Movement Breaks
Move 5 minutes out of every 30.
You worked out this morning. You got the standing desk. But you still feel drained by dinner.
Science can help. A 2023 Columbia University study, led by Dr. Keith Diaz, found that with five minutes of movement every thirty minutes of sitting, people reported more energy, less pain, and better focus. The study also showed significant improvements in blood glucose and blood pressure in as little as eight hours.
A follow-up study run by NPR's Body Electric with thousands of listeners found participants reported a 25% drop in fatigue.
We call this the Diaz protocol.
Less movement doesn't have the same effect. Neither does standing. Neither does an hour at the gym. The point is to keep the blood flowing during long periods of stillness — usually in front of a screen.
Movement Breaks is the iPhone app that helps you follow the Diaz protocol. It shows you when your day fills with long periods of inactivity, and reminds you to move.
In development. Release planned for 2026.
Want to help test it before launch? Email contact@vitalitylabs.ai.
Learn more about the Diaz protocol
- Manoush Zomorodi's TED Talk — “Sitting all day is killing you. Here's what to do about it.”
- The Body Electric podcast — NPR, hosted by Manoush Zomorodi
- What the Body Electric study found — NPR
- Body Electric — the book by Manoush Zomorodi
- The Diaz study — “Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk”, Medicine & Science in Sports & Exercise, 2023
About this app
Movement Breaks helps you follow the Diaz protocol. It is not a medical device and is not intended to diagnose, treat, or prevent any condition. Talk to your doctor about what's right for you.
See the privacy policy, terms, or support.