05/18/2026
I was lucky enough to attend a Commonwealth Club discussion last week that answered questions my clients and I have wondered about for years: aside from working out (i.e., getting sufficient cardio, mobility and strength training), how much movement do we actually need during the workday when we’re stuck at desks and on devices?
If we’re being honest, most folks (including myself) really want to know how little movement we can get by with without suffering from disease, brain fog, mental health issues and early death.
Thanks to Manoush Zomorodi’s new book, Body Electric — based largely on a fascinating study conducted with 20,000 participants in partnership with NPR and Columbia University Medical Center researcher Keith Diaz, PhD — we now have a pretty solid answer: five minutes of super-simple movement for every 30 minutes of sitting.
I highly encourage my readers and clients to read or listen to the book (you can listen while getting in your movement breaks, like I did!). I can’t even attempt to convey all the lessons it includes, but I’ll share three takeaways from the discussion that Manoush, Melissa Painter from Breakthru, and Lesley McClurg from KQED held last week in San Francisco:
1. The ideal amount of movement for technology-tied humans appears to be a five-minute movement break for every 30 minutes of sitting. Is this possible for everyone? No. Should it be? Yes. But that’s part of a much larger conversation about societal change. In the meantime, do what you can. Maybe it’s two-minute breaks, like Melissa has found more manageable for her clients. Or perhaps it’s five minutes every hour or two. Something is better than nothing.
2. Standing doesn’t count. I’ve always heard, “Standing is better than sitting, but it’s not moving.” Standing has its own issues, and to get the full benefits of a break, you actually need to move your legs to stimulate the bodily responses we need for health — blood sugar regulation, blood pressure support, circulation, etc. Of course, there are exceptions for different bodies and situations.
3. The movement itself can be incredibly simple. Walking in place, doing a few air squats, walking around your house or office, stepping outside, or my personal favorite: a dance break. (Creative movement has its own set of benefits.) Any movement that gets you standing up and using your legs counts.
So what do you think? How many 2–5 minute movement breaks could you realistically take during your day?
