Movement Revitalizes and Refreshes

Both the body and mind need breaks during any type of work. In static and mentally demanding jobs, such as knowledge work, taking breaks helps prevent the strain caused by staying in one position and maintains alertness throughout the day. For those who work in a sedentary job, incorporating short, active breaks into the day is particularly beneficial. Movement stimulates circulation, restores muscle function, and prevents muscle and joint problems. A great counterbalance to sitting is restorative dynamic movement, which might include standing on your toes, rotating your spine, or doing arm circles and swings. So, if you've been stationary for a long time, it's a good idea to start moving.

Taking breaks from work also reduces mental strain. After an active break, your thoughts may flow more freely. You might have experienced this firsthand when a problem you've been mulling over suddenly gets resolved during a walk or another form of physical activity. An active break doesn't need to be traditional workplace exercise; it can be something entirely different and enjoyable for you—only your imagination is the limit. For example, play your favorite music and dance for one song. Or go for a short walk outside while listening to the sounds of nature.

Start by Adding Mini-Breaks

The easiest way to add more activity to your workday is to make short mini-breaks, lasting from 30 seconds to a few minutes, a part of your daily routine. These mini-breaks should be taken whenever possible, as frequently as possible. It’s best to take a break before you feel tired, or at the very least when you notice that your alertness has dropped and your concentration is not at its best. During a break, you could stand up from your desk, gaze out the window into the distance for a moment, and rotate your shoulders a few times. This allows your body to recover, your mind to calm, and your eyes to get a much-needed rest from screen time.

In addition to mini-breaks and exercise breaks, it’s a good idea to take advantage of every opportunity for activity during the workday: Choose the stairs instead of the elevator, take phone calls standing up or walking around, and if it fits the nature of the meeting, hold a walking meeting. The movement you incorporate into your workday significantly contributes to your overall activity level and well-being. You can think of physical activity this way: There are 168 hours in a week, about 115 of which you spend awake. A large portion of this time is spent working. Even if you engage in fitness activities during your free time, it doesn’t necessarily make your week active if you’re otherwise sedentary. For example, if out of those 115 hours you spend 3 hours exercising, that still leaves 112 hours. These 3 hours spent on exercise are important, but even more crucial for well-being is what happens during the remaining 112 hours.

Written by:

Hanna Autio
Physiotherapist, Personal Trainer and UniSport's group exercise instructor