Why is walking at work good for health and productivity?
By Cowork Zagreb Editorial Team · Updated 2026-10-02
Prolonged sitting is part of everyday work for a large number of people. Freelancers, remote workers, and employees who spend most of the day at a computer can often spend hours in the same position, with little movement between meetings and tasks.
Walking at work is a simple way to break such a routine. It does not require special equipment, a membership, or much time, and it can be part of an ordinary break during the workday. A short walk allows you to get up from your desk, change your surroundings, and spend part of the day moving instead of in front of a screen.
Regular physical activity is associated with a number of health benefits, including better cardiovascular and metabolic health, as well as benefits for mental health and cognitive function. The World Health Organization recommends that adults get at least 150 to 300 minutes of moderate aerobic activity per week, while reducing the amount of time spent in sedentary behavior.
Why is walking during the workday important?
When you spend a large part of the day sitting, it is easy to neglect movement. Work tasks, meetings, and deadlines often follow one another, so a break of a few minutes may seem unimportant.
That is precisely why a walking break can be a practical habit. You do not have to organize a separate workout. You can walk before the next meeting, leave the office during your lunch break, or walk for a few minutes after completing a demanding task.
This approach does not mean that walking replaces regular physical activity. The goal is to reduce the amount of uninterrupted sitting and find more opportunities for movement throughout the day.
WHO also emphasizes that even a small amount of physical activity is more beneficial than complete inactivity and that movement can be incorporated into everyday life through work, transportation, recreation, and other activities.
What are the health benefits of walking?
Walking is a form of physical activity that is easy to incorporate into your daily routine. Regular physical activity is generally associated with better cardiovascular health, a lower risk of some chronic diseases, and better mental and cognitive health.
It is important, however, to distinguish regular physical activity from one short walk. We cannot expect a few minutes of walking during a single workday to, by itself, resolve the effects of a long-term sedentary lifestyle. However, multiple short opportunities for movement can help reduce the amount of time spent completely inactive throughout the day.
Walking and mental health
The benefits of walking are not limited to physical health. A systematic review and meta-analysis of 75 randomized controlled trials found an association between walking and reduced symptoms of depression and anxiety in adults. The results varied depending on the type and circumstances of walking, so walking should not be presented as a substitute for professional help with mental health difficulties.
For the workday, this can mean something simpler: after several hours of work, you can briefly leave your usual work environment, step away from the screen, and spend a few minutes moving.
How can walking affect concentration during the workday?
A short break does not necessarily mean that you are wasting time. It can be a useful way to create a clear boundary between two tasks.
For example, after completing a demanding task, you can take a walk before moving on to the next one. Instead of immediately opening a new tab or moving on to the next meeting, a few minutes away from the workspace can serve as a transition between activities.
However, it is important to be cautious about claiming that every walk will automatically increase productivity. A systematic review of interventions aimed at reducing sedentary behavior at work found that the results for productivity and work performance varied. For example, standing interventions generally did not show a negative effect on productivity, while the results for walking and cycling were mixed.
Therefore, it is better to view walking as part of a sustainable work rhythm rather than as a simple trick for increasing productivity.
How much should you walk during the workday?
There is no single ideal length of a walk that works for everyone. It is important to look at the total amount of physical activity throughout the week, rather than just one break.
For adults, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week. If you are currently not physically active, you can start with smaller amounts of movement and gradually increase the frequency, duration, and intensity.
In practice, this can look like this:
- 5–10 minutes of walking between two tasks
- a short walk during your morning or afternoon break
- walking during part of your lunch break
- a short walk before or after an online meeting
- walking to get coffee or lunch instead of using the car
- a short walk after several hours of working at a computer
You do not have to do all the activities at once. Several shorter opportunities for movement may be easier to fit into the workday than one long activity.
When is the best time to take a walking break?
The best time for a walk depends on your schedule, energy levels, and type of work. You do not have to wait for a specific part of the day if it works for you to take a short break earlier.
In the morning
A morning walk can be a way to start the day with movement before work responsibilities begin to pile up. If your schedule allows, you can walk part of the way to work or to your coworking space.
Between meetings
If you have several online meetings in a row, a short walk between them can be more practical than staying at the same desk. Even a few minutes of changing your position and surroundings can break up a period of prolonged sitting.
After several hours of work
If you notice that you are having difficulty concentrating or have been sitting for a long time without a break, this can be a good time for a short break. Get up, move away from the screen, and take a walk.
After lunch
A short walk after a meal can also be a practical way to get moving again instead of immediately sitting down at the computer. Research shows that physical activity after a meal can reduce the rise in blood glucose after eating, although the studies examining this are relatively small and differ in terms of participants and activity protocols.
How can you incorporate walking into the workday?
The easiest way is to connect walking with habits you already have.
Instead of trying to find an additional 30 minutes every day, set aside several moments when you will get up and walk.
For example:
| Situation during the day | Possible active break |
|---|---|
| Before starting work | 5–10 minutes of walking before opening the computer |
| After a demanding task | A short walk before moving on to a new task |
| Between meetings | Walking instead of staying at the desk |
| Lunch break | Use part of the break for walking |
| Afternoon energy dip | A short break away from the workspace |
| End of the workday | Walking as a transition from the workday to personal time |
This approach can be particularly useful for people who work from home because it creates a clearer separation between work time and time for rest.
Why is it important to break up prolonged sitting?
The issue is not only how much you move after work. It is also important to consider how long you sit continuously throughout the day. WHO recommends that adults limit the amount of time spent in sedentary behavior and, when possible, replace it with physical activity of any intensity, including low-intensity activities.
For office and remote workers, this means that it is not enough to think only about exercising after work. Movement can also be incorporated into the workday itself. Walking to another part of the building, getting coffee, walking while on a phone call, or briefly stepping outside the coworking space are simple ways to break up prolonged sitting.
How can the work environment encourage more movement?
The work environment can make it easier or more difficult to develop active habits. If you spend the entire day in one place and everything you need is within reach, it is easy to go several hours without significant movement. On the other hand, a flexible workspace can allow for more natural breaks throughout the day. You can change your place of work, go for a short walk, attend a meeting in another space, or spend part of the day away from your usual workplace.
For freelancers, entrepreneurs, and remote workers in Zagreb, coworking can be one option for creating a clearer structure for the workday. Instead of spending the entire day at home, you can associate your workspace with a specific part of the day and use walking and other activities as a natural transition between work responsibilities.
Where can you go for a walk during the workday in Zagreb?
Zagreb is compact enough that a short walk can be easily incorporated into the workday without a long journey. If you work in the city center, you can use your break for a short route through the surrounding streets, squares, or green spaces. For people who work in a coworking space, the ability to step out of the work environment and change their perspective within a few minutes is particularly valuable.
You do not always need a lot of time for a walk. Even a short break can be more interesting if you use it to discover quieter parks, passageways, and other lesser-known locations. Take a look at our guide Hidden Places in Zagreb Worth Visiting for a few ideas for your next walk.
If you work at Cowork Zagreb, you can use the location as a starting point for a short outdoor break. After several hours of working at a computer, a few minutes away from the screen can be a simpler way to change your pace than staying at your desk and trying to regain concentration on your own.
If you want to explore the city a little during your break, walking can also be an opportunity to discover lesser-known Zagreb locations. Take a look at another one of our guides, 10 Secrets of Zagreb That Even Many Zagreb Residents Don’t Know, and discover interesting stories and hidden corners of the city.
How can you incorporate walking without losing productivity?
Walking during the workday does not have to mean taking a long break or interrupting all your responsibilities. The key is to adapt it to your schedule. If you have a very demanding day, you can start with a few minutes of walking. If you have a longer lunch break, you can spend part of that time walking. A phone call that does not require computer work can be taken while walking, if appropriate for the situation.
It is also important to distinguish an active break from a distraction. If you go for a short walk with the clear goal of returning to your task, there is a greater chance that the break will remain part of your work rhythm instead of turning into unplanned browsing of the internet or social media.
Walking at work does not have to be a major change
The biggest advantage of walking during the workday is its simplicity. You do not need special equipment, a membership, or a complicated plan. You only need to find a few moments when you can get up and move.
For people who spend most of the day at a computer, this can be a valuable addition to their daily routine. Regular physical activity has well-documented health benefits, and reducing prolonged sitting is part of recommendations for a healthier lifestyle. Therefore, do not view walking only as a break from work. It can be a way to make the workday a little more active, change your position more often, and prevent time spent in front of a screen from taking up every part of the day.
FAQ
How long should a walk during the workday last?
There is no universal duration that applies to everyone. Even a short walk can be a way to break up prolonged sitting. For overall health, regular physical activity throughout the week is more important; WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week for adults.
Is walking at work good for productivity?
Walking can be a useful part of a work routine because it breaks up prolonged sitting and gives you an opportunity to step away from the screen. However, research does not show that every active break automatically increases productivity, so it is better to view it as part of a healthier and more sustainable work rhythm.
Can a short walk help improve your mood?
Research shows an association between walking and reduced symptoms of depression and anxiety in adults. This does not mean that a short walk is a treatment for mental health difficulties, but regular physical activity can be part of healthier everyday habits.
Is it better to walk for one longer period or several times throughout the day?
For health, the total amount of physical activity is important, while you can adapt the schedule to your own day. Multiple shorter opportunities for movement may be more practical for people who work at a computer and have difficulty finding longer periods of free time during the workday.
Can walking after lunch be beneficial?
Movement after a meal can help control the rise in blood glucose after eating. A systematic review and meta-analysis showed that activity after a meal was associated with a smaller rise in blood glucose compared with inactivity, although the quality and size of the available studies have certain limitations.
How can I include more walking if I work from home?
You can start with small changes: take a walk before starting work, take a short break between two tasks, walk during a phone call when appropriate, or spend part of your lunch break outside. The goal is to find more opportunities for movement throughout the day, rather than necessarily taking one long walk.