Menopause, Movement and Workplace Wellbeing: New Research Shows the Power of a Five-Minute Walk Every Hour
How hourly movement breaks could help reduce brain fog, boost wellbeing and support workplace performance
A new British Journal of Sports Medicine study suggests that taking a five-minute movement break every hour can improve mood, alertness and wellbeing while supporting productivity—a simple strategy that may be particularly valuable for women navigating menopause at work.
For women experiencing menopause symptoms such as brain fog, anxiety, low mood or reduced concentration, the findings offer a practical approach that can be easily incorporated into daily life, whether working from home, in an office, or on the move.
At Positive Pause, we're always looking for evidence-based ways to help women thrive at work during menopause. This latest research provides another valuable reminder that small changes such as “movement snacks” can have a meaningful impact.
Menopause, Brain Fog and Workplace Wellbeing
Many women tell us that one of the most frustrating aspects of menopause is not necessarily the physical symptoms, but the effect on mental clarity, confidence and emotional wellbeing.
Common experiences include:
Brain fog and forgetfulness
Difficulty concentrating
Anxiety and feeling overwhelmed
Reduced confidence
Low mood
Mental fatigue
Reduced energy levels
These experiences can be particularly noticeable during busy working days that involve long periods of sitting, meetings, screen time and sustained concentration.
The good news? New research suggests that one simple habit may help.
What the Study Found
Researchers investigated the impact of movement breaks in real-world settings among adults across a wide range of ages, occupations and working environments.
The study found that:
Regular movement breaks were considered feasible and easy to implement.
Participants reported improvements in psychosocial wellbeing.
Benefits increased as movement breaks became more frequent.
There was no evidence of negative effects on work performance.
Hourly movement breaks appeared to offer the best balance between practicality and effectiveness.
The findings build on previous evidence showing that prolonged sedentary behaviour can affect physical health and mental wellbeing. Importantly, this study demonstrates that movement breaks can work in everyday life, not just in laboratory settings.
Why This Matters During Menopause
Hormonal changes during menopause can influence mood, sleep, cognition and energy levels. While every woman's experience is unique, many find that periods of prolonged sitting can leave them feeling less energised and less focused.
Movement offers multiple benefits that may support menopause wellbeing, including:
Increasing circulation and energy
Supporting cognitive function
Enhancing mood
Reducing stress and tension
Improving focus and concentration
Creating opportunities for mental reset throughout the day
Rather than waiting until the end of the day for exercise, this research highlights the value of incorporating movement regularly throughout working hours.
Practical Ways to Introduce Hourly Movement Breaks
The encouraging aspect of this research is that movement breaks do not need to be complicated or time-consuming.
Women experiencing menopause symptoms may benefit from:
Taking a Five-Minute Walk Every Hour
A short walk around the office, home, garden or workplace can help refresh both body and mind.
Standing During Phone Calls
Walking while talking can increase daily movement without adding extra time to the day.
Using Calendar Reminders
Setting an hourly reminder can help build movement into a busy schedule until it becomes a habit.
Stretching Between Meetings
Simple stretches can reduce stiffness, improve circulation and create a valuable mental pause.
Walking Meetings
Where appropriate, walking meetings can encourage creativity, engagement and wellbeing.
Using Natural Break Points
Movement can be linked to existing routines, such as making a drink, visiting colleagues or taking a quick break between tasks.
What Employers Can Do
For organisations committed to supporting menopause in the workplace, this research offers another opportunity to create environments where women can perform at their best.
Positive workplace practices include:
Encouraging regular movement throughout the day
Creating a culture where taking breaks is supported
Designing meetings with short movement intervals
Training managers to understand menopause and workplace wellbeing
Promoting healthy working habits across all employees
Importantly, the study found no evidence that movement breaks negatively affected work performance, helping to reinforce the message that wellbeing and productivity can work hand in hand.
A Small Change with Big Potential
One of the most powerful aspects of this research is its simplicity.
When women are navigating brain fog, anxiety, low mood or mental fatigue during menopause, it's easy to assume that solutions must be complex. This study suggests otherwise.
Something as simple as standing up and moving for a few minutes every hour may support mental wellbeing, cognitive performance and overall health.
For women, managers and organisations alike, that's an encouraging message.
Looking Ahead
As awareness of menopause continues to grow, so too does the evidence base for practical strategies that help women flourish throughout their careers.
Regular movement breaks are not a replacement for medical advice, treatment or workplace support where needed. However, they represent an accessible, low-cost and highly achievable wellbeing practice that many women can start today.
At Positive Pause, we believe that creating menopause-friendly workplaces begins with education, awareness and practical action. Research like this helps us move closer to workplaces where women feel supported, valued and empowered at every stage of their career.
We're proud to partner with Menopause Movement in promoting practical, evidence-based ways to support women throughout menopause. This latest research reinforces a message we've long championed: movement doesn't need to be intense or time-consuming to make a meaningful difference to wellbeing.
In partnership with Menopause Movement we deliver online training for workplace menopause action plans, a valuable toolkit to add to your menopause policy.
Email us to discuss how we can bolster your menopause in the workplace support.
June 2026
