In the modern world, where much of our workday is spent sitting in front of a screen, active breaks have become critical to maintaining physical and mental health. These short breaks to move your body and stretch your muscles can make the difference between feeling exhausted and staying energized throughout the day.
Don’t know the benefits of active breaks? In this article we tell you everything you need to know about them.
The Importance of Active Breaks
The sedentary life we lead in the office can have serious repercussions on our health. Spending long hours sitting in front of the computer not only affects our posture and flexibility, but also increases the risk of developing health problems such as obesity, heart disease and chronic pain. In addition, a sedentary lifestyle can have a negative impact on our concentration, productivity and mood.
Active breaks offer a simple but effective solution to counteract the harmful effects of sitting for prolonged periods of time. These short breaks allow the body to move, increasing blood circulation and releasing accumulated tension in the muscles. They also provide a mental break that can improve concentration and creativity.
Office Exercises
Now that you know the importance and benefits of active breaks, let’s describe some basic exercises that can be useful in your day-to-day life and that you can incorporate immediately:
- Neck and Shoulder Stretches:
- Sit up straight in your chair and lower your shoulders.
- Tilt your head to one side, feeling the stretch in your neck and opposite shoulder.
- Hold the position for 10-15 seconds and then switch sides.
- Repeat 2-3 times.
- Ankle Rotation:
- Lift feet off the floor and make ankle circles in a clockwise direction.
- Change direction after 10 repetitions.
- Repeat the exercise with the other foot.
- Back Stretch:
- Stand behind your chair and place your hands on the top of the backrest.
- Slowly lean your body forward, keeping your back straight.
- Feel the stretch in your lower back and shoulder muscles.
- Hold the position for 15-20 seconds and then return to the starting position.
- Repeat 2-3 times.
- Leg Lift:
- Sit in your chair and lift one leg straight up, holding it in the air for a few seconds.
- Lower the leg slowly and repeat with the other leg.
- Alternate between legs for 10 repetitions on each side.
- Deep Breathing:
- Sit comfortably in your chair with your feet flat on the floor and your hands in your lap.
- Close your eyes and breathe deeply through your nose, feeling your abdomen expand.
- Exhale slowly through your mouth, releasing any accumulated tension.
- Repeat this exercise for 1-2 minutes, focusing on your breathing and relaxing your mind.
Incorporating Active Breaks into your Routine
To maximize the benefits of active breaks, it is important to incorporate them regularly into your daily routine. Set alarms or reminders on your phone or computer to alert you every hour so you can take a short break and do some of the exercises mentioned above. Also, try to get up and move around during your breaks to stretch your legs and activate your blood circulation.
Remember that active breaks are not only beneficial for your physical health, but also for your emotional well-being and work performance. By taking a few minutes to move and breathe deeply, you can reduce stress, improve your mood and increase your productivity at work.
Do you take active breaks in your daily routine? What exercises do you find most effective? How do you incorporate active breaks into your daily routine? Leave us a comment telling us your personal experiences and tips.