Can 2-mins in motion reset your mind, mood, metabolism? The science says YES. Your metabolism decreases by 90% after 30 mins of sitting. 2-mins in motion resets it. You gain focus, energy, vigor. "Micro-breaks are efficient in preserving high levels of vigor and alleviating fatigue."7
1-3 minute microbreaks interrupting prolonged periods of sitting were found to improve working memory, executive functions, information processing, reaction times1. Microbreaks of 30-60 seconds are beneficial for improving your musculoskeletal system and overall health2. All sedentary break doses (1 minute break every 30 or 60 minutes, or a 5 minute break every 30 or 60 minutes) yielded significant net decreases in systolic blood pressure from baseline compared with control. The largest reductions in systolic blood pressure were observed for the 1 minute break every 60 minutes3. 30-90 second microbreaks left students with a reduction in painful body regions, especially in areas prone to discomfort such as the neck, wrists, shoulders, and upper back, and a significant boost in self-efficacy. This newfound confidence was particularly evident in navigating perilous and uncomfortable situations, as well as in their ability to prevent risky scenarios4. Practitioners who take a one-minute microbreak taken every 20-40 minutes during surgical procedures experience significantly less discomfort and fatigue, with increased subjective ratings of physical performance, mental focus and without increasing their surgical duration times5. Embracing microbreaks doesn't mean sacrificing productivity. Even if the total work time is reduced due to these breaks, workers report enhanced well-being and job performance6.
Many of us know that sitting for prolonged periods can hurt our health, but how bad is it really? Can standing or exercise mitigate the effects? Sitting for six to eight hours with no movement microbreaks increases the chances of developing chronic diseases1 and the chances of an early death by 18% for men and 37% for women2. This effect is not countered by standing desks or exercise before or after work1.
The World Health Organization estimates that if we stay this sedentary, nearly 500 million people will develop heart disease, obesity, diabetes or other noncommunicable diseases this decade10. Sedentary behavior is correlated with diabetes, obesity, increased blood pressure, high blood sugar, excess body fat around the waist, unhealthy cholesterol levels, and premature mortality3. Sitting has also been proven to have correlations with a higher BMI, resting heart rate, and average heart rate6. Sedentary behavior can also lead to lifelong difficulties such as dementia and cancer. Research shows that more time spent in sedentary behaviors was significantly associated with higher incidence of all-cause dementia7 and a higher risk of cancer mortality8. Sedentary behavior is also directly linked to musculoskeletal disorders, high blood pressure, high blood sugar, high cholesterol levels, and diabetes3.
Moving for a few minutes every 30 minutes to an hour is the solution to the health risks posed by prolonged sitting. The CDC found that physical inactivity is common with more than 60% of US women not engaging in the recommended amount of daily physical activity and more than 25% of US women not engaging in any activity at all9. Taking a 2 minute microbreak every hour is already more than 50% of the daily recommended activity and over time can improve the negative symptoms of remaining sedentary throughout the day. Moving for 5 minutes every 30 minutes reduced blood sugar spikes by 58% after meals and significantly reduced blood pressure by 4 to 5 mmHg compared with sitting all day5.
Research shows that taking movement microbreaks throughout the day can reduce pain, especially in the neck, wrists, shoulders, and lower and upper back1. Breaking up periods of being sedentary with movement microbreaks improves musculoskeletal pain and overall health2, leads to greater job performance, confidence, and mental focus, and reduces fatigue4.
Many of us spend the overwhelming majority of our days sitting and the pressures of working without a break negatively impacts our health. In the fast-paced world we live in, it's easy to get caught up in our daily routines, often leaving little time for physical activity. Sitting for 6 to 8 hours a day creates musculoskeletal disorders, chronic pain, and frequent trips to the doctor; while moving for just a few minutes every hour prevents these ailments, unlike an hour of exercise before or after a sedentary workday.
Moving for a few minutes every 30 minutes to an hour is the solution to the health risks posed by prolonged sitting. The CDC found that physical inactivity is common with more than 60% of US women not engaging in the recommended amount of daily physical activity and more than 25% of US women not engaging in any activity at all9. Taking a 2 minute microbreak every hour is already more than 50% of the daily recommended activity and over time can improve the negative symptoms of remaining sedentary throughout the day. Moving for 5 minutes every 30 minutes reduced blood sugar spikes by 58% after meals and significantly reduced blood pressure by 4 to 5 mmHg compared with sitting all day 5.
In recent studies, employees who implemented movement microbreaks into their daily routines reported experiencing fewer painful body regions and less musculoskeletal discomfort1. Engaging in non-sedentary behaviors throughout the workday, including posture changes, standing, and movement, can lead to less musculoskeletal discomfort, better cardiometabolic health outcomes, increased overall daily activity, and improved sleep quality2. The concept of microbreaks, as described in ergonomics literature, involves scheduling short rests to prevent the onset or progression of physical symptoms, such as musculoskeletal pain or discomfort3. Veterinary students, known for long hours of study and clinical work, found relief through movement-based microbreaks. Their reports showed a reduction in painful body regions, especially in areas prone to discomfort such as the neck, wrists, shoulders, and upper back1.
These findings suggest that integrating microbreaks into your daily routine can have a transformative impact on your physical health, providing relief from pain and enhancing overall well-being.
Microbreaks can reset your mind and reactivate your motivation and creativity in just 2 minutes.
Many may still hold the age-old belief that not taking breaks during work means you are getting more done than those taking a lunch or getting up from their desks for a short walk. However, allowing yourself a few minutes every hour can actually boost your post-break performance and get more done than if you had just pushed through the day. Researchers at Cornell University found that microbreaks increase performance by 12.8% when done frequently and over 15% when they involve stretching and movement1. Even viewing images of nature for just 40 seconds boosts post-break performance2. Heightened stress levels can significantly impede our ability to focus and perform optimally in the workplace. At least 41% of workers report that stress diminishes their productivity, underscoring the urgent need for effective coping mechanisms and healthy breaks from work5.
Interoception, or becoming connected to and aware of our body’s movement, can transform our decision making and ability to perform difficult physical tasks. A study led by a team of economists and neuroscientists in Britain reported that financial traders who were better at detecting their heartbeats made more profitable investments and lasted longer in that notoriously volatile profession3. The benefits of microbreaks also extend to practitioners during surgery. Practitioners taking specific movement and breathing microbreaks experience significantly less discomfort and fatigue, with increased subjective ratings of physical performance, mental focus and without increasing their surgical duration times4.
Microbreak’s initial cognitive resource gains are predicted to have cascading effects on all three types of resources: cognitive resources by improving working memory and cognitive flexibility, psychological resources by prompting more neutral emotional appraisals and reduced negative emotional reactivity, and physiological resources by reducing stress reactions5.
Our brains possess finite capacities for sustained attention, memory retention, and cognitive exertion. Emerging research advocates for a deliberate slowdown, a reconnection with our bodies, and a conscious effort to unload our minds, thereby optimizing cognitive output4. Microbreaks throughout the day have been linked to superior cognitive performance, enhanced mood, and a notable reduction in fatigue, when compared to both uninterrupted periods of sitting and a prolonged 30-minute exercise regiment3. Breaking up extended periods of sitting has been shown to lead to faster reaction times, improved working memory, and enhanced executive functions. This surge in energy expenditure translates to reduced odds of cognitive decline, faster information processing, and a decrease in fatigue levels2. When incorporating movement-based microbreaks into their routines, students experienced a significant boost in self-efficacy. This newfound confidence was particularly evident in navigating dangerous and uncomfortable situations, as well as in their ability to prevent risky scenarios1.
Movement microbreaks build collaboration and mutual trust among team members and enhance engagement within meetings, offering an easy and effective icebreaker to break down barriers and facilitate meaningful interactions. Beyond social dynamics, the physical component of these breaks serves a dual purpose by energizing participants, making them ready to learn and focus in meetings and training sessions.
Studies conducted with adults show that moving in sync makes us better collaborators. On the most basic level, synchrony sends a tangible signal to others that we are open to collaboration, as well as capable of cooperation. Synchronized movement acts as an invitation to work together, along with an assurance that work will be productive...synchrony appears to initiate a cascade of changes in the way we view ourselves and others...rather than feeling that our individual selves have shrunk, we feel personally enlarged and empowered, as if all the resources of the group are now at our disposal6.
Engaging in synchronous group activities, whether it's simply tapping fingers in sync or engaging in physical exercise together, results in greater generosity, trust, and an increased sense of well-being. Synchronized behaviors such as walking together can even reduce prejudice3. When used as an icebreaker, movement microbreaks can set colleagues up for success by building a foundation of trust, connection, and fun.
Meetings can be a source of discomfort for some, leading to "surface acting." In an attempt to appear 'right,' employees often conceal their true emotions, leading to a lack of trust, productivity, and heightened exhaustion, burnout, and frustration2. When employees do not feel comfortable or trusting of one another they conceal great ideas to avoid shaking things up making meetings ineffective and unproductive.
Engaging in a movement microbreak before a training session or meeting can make employees happier and more willing to collaborate and pay attention, as well increase their energy levels. Virtual meetings leave employees feeling not just bored but often juggling multiple tasks or feeling pressured to do so, all while hiding behind blank cameras and muted audio1 and missing out on workplace fun with colleagues5. But research has shown that physical exercise with colleagues in the workplace elevates energy levels and mood4.
Movement microbreaks before training sessions can even positively impact our willingness and ability to learn. Exercise improves alertness, attention and motivation, while helping to build new brain cells to help you store information and boosts your ability to remember, recall and understand new vocabulary.7 Movement breaks have also been shown to increase students’ capacity to retain and learn information. They also boost students’ desire to learn, lessen boredom, and increase attentiveness and on task behavior.8
In our culture of overworking the challenges of maintaining mental well-being have become increasingly apparent. When employees feel good, they can endure tasks which they find tedious, such as completing repetitive work tasks8. When employees find themselves feeling mentally fatigued, they can swap and engage in different activities which can alter their mood, leaving them feeling more refreshed and vigorous8. Low energy based activities that incorporate movement and physical action are associated with a range of positive mood alterations.
Beyond physical health, sedentary behavior has been identified as a contributor to negative mental outcomes, including depression, lower cognitive functioning, increased risk of dementia, and an overall lower quality of life2. Short mindfulness or relaxation interventions, such as focused breathing and body awareness, have been proven to deliver cognitive, psychological, physiological, and workplace benefits. These include improvements in visual-spatial processing, working memory, optimism, positive emotions, immune and executive functioning, job performance, job satisfaction, and work engagement1. Positive Psychology Interventions, encompassing movement and mindfulness-based microbreaks, not only significantly enhance well-being but also prove effective in treating depressive symptoms3. Additionally, happy workers, as evidenced by microbreaks, showcase increased efficiency, independence, and a positive impact on team dynamics5.
Despite concerns about reduced total work time due to microbreaks, research consistently demonstrates that these breaks are beneficial for both worker well-being and job performance4. The impact of ongoing depression on productivity is stark, with workers grappling with depression being typically 35% less productive7. Employers stand to save between $2 to $4 for every $1 invested yearly in prevention and intervention programs supporting mental health6. Post-pandemic challenges have highlighted a concerning trend: a lack of movement affecting twice as many people. Given the well-established link between sedentary behavior and depression, it becomes imperative to address this issue for improved mood and reduced anxiety2.
Making time for frequent breaks is hard. Research shows that we need tools, and the support of our workplaces, and each other, to take healthy microbreaks.
When perceiving a high level of supervisor support for recovery, employees believe that their supervisor wants them to detach and recover from work between a series of task episodes. This belief causes employees to feel that it is acceptable to take microbreaks at work and that engaging in microbreak activities will not lead to punishment. Therefore, employees will fully relax and enjoy their relaxation intake when engaging in micro-break activities, allowing their physiological and psychological systems to return to pre-stressor levels1.
Microbreaks are a powerful tool in the flow of our workday. They are shown to contribute positively to performance, engagement, mental health, productivity, motivation, and health issues. But making time for frequent breaks is hard. Many people struggle to take movement breaks from their daily routines every half an hour.The commonly cited barriers were pressure to be productive at work, feeling too busy to take a break and concerns about disrupting workplace cultural norms2. When people experience guilt or anxiety they are less likely to take a break. This behavior then contributes to the cultural norms of the particular team within which these people work, making it even harder for people to feel comfortable to take a break4. So, managers can communicate the importance of taking breaks by taking the most effective types regularly, which employees can mimic. Leading by example will help prevent the possible stigma and guilt associated with taking breaks3. The results of microbreaks come easily, so let's make it easy for employees to enjoy the benefits and create a new workplace norm of healthy break taking.
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