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3 Practical Examples of Healthy Breaks at Work

Two employees taking a healthy break together and chatting

It’s important to take breaks at work, even if it’s just for a few minutes. Here are three practical examples of healthy breaks you can take at work:

1. Movement break

Get up and move around every 20-30 minutes to improve your circulation and reduce muscle tension. Here are a few ideas:

  • Walk around the office or outside.
  • Do some stretches, such as arm circles, leg swings, and neck rolls.
  • Go for a quick run or bike ride.
  • If you have a standing desk, alternate between sitting and standing.

2. Screen break

Give your eyes a break from staring at a screen all day. Here are a few ideas:

  • Close your eyes and take a few deep breaths.
  • Look away from your screen and focus on something in the distance for 20 seconds.
  • Stand up and walk around for a few minutes.
  • Get outside and enjoy some fresh air and sunshine.

3. Relaxation break

Take a few minutes to relax and de-stress. Here are a few ideas:

  • Deep breathing exercises: Sit or lie down in a comfortable position and place one hand on your chest and the other on your stomach. Breathe in slowly and deeply through your nose, feeling your stomach rise. Breathe out slowly through your mouth, feeling your stomach fall. Repeat this for 5-10 minutes.
  • Meditation: Close your eyes and focus on your breath. If your mind wanders, gently bring it back to your breath.Meditate for a few minutes or as long as you have time.
  • Progressive muscle relaxation: Lie down in a comfortable position and close your eyes. Tense and relax each muscle group in your body, starting with your toes and working your way up to your head. Hold each muscle tension for 5-10 seconds and then relax it for 10-20 seconds.

Taking healthy breaks at work is important for your physical and mental health. It can help you to stay focused and productive throughout the day. So next time you’re feeling tired or stressed, take a few minutes to break away from your work and take care of yourself.

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