LiifeHabit: Take Active Work Breaks
Benefit: Sitting for long stretches can take a toll on both your heart and your mind. The good news? Breaking up those hours of sitting with even small bursts of movement can make a big difference. Research shows that short, regular activities can sharpen your reaction time and boost cognitive function.
Even if you’re swamped, taking “microbreaks” of 2-3 minutes to stretch or move around can improve focus, executive function, and mental health without cutting into your productivity. You could try using tools like walking pads, bikes, or standing desks at work to keep you active and enhance your brainpower and performance.
Another nifty hack? Step outside for a quick walk. Research reveals that just 15 minutes outdoors can boost your attention span and working memory even more effectively than staying indoors.
Overview: Your body isn’t built for long stretches of sitting still! That’s why integrating active work breaks into your routine can bring a world of benefits for both your physical and mental health. If you have a sedentary job, make it a habit to get up and move at least once an hour. Your body – and mind – will thank you!
LiifeHabit Guide
Take Active Work Breaks
- Set a Timer: A great way to improve your productivity is the Pomodoro Technique. This method means you work for 25 minutes straight, then take a short break for 5 to 10 minutes. Studies show that these planned breaks can lift your mood and help you work better, so you finish tasks faster than if you took random breaks. You can find lots of apps, YouTube videos, and timers online to help you use this technique. Use each break for light physical activity.
- Choose Your Movements: Choose a few quick activities you enjoy, like stretching, walking, or doing squats. Mix things up to keep it fun. For example, you could try yoga one day and dancing the next. The aim is to make your breaks enjoyable rather than a chore. When you do activities you love, you’ll be more likely to stick with them and reap the benefits of staying active throughout the day.
- Incorporate Physical Activity into Your Routine: Make your workday more active by adding physical movement to your tasks. Try standing up during phone calls to keep your energy up. After meetings, take a quick stroll to clear your mind and process information better. This not only boosts your creativity but also helps reduce stress, making your work experience more enjoyable and productive.
- Stretch it Out: Begin with neck stretches: gently tilt your head to each side for 15-30 seconds. For shoulders, lift and roll them back. To stretch your lower back, stand, reach for the ceiling, and lean to each side. Finally, perform a seated twist by placing one hand on the chair’s back and twisting your torso to look over your shoulder, holding for a few breaths before switching sides.
- Take Longer Active Breaks at Lunchtime: Make the most of your longer lunch break by stepping outside for a refreshing run or brisk jog. Not only will it get your blood pumping, but you’ll also enjoy the mental boost that comes from being in nature. Consider starting a lunchtime run or walk club to inspire your colleagues and promote a culture of well-being throughout the organisation.
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