Research says that only 21 percent of adults reach the minimum baseline of physical activity. Fewer than 5 percent perform physical activity for more than 30 minutes a day. The unfortunate truth is, most of us are stuck in a sedentary lifestyle. We sit at desks day-in and day-out and then “decompress” in front of the television afterward.
This is notably detrimental to our health. A sedentary lifestyle has been linked to:
Obesity
Cardiovascular disease
Type 2 Diabetes
Mental health issues
Early death
Knowing this, how do we combat a sedentary lifestyle? While the obvious answer may be to start exercising, but I think there’s an integrated strategy as well. The concept of “microbreaks” is growing in popularity in offices. Rather than relegating your physical activity solely to a designated work out time, you take small, tiny breaks throughout your day that get you up and moving.
It’s not just about getting some physical activity in, either. When we look beyond the obvious, we see the good that taking microbreaks can really do.
4 Big Benefits of Taking Microbreaks at Work
For most of us, the only real break we have during our workday is lunch. And some of us are guilty of spending that break, too, at our desks (62 percent, in fact). A microbreak doesn’t have a strict definition. It could be anywhere between five and fifteen minutes. Studies have shown that even a 40-second break viewing a greenspace was mentally beneficial.
Regardless of the length of time you take, as long as you get up and move (doing something “biologically stimulating”), you’re taking a microbreak. Some would say that any break from work is beneficial, and it very well may be. The most effective microbreaks, however, are actually spent moving. Here’s how it impacts you and your work:
1) Your performance improves.
It doesn’t seem like adding distractions to your day would be of any help in improving your performance at work. The brain, however, can only take so much dedicated focus-time. Our ability to focus is often at the forefront of our ideas of success, but we have to be realistic about focus. Excessive focus (like for hours at a time) can leave us drained physically and mentally. We become more impulsive and more self-centered.
Research shows that the brain functions best when switching between focus and unfocus. Studies show that most people can focus in blocks of time ranging from 20 minutes to 90 minutes (with 50 minutes being more average).
When you take those microbreaks to break up your focus, you reboot your brain and your ability to focus and perform.
2) You decrease health risks.
I’ve already covered some of the health risks of a sedentary lifestyle. Naturally, if you get at least 30 minutes of physical activity, you improve your outcomes on multiple levels of physical and mental health. Your long-term health risks aren’t the only thing on the table, however. Microbreaks can prevent injuries caused by strain, including skeletomuscular issues and injuries. Avoiding these types of problems is key not only for your present performance but in reducing your risk for long-term issues.
3) Your workplace stress decreases.
Exercise releases a chemical in the brain called endorphins. These are pain-inhibitors that help reduce the perception of pain and positively effects the mood. Exercise is one of nature’s best stress management tools. I know for me, that “runner’s high” is incredible. It’s simply proven than exercise reduces stress and depression, improves sleep quality and energy levels, and improves heart strength.
So taking microbreaks throughout your day to do a quick stair climb, a handful of burpees in the break room (or jumping jacks if the thought of burpees strikes fear into your heart) will actually help you manage workplace stress.
4) Your overall comfort improves.
A huge office priority is (or should) be ergonomics. This is all about the right support and alignment for the body when working at a desk. The right height for chairs and desks and how well these things support us over long periods of time. However, ergonomics don’t fix everything. No matter what, we end up straining our eyes on screens, tensing neck and facial muscles, and generally in pain. Eye fatigue, headaches, and muscle aches are well-established in the office environment. While back pain isn’t necessarily connected to a sedentary lifestyle, exercise definitely alleviates it.
Taking time to exercise during your workday can prevent this state of pain and fatigue from becoming your default at work.
How do you structure your breaks in the wor