Staying Alert: Why Short Exercise Breaks Are Your New Best Friend

Have you ever found yourself zoning out during a lecture, long meeting, or webinar? You might keep writing notes while your mind wanders off, only to return and find you've written gibberish. This common experience has led many to look for ways to stay alert during extended work or lecture sessions.

The Ohio State Study: Movement Breaks During Extended Sessions

Psychology professors at Ohio State University studied whether short exercise breaks could help keep participants engaged during 80-minute sessions. They introduced five-minute movement breaks at the 25- and 40-minute marks. The exercises changed daily and included activities like aerobics, strength-building, yoga, balance exercises, and breathing exercises.

At the end of the study, participants filled out evaluation forms. The feedback was clear: movement breaks boosted attention and engagement during the sessions. Participants felt more focused and reported enjoying the sessions more. These breaks also allowed for interaction with colleagues, creating a more engaging environment.

The Broader Impact of Movement Breaks

Movement breaks offer benefits beyond improved focus. From a holistic health perspective, they can enhance multiple aspects of health:

Physical Health: Regular movement helps maintain physical health by breaking up long periods of sitting.

Mental Health: Changing stimuli can refresh the mind, improving concentration and reducing mental fatigue.

Existential Health: Improved focus allows individuals to put more energy into meaningful work projects and goals.

Social Health: Exercising with others can strengthen social bonds, even if it’s just sharing a laugh over a shared awkward experience.

Essential Things to Consider

Movement breaks offer benefits beyond improved focus. From a holistic health perspective, they can enhance multiple aspects of health:

This Isn’t a Strict Protocol: It's important not to overstate the implications of new research. While this study highlights the benefits of movement breaks, it doesn’t prescribe an exact strategy. More research is needed to determine the optimal frequency and duration of these breaks. The key takeaway is the value of regularly interrupting periods of sitting.

Regularly Interrupt Sitting: For those not keen on formal exercise, short movement breaks offer a practical alternative. These breaks boost attention and improve health markers similar to traditional exercise. In a separate study, 18 overweight men either sat for 8.5 hours straight or took movement breaks. These breaks included:

One 30-minute walking break per day
A three-minute walking break every 45 minutes
Three minutes of squatting exercises every 45 minutes

The study found that short, frequent breaks improved blood sugar levels more effectively than a single long break. This suggests that healthy movement is as much about avoiding prolonged sitting as it is about being active.

Incorporating short exercise breaks into lectures, long meetings, and webinars can significantly enhance engagement and overall health. By understanding the broader benefits of these breaks, professionals can stay focused and improve their well-being. Movement is medicine, and regular, short breaks might be the prescription we all need to stay alert and healthy during lengthy work sessions.

Are You Ready to Boost Your Engagement and Well-being?

If you’re looking to stay alert and engaged during long meetings or work sessions, consider integrating short exercise breaks into your routine. Start small with a few simple movements and gradually build these breaks into your day. For tailored strategies and support on how to make these breaks a seamless part of your workday, consider consulting with a coach or a workplace wellness expert. Embrace the power of movement to enhance your focus, health, and overall productivity.

References:

The power of not sitting. Precision Nutrition. (n.d.).

Hayes SM. Establishing the feasibility of exercise breaks during university lectures. Front Sports Act Living. 2024 Apr 4;6:1358564.

Gao Y, Li QY, Finni T, Pesola AJ. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scand J Med Sci Sports. 2024 Apr;34(4):e14628.

Quick links