Have you ever found yourself drifting off during a lecture, long meeting, or webinar? There’s that awkward moment when your hand keeps jotting down notes while your brain is off dreaming. When you snap back to reality, you’re left with a meaningless scribble. This common experience has led professionals to seek ways to stay alert during lengthy work or lecture sessions.
The Ohio State Study: Movement Breaks During Extended Sessions
Psychology professors at Ohio State University explored whether short exercise breaks could help keep participants engaged during 80-minute sessions. They implemented five-minute movement breaks at the 25- and 40-minute marks. The exercises varied daily and included aerobic activities, strength-building, yoga, balance exercises, and breathing exercises.
At the end of the study, participants completed evaluation forms. The feedback was clear: movement breaks helped boost attention and engagement during the sessions. Participants not only felt more focused but also reported enjoying the sessions more. These breaks provided an opportunity for individuals to interact with their colleagues, fostering a more engaging environment.
The Broader Impact of Movement Breaks
Movement breaks offer more than just improved focus. From a holistic health perspective, these breaks can enhance multiple aspects of health:
- Physical Health: Regular movement helps maintain physical health by breaking up prolonged periods of sitting.
- Mental Health: The change in stimuli can refresh the mind, improving concentration and reducing mental fatigue.
- Existential Health: Improved focus allows individuals to devote more energy to meaningful work projects and goals.
- Social Health: Exercising with others can strengthen social bonds, even if it’s just sharing a laugh over a shared awkward experience.
Essential Things to Consider
- This Isn’t a Strict Protocol: When new research emerges, it’s easy to overstate its implications. While this study highlights the benefits of movement breaks, it doesn’t prescribe an exact strategy. More research is needed to determine the optimal frequency and duration of these breaks. The key takeaway is the value of regularly interrupting periods of sitting.
- Regularly Interrupt Sitting: For those who aren’t keen on formal exercise, short movement breaks offer a practical alternative. These breaks not only boost attention but also improve health markers similar to traditional exercise. In a separate study, 18 overweight men either sat for 8.5 hours straight or took movement breaks. These breaks included:
- One 30-minute walking break per day
- A three-minute walking break every 45 minutes
- Three minutes of squatting exercises every 45 minutes
The study found that short, frequent breaks improved blood sugar levels more effectively than a single long break. This suggests that healthy movement is as much about avoiding prolonged sitting as it is about being active.
Incorporating short exercise breaks into lectures, long meetings and webinars can significantly enhance engagement and overall health. By understanding the broader benefits of these breaks, professionals can stay focused and improve their well-being. Movement is medicine, and regular, short breaks might be the prescription we all need to stay alert and healthy during lengthy work sessions.
References:
The power of not sitting. Precision Nutrition.
Hayes SM. Establishing the feasibility of exercise breaks during university lectures. Front Sports Act Living. 2024 Apr 4;6:1358564.
Gao Y, Li QY, Finni T, Pesola AJ. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scand J Med Sci Sports. 2024 Apr;34(4):e14628.
