Expert reveals daily activity that fights stress and improves sleep – and it only takes a few minutes

Medical Advice

Express newspaper

11/11/2025 19:25

If you're feeling more tired, anxious, or depressed during the fall and winter months, you're not alone. Shorter days make it harder to get natural light, affecting our sleep, energy, and mood.

According to Brenig Moore, occupational health and safety specialist from Astutis, a simple solution that takes just 10–15 minutes a day can work wonders: walking during your lunch break.

"Lunch breaks are important all year round, but especially in the fall and winter," Moore told the Huffington Post.

"A short walk for at least ten minutes increases alertness, improves mood and energy."

Why is natural light so important?

Without enough natural light, the natural sleep-wake cycle is disrupted. This can cause: Constant fatigue, loss of energy, increased stress, and a negative impact on sleep.

Sunlight is also the main source of vitamin D, which helps with bone health, immune function, and mood stability.

"A break in natural light helps keep serotonin levels—the happiness hormone—steady," explains Moore.

The benefits of a short walk

Prevents midday fatigue and performance decline;

Improves concentration and decision-making;

Reduces stress and the risk of professional burnout;

It relaxes muscles and protects joints from the stress of prolonged sitting.

“Sitting in front of a screen all day tires the brain,” says Moore.

"Even a 30-minute break can prevent hours of errors caused by fatigue."

Movement protects the body

Cold weather makes muscles stiffer and sitting in a chair for long periods of time worsens the aches.

A short walk at noon restores posture and reduces pain, preventing long-term joint and muscle problems.

Vitamin D – an essential supplement

Even if you get outside for 15–50 minutes every day, the NHS recommends taking a vitamin D supplement during the winter, to compensate for the lack of natural light.

Other ways to get vitamin D:

Fatty fish (salmon, mackerel);

Eggs (especially yolks);

Red meat;

Beef or chicken liver;

Fortified cereals

The recommended daily amount for adults and children over one year old is 10 micrograms.

The main lesson

Even a 10-minute walk during lunch can:

✅ Improve mood;

✅ Reduces stress;

✅ Helps sleep;

✅ Increases energy and concentration;

A small change that brings big health benefits. /GazetaExpress/