ǿմý

Integrating Movement (or Relaxation) Breaks to Promote Well-Being

Taking time throughout the day to move is a great way to add physical activity to your routine and carve out space to reflect and recover. Wellness programs manager Britta Trepp, College of ǿմý Graduate student Karly Ackley and physical therapist Tasha Olsen walk us through the motions.

By Britta Trepp, Kalry Ackley, and Tasha Olsen | 2 minutes

Research suggests that prolonged sitting is unhealthy. It is a key risk factor for obesity, heart disease, stroke, diabetes and some cancers. Moving throughout the day can improve your health and may increase work productivity. For those of us on the move, taking time to stretch, relax, or reflect will also help carve out headspace for our next task.

WHY YOU SHOULD PRIORITIZE MOVEMENT BREAKS

  • Reduce blood pooling (and swelling) in the legs and feet.1
  • Increase physical activity and steps throughout the day.2
  • Improve focus while at work.3
  • Promote healthy work life balance.4

HOW TO BREAK UP YOUR DAY WITH MOVEMENT

Plan to move. Set a timer once an hour to get up and start moving. If you have a smart watch, you are probably already prompted regularly. If not, use your phone or computer to set an hourly reminder. Rather than ignore the alerts (or turning them off), try simply standing up from your desk every few prompts for 5-10 minutes.

Breaking up sedentary time can be as simple as marching in place, walking down the hall or to the printer or restroom. More formally, you could add in 2-3 sets of 10 repetitions of your favorite exercises, or until you feel muscle fatigue. If weather or time permits, head outside of the office for a quick stroll down the street or around the block and get some fresh air. All of these options help to counteract the effects of prolonged sitting and being hunched over at a computer.

Bring a friend or coworker. Some of us benefit from a little company—both for connection and accountability. Enlist a friend and coworker to come along with your movement. If going together is difficult, support each other in your efforts. This can be through reminders to move and encouragement to keep going. “It’s your turn! Go!” In addition to benefiting our health, this is a great opportunity to touch base, brainstorm, or take a meeting without notetaking on the go.

THREE WAYS TO MOVE IN THE WORKPLACE

It sounds simple, but we all struggle to move regularly in the modern workplace. Here are three simple exercises to help you get started

1. BODYWEIGHT EXERCISES EASILY DONE AT A DESK OR IN A SHARED SPACE

Person doing the first step in a calf raise exercise
Calf raises. Take phone calls standing, then start your repetitions. 10-20x on the right, then left, then back again!
Person doing the second step in calf raise exercise
Calf raises. Take phone calls standing, then start your repetitions. 10-20x on the right, then left, then back again!
Person standing at a wall with their hands on the wall getting ready to perform a wall pushup.
Wall/desk pushups. Bring your feet closer to the wall to make it easier. Take your feet further out to make it more difficult.
Person pushed up against a wall, performing a wall pushup.
Wall/desk pushups. Bring your feet closer to the wall to make it easier. Take your feet further out to make it more difficult.
Person holding on to a chair in a squatting position getting ready to perform a chair dip exercise.
Chair dips. Work those triceps by keeping your elbows pointed straight back.
Person holding on to a chair while squatting down to the floor performing a chair dip exercise.
Chair dips. Work those triceps by keeping your elbows pointed straight back.
Person standing in front of a chair preparing to do a squat.
Squats onto a chair. Tap chair lightly and return to standing.
Person squatting to a chair performing an exercise.
Squats onto a chair. Tap chair lightly and return to standing.

2. EXERCISES TO COMBAT WORK POSTURE (SITTING WHILE HUNCHED OVER A COMPUTER)

Person with their hands behind their back and fingers interlocked
Chest openers. Exercises that promote bringing shoulders down and back, chest up.
Person pulling their arms up away from their body with their arms behind their back and fingers interlocked
Chest openers. Exercises that promote bringing shoulders down and back, chest up.
Person standing at a desk with hands placed on getting ready to perform a hip extension exercise
Hip extension. Exercises that extend the hip joint, bringing the legs back and flexing the glutes.
Person standing at a desk with their left leg outstretched behind them performing a hip extension
Hip extension. Exercises that extend the hip joint, bringing the legs back and flexing the glutes.

3. STRETCHES FOR STRESS RELIEF

  • General stress management exercises. Breathing; pacing; exercise and stretch.
Person sitting in a chair with a their chin turned touching their shoulder
Neck stretches. Looking side to side; chin to chest & chin to the ceiling; top/bottom half neck rolls.
Person sitting on a chair performing a neck stretch exercise
Neck stretches. Looking side to side; chin to chest & chin to the ceiling; top/bottom half neck rolls.

Movement to Promote Wellbeing Simple Exercises
Stretching Exercises

ADDITIONAL RESOURCES:

  • Wellness and Integrative ǿմý
  • Employee Wellness:
  • More movement breaks on

CITATIONS

1. Thosar, S. S., Bielko, S. L., Mather, K. J., Johnston, J. D., & Wallace, J. P. (2015). , 47(4), 843–849. 

2. Keadle, S. K., Conroy, D. E., Buman, M. P., Dunstan, D. W., & Matthews, C. E. (2017).  , 49(8), 1572–1582. 

3. Peiris, C. L., O'Donoghue, G., Rippon, L., Meyers, D., Hahne, A., De Noronha, M., Lynch, J., & Hanson, L. C. (2021). . International journal of environmental research and public health, 18(11), 5589.

4. . (n.d.) Mental ǿմý America.

This article was originally published October 2021.

CONTRIBUTORS

A portrait of Britta Trepp

Britta Trepp

Employer Wellness Programs Manager, Osher Center for Integrative ǿմý, University of Utah ǿմý

Karly Ackley

Graduate Teaching Assistant, University of Utah ǿմý

Portrait of Tasha Olsen

Tasha Olsen

Physical Therapist, University of Utah ǿմý