of regular walking breaks is more crucial than ever for maintaining our health in sedentary environments.
By making small, manageable changes to incorporate more movement into your daily routine, you can significantly improve your quality of life. And if you’re looking for an easy way to start, investing in a WalkingPad is a great step toward a healthier, more active lifestyle. Remember, it’s not just about exercising once a day; it’s about staying active throughout the day. A WalkingPad can make that extremely easy to incorporate into your day.

Make Walking Part of Your Routine
If you’re looking for an easy way to add more movement to your day, I highly recommend trying a WalkingPad. It’s perfect for those moments when you can’t step away from your desk but still want to stay active. Plus, it’s so quiet and smooth that you can easily walk for an hour without even realizing it. It also easily folds up and slides under your desk for when you are ready to sit again. Embracing the benefits of regular walking breaks has never been more convenient.
The Body Electric study showed that incorporating short walking breaks into your day can make a huge difference in how you feel—both physically and mentally. Even if you can’t manage a break every 30 minutes, any movement is better than none. It’s about building a habit that works for you, whether that means taking a few laps around your house, stretching out with some yoga, or using a WalkingPad to keep you moving while you work.
Remember, it’s not about being perfect; it’s about making small changes that add up over time. Start by setting a timer, take those short breaks, and see how much better you feel. Your body—and mind—will thank you!
How do you plan to get more movement in your day?