Take More Breaks to Lose Weight

If you spend most of your workday glued to a chair, you’re not alone. But here’s the reality: prolonged sitting isn’t just uncomfortable—it’s also harmful to your health.

Newer research continues to support what health experts have been saying for years: regular movement throughout the day matters just as much as formal exercise. Small breaks—standing, stretching, even walking to the printer—can make a big difference in your weight, heart health, and long-term wellbeing.

Why Frequent Breaks Matter

A landmark study published in the European Heart Journal tracked the daily activity levels of more than 4,800 adults and found that prolonged sitting was directly linked to higher waist circumference, insulin resistance, and inflammation. Conversely, participants who took more frequent breaks—some as short as one minute—had lower waist measurements and better cardiometabolic health.

Dr Genevieve Healy, a researcher from the University of Queensland, led the study. “Even if you exercise for 30 to 60 minutes a day, what you do during the rest of the day still matters,” she explained. “This includes how long you spend sitting—and how often you break that sitting time.”

Translation: you can’t undo 8 hours of sitting with a 30-minute gym session. But you can offset some of that sedentary time by moving more throughout the day.

Quick Wins: How to Build Movement Into Your Workday

Breaking up your sitting time doesn’t have to be complicated. Here are simple ways to introduce more movement into your work routine:

• Set a timer to stand and stretch every 30–45 minutes
• Take walking meetings when possible
• Stand while taking phone calls or video meetings
• Use the stairs instead of the elevator
• Move your rubbish bin or printer across the room

Looking for a career that supports a healthier lifestyle? Consider roles that involve movement, such as fitness training, healthcare, or even community services—where every day is active and purpose-driven.

Yes, Exercise Still Matters

These mini-breaks are beneficial, but they’re not a replacement for regular physical activity. Health authorities, including the Australian Department of Health, still recommend at least 150 minutes of moderate-intensity exercise each week for adults.

But this research is clear: movement throughout the day adds up, and it counts toward better metabolic and cardiovascular health.

“Stand Up, Move More, More Often”

Dr Healy summed it up best: “Stand up, move more, more often.” These small, consistent efforts can help reduce the risk of weight gain, Type 2 diabetes, and heart disease—all while improving your mental focus at work.

So the next time you think about powering through your inbox for three hours straight, pause. Stand. Stretch. Walk. Your body—and brain—will thank you.