Daily Exercise Breaks for Cognitive and Psychological Health

(MOVD Trial)

Overseen By Instructor of Medicine, PhD

Age: 18+

Sex: Female

Trial Phase: Academic

Sponsor: Stanford University

Disqualifiers: Physical activity contraindications, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: 6

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial tests whether short bursts of exercise, known as "exercise snacks," can enhance mental sharpness and mood at work. Participants will try different routines, such as 1-4 minutes of moderate exercise several times a day, to determine the most effective approach. This trial suits individuals with desk jobs who sit most of the day and rarely take active breaks. As an unphased trial, it offers a unique opportunity to explore new methods for improving workday well-being.

Will I have to stop taking my current medications?

The trial information does not specify whether you need to stop taking your current medications.

What prior data suggests that this exercise intervention is safe?

Research shows that short exercise breaks, like the "exercise snacks" in this study, are safe and effective. These quick, moderate-to-vigorous activities easily fit into daily life and improve mood and focus without requiring special equipment.

Previous studies found that people manage these short bursts of activity with ease. They often feel better both mentally and physically after these small exercise breaks. No evidence suggests harmful effects from these activities, making them a safe way to boost mental health and brain function.

Overall, the goal is to encourage more movement during the day to enhance well-being and mental clarity. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about this trial because it explores the potential of short, frequent exercise breaks, or "exercise snacks," to boost cognitive and psychological health. Unlike typical treatments that might involve medication or lengthy exercise sessions, these exercise snacks are brief and designed to be easily integrated into daily life, especially for those who sit for prolonged periods. The trial investigates various combinations, including multiple 1-minute or 4-minute sessions, which are innovative approaches compared to standard longer exercise routines. This method could offer a simple, accessible way to enhance mental well-being, making it a promising area of research.

What evidence suggests that this trial's exercise snacks could be effective for cognitive and psychological health?

Research has shown that short bursts of physical activity, known as "exercise snacks," can enhance brain function. One study found that participants performed better on mental tasks after just one session of exercise. This trial will explore various regimens of exercise snacks, including 4x4-minute, 4x1-minute, 1x1-minute, and 1x4-minute daily sessions, to assess their impact on cognitive and psychological health. Exercise snacks also improve heart and lung health in typically inactive individuals. These quick activities can boost health measures such as fitness levels and blood pressure. Overall, these findings suggest that brief, regular activity can offer significant health benefits, especially for those who sit frequently. ^{1 6 7 8 9}

Who Is on the Research Team?

Marily Oppezzo, PhD

Principal Investigator

Stanford University

Are You a Good Fit for This Trial?

This trial is for people with sedentary jobs who are interested in breaking up their sitting time with short bursts of physical activity. Participants should be motivated to follow video-based instructions for simple exercises without equipment.

Inclusion Criteria

Participants must be English speaking

Participants must not be currently taking regular activity breaks at work

I spend most of my work day sitting.

Exclusion Criteria

Currently participating in another worksite physical activity intervention

I have a condition that worsens with increased physical activity.

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

1-2 weeks

1 visit (virtual)

Baseline

Participants complete a baseline survey and set up study accounts

2 weeks

1 visit (virtual)

Intervention

Participants engage in a 6-week exercise snack intervention with randomized group assignments

6 weeks

Weekly virtual check-ins

Maintenance

Participants take part in booster sessions to maintain behavior change

6 months

4 booster sessions (virtual)

Follow-up

Participants are monitored for behavioral data and complete semi-structured interviews

6 months

Data collection via Zoom

What Are the Treatments Tested in This Trial?

Interventions

• Daily Exercise Snacks

Trial Overview The study tests 'exercise snacks'—1-4 minute bouts of moderate-to-vigorous physical activity done throughout the workday. The goal is to see if these active breaks can improve mental and emotional well-being at work.

How Is the Trial Designed?

Group I: 4x4 Exercise Snacks/Day Experimental Treatment 1 Intervention

Participants will be assigned a daily goal of 4, 4-minute exercise snack to break up prolonged sitting.

Group II: 4x1 Exercise Snacks / Day Experimental Treatment 1 Intervention

Participants will be assigned a daily goal of 4, 1-minute exercise snack to break up prolonged sitting.

Group III: 1 x 4 Exercise Snack / Day Experimental Treatment 1 Intervention

Participants will be assigned a daily goal of 1, 4-minute exercise snack to break up prolonged sitting.

Group IV: 1 x 1 minute Exercise Snack / Day Experimental Treatment 1 Intervention

Participants will be assigned a daily goal of 1, 1-minute exercise snack to break up prolonged sitting.

Who Is Running the Clinical Trial?

Stanford University

Lead Sponsor

Trials

2,527

Recruited

17,430,000+

Published Research Related to This Trial

Exercise snacks, which are short bursts of physical activity, can effectively reduce sedentary behavior and promote regular exercise habits, making them a practical solution for overcoming barriers to physical activity.

Research shows that exercise snacks are safe and beneficial for various populations, including the elderly and individuals with obesity or diabetes, as they improve physical function, reduce fall risk, and enhance cardiorespiratory fitness.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

[Applying an Exercise Snack-Based Health Promotion Strategy]. Huang, CH., Yen, M.[2023]

This study will investigate the effects of a 24-week resistance exercise program on executive function in 90 cognitively normal older adults aged 65-80, aiming to determine if physical exercise can improve cognitive decline associated with aging.

The trial will assess various outcomes, including changes in brain structure, function, and molecular biomarkers, to understand the mechanisms by which resistance exercise may benefit cognitive health and potentially reduce dementia risk.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Active Gains in brain Using Exercise During Aging (AGUEDA): protocol for a randomized controlled trial. Solis-Urra, P., Molina-Hidalgo, C., García-Rivero, Y., et al.[2023]

A systematic review of 27 studies involving 2565 participants with mild cognitive impairment (MCI) found that physical and mental exercises, such as Tai Chi and dance, significantly improved cognitive performance, as indicated by various cognitive assessment scores.

These exercises not only enhanced cognitive abilities but also positively affected biomarkers, increasing levels of the beneficial αβ1-42 protein and decreasing Tau protein levels, suggesting a potential mechanism for their efficacy in managing MCI.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effects of mind-body exercise on cognitive performance in middle-aged and older adults with mild cognitive impairment: A meta-analysis study. Cai, H., Zhang, K., Wang, M., et al.[2023]

Regular physical exercise, particularly aerobic and mind-body exercises, positively impacts executive function in cognitively healthy adults aged 60 and older, improving working memory, cognitive flexibility, and inhibitory control.

Interventions lasting more than 13 weeks showed significant improvements in working memory and cognitive flexibility, while those over 26 weeks enhanced inhibitory control, highlighting the importance of exercise duration for cognitive benefits.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effects of physical exercise on executive function in cognitively healthy older adults: A systematic review and meta-analysis of randomized controlled trials: Physical exercise for executive function. Xiong, J., Ye, M., Wang, L., et al.[2021]

Citations

1. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC12197268/

The Influence of Workplace-Integrated Exercise Snacks on ... Results: Significant acute improvements (p ≤ 0.05) were observed across all cognitive outcomes following a single bout of exercise. Significant ...

2. everydayhealth.com everydayhealth.com/fitness/exercise-snacks-could-give-your-heart-and-lungs-a-big-boost/

'Exercise Snacks' Could Give Your Heart and Lungs a Big ... Quick bursts of movement dubbed “exercise snacks” led to improved heart and lung function in physically inactive adults, according to new ...

3. frontiersin.org frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2025.1643153/full

The effectiveness of exercise snacks as a time-efficient ... By assessing 27 trials encompassing 11 distinct CMH outcomes, we found that ES significantly improved nine cardiometabolic indicators VO2max, BF%, WC, SBP, DBP, ...

4. onlinelibrary.wiley.com onlinelibrary.wiley.com/doi/10.1111/sms.70114

Effects of Exercise Snacks on Cardiometabolic Health and ... ExSn significantly enhances cardiometabolic health, especially in physically inactive adults. As a novel, time-efficient approach, ExSn can be ...

5. researchprotocols.org researchprotocols.org/2025/1/e64455

A Work-Based, Fully Remote, and Peer-Supported ... Although existing workplace exercise snack interventions exhibit mostly positive outcomes, more research is needed to elucidate the best ...

6. nature.com nature.com/articles/s44184-024-00113-7

Causal effects of sedentary breaks on affective and ... Previous studies have provided evidence that short sedentary breaks are feasible to integrate into daily life and can improve affective and cognitive ...

7. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC11205001/

Ten-Minute Physical Activity Breaks Improve Attention and ... Activities like walking in nature can enhance mental health and cognitive performance by reducing stress and improving mood and attention [61]. Virtual reality- ...

8. bfpt.springeropen.com bfpt.springeropen.com/articles/10.1186/s43161-024-00254-y

Immediate effects of exercise snacking on physical fatigue ... Exercise has been reported to be beneficial in reducing pain and fatigue, as well as improving mood, in patients with knee osteoarthritis (KOA).

9. mayoclinic.org mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Exercise and stress: Get moving to manage stress Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.