How 5 Minutes Can Make a Difference to Your Health & Wellbeing
Recognising the Power of Micro Breaks
When our attention is focused on completing work and meeting deadlines, the rush from one meeting to the next and the sprint home to make the most of our non-working day. We can overlook the importance of taking regular breaks throughout the day to recharge our brains and bodies.
Regular physical activity is essential for our health and wellbeing. We can meet our need physical activity needs in short intervals throughout the workday. These brief periods of activity can counteract the harmful effects of prolonged sitting, a problem exacerbated by modern work environments and lifestyle choices that promote physical inactivity.
Just five minutes of physical activity every hour can transform our mental and physical wellbeing and combat the habit and risks of physical inactivity.
The cumulative effect of these consistent short breaks can be substantial. Physical activity can include everything from traditional exercises to more accessible activities like standing up from your desk or taking a quick walk around the office. Each active break contributes to the total recommended daily physical activity, making it easier to achieve health goals without needing a significant time commitment.
Small increments of activity can be seamlessly integrated into your day, transforming not only how you feel physically, but also boosting your mental and emotional health.
The Value of 5 Minutes
It’s easy to dismiss "five minutes of physical activity" as not worth investing in. But this would be a mistake.
Our bodies are designed for movement and respond positively to even the smallest of intervals of activity. Regular five-minute activity breaks in our workday can play a pivotal role in transforming our health and wellbeing.
Research shows that short periods of physical activity can reset our mental and emotional state, increase energy levels, and improve focus. Taking brief, frequent breaks from prolonged periods of sitting can significantly reduce risks for cardiovascular disease, diabetes, and other metabolic disorders.
Ultimately, it’s not just about physical health, it’s about cultivating a balanced approach to daily living. Instead of thinking of physical activity as something that requires special clothes or equipment or an hour at the gym, we need to consider it as an integral part of our everyday lives.
Active Breaks: An Approach to Physical Activity
Active breaks are any moments you engage in physical activity that break up sitting or sedentary time.
Over the last few decades there has been a dramatic shift in occupational physical activity. The rise in computer-based work has meant that many office workers are sedentary for long periods of the day. This decline in occupational and lifestyle physical activity is a critical public health issue that has led to an increase in noncommunicable diseases (NCDs) globally.
Despite evidence that regular physical activity reduces the risk of NCDs such as cardiovascular disease, obesity, type 2 diabetes and some cancers, 25% of the adult population isn’t active enough to achieve the minimum physical activity recommendations.
The World Health Organization (WHO) recommends adults should accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week. This can include stretching, doing a set of exercises or simply walking.
Physical activity doesn’t haven’t to be completed in one or two sessions. The recommendations can be spread across the week in achievable intervals, such as five-minute sessions every hour throughout the day.
In fact, the more often we can disrupt long periods of sitting or sedentary behaviour the better it is for our physical and mental wellbeing.
By integrating active breaks into our workday, we can combat occupational sedentary behaviour. Improving our individual health outcomes and reducing the broader economic impact associated with physical inactivity.
Incorporating Active Breaks Into Your Daily Routine
Integrating 5-minute active breaks into our daily routine is simpler than you might think.
Creating a structured routine for these breaks can help in making them a regular part of your day. Start with setting reminders to take a brief walk or do some stretches every hour. This habit formation is crucial, as regularity helps to establish these breaks as a natural part of your daily life.
Over time, as the habit solidifies, you'll likely find yourself looking forward to these breaks as a refreshing mental and physical reset.
Making time for regular active breaks can also serve as a stepping stone to more significant lifestyle changes. For instance, starting with five-minute stretches can eventually lead to longer physical activities, like taking a 30-minute walk after work or engaging in a full exercise routine.
The key is to start small and build up gradually, allowing your body and mind to adjust to increased levels of physical activity.
The Impact of Micro Breaks
Regular active breaks can have a transformational effect of your wellbeing. Regular physical activity can help you manage stress, enhance your productivity and focus.
Giving your body an opportunity to move regularly throughout the day gives you a change to increase circulation of blood throughout your body which can help re-energise your brain aswell as relieve muscle tension.
Regular breaks help to clear the mind, reducing the cognitive clutter that can accumulate during long periods of focus. This mental refresh can lead to improved problem-solving abilities and creativity.
Summary
The integration of active breaks throughout the day is a simple yet effective way to counteract the sedentary habits that dominate modern life.
Every short five-minute burst of physical activity is a contribution towards a larger goal of better health and quality of life.
Embrace the simplicity and efficacy of 5-minute active breaks. Let them serve as a foundation for a healthier, more active lifestyle that supports your long-term wellbeing.
At Active Break, we are committed to helping you incorporate these small, powerful breaks into your daily life. We believe that change doesn’t have to be overwhelming, it can start with just 5 minutes.
