Adherence
Performing six 5-minute moderate-intensity walking microbouts spread across a sedentary workday significantly improves self-perceived energy, mood, and vigor while reducing fatigue and food cravings compared to uninterrupted sitting.
If you sit for most of your workday, break your sitting every hour for just 5 minutes with moderate walking. This simple change significantly boosts your energy, mood, and reduces food cravings by the end of the day without hurting your cognitive performance. You do not need to find a large block of time for exercise; small, frequent movements are effective.
MICRO, but not ONE, improved mood, decreased levels of fatigue and reduced food cravings at the end of the day compared to SIT (p < 0.05 for all).
Why this rating
Randomized crossover trial with controlled conditions, standardized meals, and objective measures (heart rate, urinary hormones), though sample size is modest (n=30).
Source
Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function
Audrey Bergouignan et al. · International Journal of Behavioral Nutrition and Physical Activity · 2016
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