Often times we are reminded to take breaks while working or studying. Whether it is to go for a quick washroom break or get in a good stretch, it is important to get up from sitting in the same position for too long. Remaining in the same position for a long period of time creates tensions in your muscles which can contribute to health issues such as neck and shoulder pain, low back pain or affect your mentality and can cause stress.
Here are a few tips to help motivate yourself to take breaks!
1. Rest your eyes
When we look at a computer screen for too long, this can strain the muscles in our eyes. It is most ideal to look away from your screen briefly for every 15 minutes, preferably at something far away. A good idea is to look out the window and play a quick game of “I-spy” (a break for you and your kids) or put up some nice posters or pictures on a wall which you can turn towards to during your breaks.
2. Micro-breaks
Not a break from your work but perfect for getting you to move around and relax your muscles. Instead of keeping a cup of water at your desk, go for a walk to your kitchen to drink a cup of water or to grab a quick snack. Instead of walking towards the closest washroom, go to the one downstairs or take a detour.
3. Exercise breaks
Stretching or gentle exercises can help relieve some of the muscle fatigue that builds up. These can be done every 30 minutes to an hour. Neck or wrist stretches, scapular squeezes, touching your toes or rolling your shoulders.
4. Technology
Computer programs or mobile applications are perfect if you tend to lose track of time. These software’s can monitor how long you have been using your computer for and prompt you to take a break. Or simply set a timer to let you know when you should be getting up and stretching your muscles.