It’s 9 am and you have sat down at your desk. By 2 pm your shoulders are stiff, your back hurts and your brain is moving very slowly. The screen is the same but you aren’t feeling very good. Most people know this feeling and will often try to push themselves by having another cup of coffee. The aim here is to simply give your body something to do and wake you up.
However there is a better solution. Taking just a few minutes, you can do some quick, easy and silent exercises. As they don’t require any equipment, going to the gym or changing your clothes, you can do them at your desk, in a corridor or a quiet area. Each exercise takes 2-3 minutes meaning that you won’t be sweating before your next meeting! This post explains why short breaks work, how to pick the right moves, how to keep the habit and more. It also gives you a list of the best exercises during work breaks to start with today.
Why work breaks are the right time to move
When we sit for hours, our bodies slow down in many subtle ways – including less blood flowing to our legs, tightened hips, and rounded shoulders as our heads tilt towards whatever we’re looking at on the screen. This puts stress on our neck, which causes discomfort later in the form of a sore back at 5pm (most likely due to our hips being too tense at 10am). Our minds also pick up on what’s happening physically, causing us to feel low-energy mid-day, even when there’s no actual explanation for it – this is just how human brains work. We might find ourselves reading the same line over and over again if we’re too still and sleepy.
The good news? While we might try forcing ourselves to stay put and push through, studies show movement has far more positive effects than simply sitting still does. Not only will getting moving send fresh blood flowing through our muscles, but our moods will brighten and mental focus will return quickly after just a few minutes spent upright – and that’s not even counting the extra health benefits! So why don’t we take some time out of our days specifically dedicated to getting active?
Breaks from work provide the perfect opportunity for physical activity, especially since we’ve probably sat around quite a lot by now anyway. There doesn’t necessarily need to be a massive plan either – WHO recommend getting at least 150 minutes per week of moderate-intensity aerobic exercise; break-time won’t hit every one of those minutes, but it should contribute nicely to getting started!
What makes an exercise good for a work break
Not all exercises are a good fit for a busy working day. However, if you’re looking for the best exercises during work breaks, follow some simple rules.
No sweating. You want to get your blood flowing but not get too sweaty. No equipment. No mats, no weights. If a movement requires any specific equipment then you’ll skip it as you’ll be busy. No special clothing. You can do it in your work clothes and normal shoes.
Stretching. Most importantly, you want to do an exercise that will help counteract sitting. Sitting causes your spine to curve, your hips to flex and your shoulders to roll forwards. The best movements to do will be ones that will help you open your chest, straighten your back, and stretch your hips and legs. They will also help to get your heart beating a little faster so you feel more awake.
Quiet. It should be a quiet exercise that can be done in 1-2 minutes. You should be able to do it near your colleagues without causing any disturbance. If it feels uncomfortable or noisy then you’ll skip it and the habit won’t last. Simple movements that can be done daily are better than difficult movements that you’ll only attempt once. Safety is important so stop doing any movement that causes you any pain. All the exercises below follow these rules.
The best exercises during work breaks
There are 6 exercises that will help you follow the rules above, whilst taking up very little time. Try one or two of them in between breaks and vary them throughout the week.
- Desk Push Ups – Place your hands on the edge of a solid desk (one that won’t slip). Step your feet back and lower your chest towards the desk. Push yourself back up and repeat 10 times. This will strengthen your chest, arms and shoulders.
- Chair Squats – Stand in front of your chair with your feet shoulder width apart. Lower your hips down so that you lightly touch the seat. Stand back up. This will help to wake up your big leg and hip muscles.
- Standing Calf Raises – Stand tall and lift your heels off the ground so you’re standing on your toes. Hold for a second and then slowly lower back down. Use the desk for support if needed. This will help raise blood back up from your lower legs.
- Shoulder Rolls – Raise your shoulders up towards your ears. Roll them back and then let them drop. Do this 8 times and then do the opposite. This will help to relieve the tightness in your upper back and neck from typing.
- Twist – Sit up tall and place one hand on the opposite knee. Twist your upper body to one side. Hold for 5 slow breaths to help loosen your back. Switch sides. You can also do this standing up with your hands on your hips.
- Brisk Walk – Walk quickly for 2-3 minutes. Swing your arms. Try walking up and down a hallway or stairwell. This will get your heart racing more than any of the other exercises.
All of these exercises will take no longer than 3 minutes and can be done in your work clothes. Start with the best exercises during work breaks that feel easiest and increase the amount you do as you become more confident. Move slowly and keep your breathing steady. If you feel any sudden pain stop. If you have any concerns regarding your health, consult with a doctor first.
Best Exercises During Work Breaks: Building a habit
Once you know all the moves, the next step is making sure that you’re doing them every single day – and here are some ideas on how to help yourself stick with this practice.
Set a reminder on your phone to go off 2-3x per day, letting you know which exact move you need to be doing at that moment in time. Pair up one of the moves you’ve learned with another action you perform daily.
Small is beautiful! Plan for 1 exercise and 1 break per day only. Don’t feel guilty if you don’t do it for some days – come back to your routine on the next day! Celebrate every Break as your Win!
Conclusion
Those tight shoulders and slouched posture mean your body is not moving enough. Taking short bursts of exercise during your break will help. The best exercises during work breaks could include two minutes of squats, a quick walk in the hallway, or some shoulder rolls. It will still not affect your schedule, but over a week you’ll be doing lots of movement and will have a more balanced mood. There is no need for you to have a strict plan or go to the gym. Next time you have a break, stand up, and try one of the exercises mentioned above. Do them slowly and take note of how you are feeling. Then get back to work.
FAQs
1. How often should I do the best exercises during work breaks?
Only for two to three minutes. You should be able to feel your circulation increase but shouldn’t be getting too sweaty.
2. Do I need any equipment?
No! You just need a desk, chair and some floor space.
3. Can I do these exercises in my workwear?
Yes, all the movements are quiet and won’t make you too sweaty so they will fit with your workwear and footwear.
4. How many times a day should I do these exercises?
Start off doing just one exercise a day, but build up to two or three short breaks.
5. What should I do if I feel any pain during an exercise?
Stop straight away. If there are any concerns about your health, consult your doctor.
