--- title: Here's How To Have More Energy at Work description: 10 minutes of walking up stairs is better for energy levels and work motivation than drinking soda and caffeine. canonical: https://time.com/4755843/walk-up-stairs-energy/ author: Real Simple article:opinion: false article:content_tier: free article:published_time: 2017-04-26T19:03:11.000Z article:modified_time: 2026-02-23T04:36:53.545Z article:section: Health og:title: Here's How To Have More Energy at Work og:description: Head for the stairs, not the soda machine, next time you hit a 3 p.m. slump og:url: https://time.com/4755843/walk-up-stairs-energy/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt02af4f810193dafb/6988cab586f68e70476e46fd/walking-stairs-afternoon-slump.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5184 og:image:height: 2916 og:image:alt: Blurred Motion Of Man Moving Up Staircase og:type: article twitter:card: summary_large_image twitter:title: Here's How To Have More Energy at Work twitter:description: Head for the stairs, not the soda machine, next time you hit a 3 p.m. slump twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt02af4f810193dafb/6988cab586f68e70476e46fd/walking-stairs-afternoon-slump.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Here's How To Have More Energy at Work > Sponsored content. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=c79a8447-6806-4645-9efb-9124135c3775&cr=time-nl-health-2026q3-v1) by [Amanda MacMillan / Real Simple](https://time.com/author/real-simple/) ## Amanda MacMillan / Real Simple Apr 26, 2017 7:03 PM UTC  Getty Images by [Amanda MacMillan / Real Simple](https://time.com/author/real-simple/) ## Amanda MacMillan / Real Simple Apr 26, 2017 7:03 PM UTC The next time you feel a 3 p.m. slump coming on, skip the vending machine and head to the stairwell instead. According to a new study, [10 minutes of stair-walking](http://www.sciencedirect.com/science/article/pii/S0031938416310666) is better for energy levels and work motivation than the amount of caffeine in a can of soda. For the new research, published in the journal _Physiology and Behavior_, University of Georgia researchers wanted to measure the effects of a simple exercise that could be done in a typical office setting where sedentary workers may only have a few minutes at a time for breaks. So they enrolled 18 female college students, all of whom reported being chronically sleep deprived, and conducted workplace simulations on three separate days. On two of the days, the participants took capsules containing either 50 mg caffeine (about the equivalent to a can of cola) or a placebo. The other day, they spent 10 minutes walking up and down stairs at a low-intensity pace. After each intervention, the women were given verbal and computer-based tests to gauge their mood and their performance on certain cognitive tasks. Neither the caffeine nor the exercise caused large improvements in attention or memory. But the women did exhibit a small increase in motivation levels after walking the stairs, compared to a decrease after having caffeine or placebo pills. Co-author Patrick J. O’Connor, a professor in UGA’s department of kinesiology, says the women also felt slightly more energetic after hitting the stairs. “It was a temporary feeling, felt immediately after the exercise,” he said in a [press release](http://news.uga.edu/releases/article/stairs-more-energy-research/). “But with the 50 milligrams of caffeine, we didn’t get as big an effect.” There’s been plenty of research showing that exercising for 20 minutes or more can boost energy levels, the authors wrote in their paper, but this appears to be the first study to look at such a short period of stair walking. They point out that feelings of fatigue were not significantly improved after either intervention, and say that longer bouts of exercise may be required to produce lasting effects. They also note that [taking walking breaks outdoors](http://time.com/4726709/tired-all-the-time-work/?iid=sr-link3), or with other people, may provide further mood-enhancing benefits. And of course, the authors aren’t suggesting that a quick burst of exercise is all you need for overall health. They say more studies are needed to determine the specific benefits of stair-walking—although previous research has shown that spending just 10 minutes on the stairs, three times a week, can have real [cardiovascular benefits](https://www.realsimple.com/health/fitness-exercise/even-short-stair-workouts-have-cardiovascular-benefits). Still, it’s good to know that this quick, zero-calorie energy booster is there when you need it; it’s also free and, in most workplaces, accessible rain or shine. And with recent news linking both regular and diet soda to [negative effects on the brain](http://www.health.com/alzheimers/diet-soda-linked-to-dementia-stroke), it’s nice to have an option that’s been shown to work just as well, if not better, than caffeine. “It’s an option to keep some fitness while taking a short break from work,” said O’Connor. “You may not have time to go for a swim, but you might have 10 minutes to walk up and down the stairs.” _This_ [_article_](https://www.realsimple.com/health/mind-mood/energy-boost-stairs-over-soda/?xid=time-rs) _originally appeared on_ [_RealSimple.com_](http://www.realsimple.com) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4755843/walk-up-stairs-energy/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4755843/walk-up-stairs-energy/"},"headline":"Here's How To Have More Energy at Work","datePublished":"2017-04-26T19:03:11.000Z","dateModified":"2026-02-23T04:36:53.545Z","description":"Head for the stairs, not the soda next time you feel that 3 p.m. slump","url":"https://time.com/4755843/walk-up-stairs-energy/","keywords":["Exercise & Fitness"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt02af4f810193dafb/6988cab586f68e70476e46fd/walking-stairs-afternoon-slump.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Amanda MacMillan / Real Simple"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt02af4f810193dafb/6988cab586f68e70476e46fd/walking-stairs-afternoon-slump.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Blurred Motion Of Man Moving Up Staircase","caption":"Blurred Motion Of Man Moving Up Staircase","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercisefitness/","name":"Exercise & Fitness"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4755843/walk-up-stairs-energy/","name":"Here's How To Have More Energy at Work"}}]}] ```