The active breaks are small sessions of physical mobility developed during the working day to prevent fatigue and muscle tension caused by accumulated stress.
They consist of taking short breaks throughout the day to perform various types of exercises for a period of approximately 5-10 minutes. Thus, we reactivate our energy to continue working.
These periods contain a cardiovascular physical adaptation, muscle strengthening and flexibility optimization.
In other words, active breaks are a “break” from the stress of the day to move and eliminate repetitiveness of computer activities, preventing us from physically deconditioning.
By practicing them, we seek to reduce muscle injuries and other negative consequences of a sedentary lifestyle. Here are some examples of active breaks that you can incorporate into your new healthy habits .
7 Examples of active breaks with which we will have better health
1. Muscle activation
This type of active interval aims to quickly activate the muscles through conscious movements: the brain will coordinate the action of the muscles, contracting to release the tension.
When we spend a lot of time sitting, the muscles contract causing us a lot of discomfort and discomfort.
Not for nothing has it won the first place in our examples of active breaks for adults, because it will allow us to identify when this happens, to be able to self-coordinate muscle relaxation.
The term “creative” reveals what these variants of active interruptions are like: their style is completely free.
They are part of the examples of active breaks at work , because their objective is to break the routine, promote integration and favor the work environment.
First of all, we tell you that they stimulate the dynamic flexibility of the muscles, through different stretches that go from 3 to 5 seconds each.
With these stretches we can increase the temperature, while enhancing the contractile capacity of the muscles. For greater effectiveness, we must do them using all muscle chains.
For example, if we want to stretch the muscles of the back, we can continue stretching the legs or neck. In this way, we will eliminate the muscle tension caused by staying in one position.
When we read the word “playful”, we immediately associate it with fun and play. Consequently, we list these types of pauses in the examples of fun active pauses .
They are a fun break from the workday, as they serve to relieve stress and work fatigue. They include different activities and games where hands and eyes must be coordinated.
This coordination seeks to develop a connection between body and mind. In some companies they carry out these active parentheses with board games and agility and dexterity activities.
5. Of joint mobility
These active joint mobility breaks are about movements that give our joints greater room to move, while reducing restrictions.
They are the most recommended to prevent pain and tension in the joints, caused by a prolonged static position. They are intended to work the neck, knees and ankles.
They mostly constitute a break to calm the mind and renew our energy, they are usually complemented with meditation or reflection audios or relaxing or therapeutic music.
With them we gain physical and psychological well-being , we improve self-control, conscious decision-making, attitude and collaborative work.
They are examples of dynamic active breaks , because they incorporate activities, exercises and games with upbeat music. In this order, they combine physical activity, fun and interaction between the participants.
In the rhythmic active intermediates they can be performed from dances to stretching, they are usually done collectively: the work team meets to develop the exercise.