The Health Benefits of Walking 200 Steps Every 2–3 Hours: A Simple Strategy to Prevent Cardiovascular, Renal, and MetabolicDisorders in the Workplace

Abstract

Background: Prolonged sitting has been linked to numerous adverse health effects, particularly for individuals in sedentary work environments. This study aimed to explore the health benefits of incorporating walking breaks, specifically walking 200 steps every 2–3 hours, among employees engaged in prolonged sitting during office hours. The primary focus was on cardiovascular health, kidney function, metabolic improvements, and musculoskeletal flexibility.

Methods: A total of 300 employees working from 08:00 to 16:00 in Parepare, Indonesia, participated in this study, which was conducted from January 2024 to December 2024. The participants were instructed to take walking breaks of 200 steps every 2–3 hours throughout their workday. Health outcomes were measured, including blood pressure, heart rate, serum creatinine, blood urea nitrogen (BUN), waist circumference, body mass index (BMI), fasting blood glucose, lower back pain, and urine output. Data were analyzed using paired t-tests, with a significance level set at p < 0.05.

Results: The results showed significant improvements in multiple health indicators. Systolic blood pressure decreased by 10 mmHg (p = 0.03), and diastolic blood pressure reduced by 6 mmHg (p = 0.02). Heart rate and pulse pressure decreased by 6 beats per minute (p = 0.04) and 4 mmHg (p = 0.04), respectively. Kidney function improved as serum creatinine decreased by 0.2 mg/dL (p = 0.01), and BUN levels reduced by 3 mg/dL (p = 0.02). Urine output increased by 300 mL/day (p = 0.03). Additionally, waist circumference decreased by 6 cm (p = 0.04), BMI reduced by 2 kg/m² (p = 0.04), and fasting blood glucose decreased by 10 mg/dL (p = 0.03). Musculoskeletal health showed improvement, with lower back pain decreasing by 3 points on the Visual Analog Scale (VAS) (p = 0.01).

Conclusion: This study demonstrated that walking breaks significantly contributed to improvements in cardiovascular health, kidney function, metabolic health, and musculoskeletal flexibility. The findings support the integration of short walking breaks into daily work routines as an effective strategy for enhancing employee well-being and mitigating the negative health effects of prolonged sitting. Future studies should explore the long-term effects and practical implementation strategies of walking breaks in various occupational settings.