Spending long hours at work in the same position often has serious consequences for back health, from the cervical to the lumbar area. That’s why it’s important not to forget to take several active breaks during the workday. Just five minutes will be enough if you know how to exercise the most affected areas.
Do you want to learn about occupational health and postural hygiene to avoid the most common pains? Keep reading this post until the end!
When we talk about resting at work, it doesn’t necessarily mean going for a coffee or to the bathroom. You can also take advantage of the time to move, get the blood flowing, and activate your muscles — in short: take a break from sitting.
Rest during working hours is so important that the Workers’ Statute, in Article 34, states that if the duration of the daily working day is continuous and exceeds six hours, the employee will be entitled to a break of at least 15 minutes — and it is mandatory. Of course, you should also add short breaks to rest your eyes.
These breaks are included under occupational risk prevention and are mandatory, although each collective agreement manages them differently. These breaks consist of five minutes of disconnection for every effective hour of work in front of a screen, and they cannot be accumulated. Furthermore, did you know that psychologically, active breaks increase self-control, reduce anxiety, stress, aggression, and depression? They also help stimulate creativity, emotional capacity, and improve memory.
For these main reasons, human resources recommends that all workers take these periodic breaks. Go ahead and implement them in your company!
There are many ways to take active breaks, and below we’ll give you some ideas so you can start your routine today.
Breathing exercises: These consist of inhalation and exhalation techniques that help you relax and improve concentration. You’ll notice a significant improvement in your stress levels.
Stretching: These are gentle movements that improve muscle flexibility and reduce accumulated tension — ideal for preventing back and neck pain. They can be done sitting or standing, and cover different parts of the body such as the neck, arms, back, and legs.
Climbing stairs: If your workplace is large, avoid taking the elevator and use the stairs instead. This way, you’ll increase your daily steps, activate your metabolism, burn extra energy, and improve leg circulation.
Short walks: Walking for a few minutes helps clear your mind and improve blood circulation. This is a great option for workers who spend many hours sitting in front of a computer.
Do 10 squats: Each time you go to the bathroom, challenge yourself to perform ten squats to tone your glutes and legs. You’ll also reactivate your cardiovascular system.
Do joint mobility exercises: Joint mobility is an aspect of physical health that deserves special attention. As we age, joints lose their natural movement and cartilage wears down, so we must include mobility exercises in our routine.
Relaxation activities: These include techniques such as meditation, mindfulness, visualization, or progressive muscle relaxation, which help reduce anxiety, stress, and also improve sleep quality.
As you can see, taking active breaks at work is very easy — you just have to commit to it. There are also many other options, such as walking around the building or any others you can think of. You can treat it as a game or a step toward adopting new healthy habits.
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