Why a 5-Minute Movement Break Every Hour Could Be One of the Best Things You Do for Your Health
Sitting too much? You are not alone!
Many of us spend far more of the day sitting than we realise. We sit at desks, in meetings, in the car, to eat, to relax……and it goes on! Then, we often wonder why our back feels stiff, our neck aches, our hips feel tight or our energy dips during the afternoon.
At goPhysio in Chandler’s Ford, we regularly see people from Chandler’s Ford, Eastleigh, Southampton and Winchester who are not necessarily “unfit”, but who spend long periods of the day in one position. They may go to the gym, walk the dog or attend Clinical Pilates, yet still experience discomfort linked to prolonged sitting.
A recent study published in the British Journal of Sports Medicine has highlighted a simple but powerful idea: taking a short 5-minute movement break every hour may help reduce some of the effects of sitting for long periods.
The best part? It does not need special equipment, a gym membership or a complete lifestyle overhaul. It starts with standing up and moving, little and often.
What did the study find?
The study looked at movement breaks as a realistic public health strategy for people who spend a lot of time sitting. Researchers analysed data from more than 19,000 adults taking part in the Body Electric Challenge, where participants were encouraged to take 5-minute walking breaks at different intervals: every 30 minutes, every 60 minutes or every 120 minutes. The key finding was that all movement break patterns had potential benefits, but 5 minutes every hour appeared to offer the best balance between effectiveness and real-life practicality. The study found that short movement breaks were associated with:
- reduced fatigue
- improved mood
- reduced low mood
- no negative impact on work performance
- good acceptability and feasibility for everyday life
In simple terms: moving for 5 minutes every hour seemed realistic enough for people to stick with, while still being frequent enough to make a meaningful difference.
Why sitting for long periods can be a problem
Sitting is not “bad” in itself. We all need to sit, rest, recover and work. The issue is prolonged, uninterrupted sitting. When we stay in one position for long periods, several things can happen:
- muscles become less active
- joints can feel stiff
- circulation may reduce
- posture can become more slumped
- hips, back, neck and shoulders can become more uncomfortable
- energy and concentration can dip
- movement can start to feel harder than it should
From a physiotherapy point of view, the body loves variety. It is not designed to stay in one fixed position for hours at a time. Even a “perfect” sitting posture can become uncomfortable if you hold it for too long. Often, the best posture is your next posture.
What counts as a movement break?
A movement break does not need to be complicated. You do not need to get changed, sweat, stretch on the floor or do a full workout. A 5-minute movement break could include:
- walking around the office or house
- walking up and down the stairs
- doing a few sit-to-stands from your chair
- gentle shoulder rolls
- calf raises while waiting for the kettle
- marching on the spot
- a short walk outside
- standing and moving while taking a phone call
- walking to speak to a colleague instead of sending a message
- doing a few simple mobility exercises
The aim is not intensity. The aim is interruption. You are simply breaking up the time your body spends still.
Why hourly movement breaks may help back, neck and hip stiffness
When you sit for a long time, your body adapts to that position.
Your hips stay flexed.
Your spine may round.
Your shoulders may creep forwards.
Your neck may hold tension.
Your glutes and leg muscles may become less active.
Over time, this can contribute to stiffness, discomfort or a feeling that your body is “seizing up”, particularly around the lower back, neck, shoulders and hips. Short, regular movement breaks can help by:
- changing joint position
- improving circulation
- gently activating muscles
- reducing static loading on the spine
- giving your nervous system a reset
- helping you feel less physically and mentally fatigued
This is particularly relevant for desk workers, drivers, people working from home and anyone who spends long periods in front of a screen. If you are struggling with regular back pain or neck pain, movement breaks can be a helpful starting point – but it is also worth understanding what is causing your symptoms in the first place.
“But I exercise already – does sitting still matter?”
Yes, it can. Regular exercise is hugely beneficial, but it does not automatically cancel out the effects of sitting for the rest of the day. You might do a Pilates class, go for a run or walk the dog, but if the rest of your day involves 8 – 10 hours sitting, your body may still benefit from more frequent movement.
Think of it like hydration. Drinking a big glass of water once a day is helpful, but most people feel better when they sip regularly throughout the day. Movement works in a similar way. Your weekly exercise matters, but your daily movement rhythm matters too.
The NHS physical activity guidance also encourages adults to reduce time spent sitting or lying down and break up long periods of not moving with some activity.
A simple hourly movement plan
Here is a realistic way to start.
Step 1: Set a gentle reminder Use your phone, smartwatch, calendar or computer to remind you once an hour. Try labelling it something positive, such as:
- “Move for 5”
- “Body reset”
- “Walk and breathe”
- “Change position”
- “Energy break”
Step 2: Choose 3 easy options Do not overcomplicate it. Pick 3 movement breaks you can do anywhere. For example:
- Walk for 5 minutes
- Do 10 sit-to-stands and shoulder rolls
- Walk up and down the stairs twice
Having a simple menu makes it easier to act without thinking.
Step 3: Link it to something you already do Movement breaks are easier when attached to existing habits. Try moving:
- after each online meeting
- before making a drink
- after sending an important email
- every time you finish a task
- during phone calls
- before lunch and mid-afternoon
Step 4: Make it normal at work Movement breaks should not feel like a personal failure or a disruption. They are part of looking after your body and your performance. Workplaces can help by encouraging:
- walking meetings
- standing check-ins
- movement between appointments
- screen breaks
- printer or water-station walks
- flexible workstations
- team wellbeing reminders
A movement-friendly workplace is not about doing less work. It is about helping people feel and function better while they work. You may also enjoy our previous article on On Your Feet Britain, which shares more ideas for sitting less and moving more during the working day.
What if I already have back pain?
If you have back pain, neck pain, hip pain or ongoing stiffness, movement breaks can be a helpful starting point, but they may not be the whole answer. Pain linked to sitting can have many contributing factors, including:
- reduced strength
- reduced mobility
- previous injury
- stress and tension
- poor workstation setup
- lack of recovery
- changes in training or activity
- irritated joints, muscles or nerves
If your pain is persistent, worsening, spreading down your arm or leg, affecting sleep, or stopping you doing normal activities, it is worth getting it assessed by a physiotherapist. At goPhysio, we can help identify what is driving your symptoms and give you a clear plan to move better, build strength and feel more confident.
Is standing better than sitting?
Standing can be useful, but standing still for long periods is not magic either. The real goal is not simply to swap sitting still for standing still. The goal is more movement variety. A good working day might include a mix of:
- sitting
- standing
- walking
- stretching
- strengthening
- changing position often
If you use a standing desk, try alternating between sitting and standing, rather than standing all day. Your body still needs regular movement.
How Pilates can support people who sit a lot
Pilates can be a brilliant complement to regular movement breaks. Where movement breaks help interrupt sitting during the day, Pilates can help you build:
- core strength
- hip mobility
- spinal movement
- postural awareness
- balance
- control
- breathing awareness
- confidence with movement
Many people who sit a lot feel they need to “stretch more”, but often the answer is a combination of mobility, strength and better movement habits.
At goPhysio, our Mat and Reformer Pilates classes are led by experienced instructors and are designed to help you move safely and effectively, whether you are new to Pilates, returning after injury or looking to feel stronger and more mobile.
If you need more individual support, Exercise Rehabilitation can also help you build strength, movement confidence and long-term resilience.
10 easy 5-minute movement break ideas
Try one of these every hour:
- Walk around the building or garden
- Walk up and down the stairs
- Do 10 slow sit-to-stands
- Do calf raises while standing
- March on the spot
- Walk while taking a phone call
- Do gentle spinal rotations
- Do shoulder rolls and arm circles
- Step outside for fresh air
- Do a short mobility flow: neck, shoulders, back, hips and ankles
The best movement break is the one you will actually do.
A realistic goal: progress, not perfection
You do not need to move perfectly every hour from tomorrow. Start with one part of the day. For example:
- move every hour during your morning work block
- take a 5-minute walk after lunch
- stand and move between meetings
- add a movement break before your commute home
Once that feels normal, build from there. Small changes, repeated consistently, can make a big difference.
When to get help
Book a physiotherapy assessment if you are experiencing:
- back pain that keeps returning
- neck or shoulder pain linked to desk work
- hip stiffness or pain after sitting
- pins and needles, numbness or weakness
- pain that affects sleep
- reduced confidence moving
- discomfort that stops you exercising
- symptoms that are not improving with simple changes
You do not need to wait until pain becomes severe. Getting advice early can help you understand what is going on and what to do next.
The goPhysio takeaway
The message from the research is refreshingly simple:
- You do not need to overhaul your life to move more.
- You do not need to exercise intensely every hour.
- You do not need to wait until you have pain to take action.
A 5-minute movement break every hour is a practical, realistic way to help your body feel better during the day. If you sit for long periods and struggle with stiffness, back pain, neck pain or low energy, start small. Stand up, walk, move your joints and change position regularly. Your body will thank you!
Need help with pain or stiffness from sitting?
At goPhysio in Chandler’s Ford, our physiotherapy, sports therapy, sports rehabilitation and Clinical Pilates teams help people move better, feel stronger and stay active.
Whether you are dealing with back pain, neck pain, hip stiffness, desk-related aches or simply want to build better movement habits, we can help you understand what your body needs and create a clear plan.
Book an appointment with goPhysio today and take the first step towards moving better, feeling better and adding life to your years.
FAQs
How often should I take a movement break from sitting? A recent British Journal of Sports Medicine study suggested that a 5-minute movement break every hour may offer a good balance between being effective and realistic. If hourly breaks feel too much to begin with, start with a few regular breaks each day and build up gradually.
What is the best movement break for desk workers? Walking is one of the simplest options. You could also do sit-to-stands, calf raises, shoulder rolls, gentle spinal rotations or a short mobility routine. The best movement break is one that feels easy enough to repeat consistently.
Can movement breaks help back pain? Movement breaks may help reduce stiffness and discomfort linked to prolonged sitting. However, if you have persistent, worsening or recurring back pain, it is best to see a physiotherapist for an assessment and personalised advice.
Is standing at my desk enough? Standing can be helpful, but standing still for long periods can also become uncomfortable. The goal is to change position regularly and add gentle movement throughout the day.
Do I still need exercise if I take movement breaks? Yes. Movement breaks are not a replacement for regular exercise, strengthening work or physical activity guidelines. They are a simple way to reduce long periods of stillness during the day.
Can Pilates help if I sit all day? Yes. Pilates can help improve strength, mobility, posture awareness and confidence with movement. It can be especially helpful for people who feel stiff, weak or uncomfortable after long periods sitting.