Exercise Breaks
Updated on November 24, 2007
Coffee breaks. Smoking breaks. Why is it that breaks are often associated with unhealthy things? It's time to make some new associations. From now on, when you think about taking a break, think about exercise.
This is a quick and easy way to add exercise to your day. You don't need to go the gym, change your clothes, get out any special equipment, or even work up a sweat.
Mini-Breaks
A mini-break is about 5 minutes or less. You should take a mini-break at least every hour while you're awake. Set an alarm, timer, or other signal to remind you to take your exercise break.
Mini-breaks are the secret to improving fitness levels when you're just starting out.
Exercise isn't all about aerobics, bouncing around, or jogging. Some exercises are actually relaxing while others make you feel energetic, so find an exercise that balances the activity you're taking a break from. If you're already doing something active, take a stretch break to reduce muscle cramps and injuries. If you're sitting (such as on the computer or at a desk), take a walk break to get the blood circulating. If you're feeling stiff, stretch out. If you're feeling weak, do some strength building movements.
Longer Breaks
A long break is about 10 or 15 minutes long, and you should take at least one long break every 4 hours while you're awake. During a long break, do something a bit more intense. If you're doing an exercise to relax (such as yoga), really let yourself relax into the movements and meditate. If you're doing an exercise to perk you up (such as walking) take it up a notch, so you start feeling at least a touch of heavy breathing. If you're doing strength training exercises, focus on putting some extra squeeze into the movements.
Benefits
Exercise breaks recharge your brain, reduce fatigue, reduce depression and anxiety, boost creativity, improve your metabolism, and even build up your immune system. They're especially helpful for anyone who is out of shape because you're less likely to overdo it in such a short time at lower intensity levels.
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