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5 Active Pauses to Incorporate Into Your Work-From-Home Routine

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Nicole Poree /


As the COVID-19 pandemic continues, many people work from home regularly. This can blur the line between work and personal life, leading to burnout and other health issues. Take breaks throughout the day. This blog post will explore five active pauses to improve physical and mental health.

Stretching Exercises

Sitting for prolonged periods can cause stiffness, pain, and discomfort in the neck, shoulders, back, and hips. Stretching exercises can improve flexibility, reduce muscle tension, and increase muscle blood flow. Here are some stretching activities that you can do at home:

Walking or Light Exercise

Sitting for extended periods is bad for your posture and can also negatively impact your physical health. According to a study by the American Heart Association, prolonged sitting can increase the risk of heart disease, diabetes, and other chronic conditions. Regular breaks to walk or do light exercise can counteract the adverse effects of sitting. Here are some ideas for incorporating walking or light exercise into your day:

Mindful Breathing

Mindful breathing is a simple and effective way to reduce stress, calm the mind, and improve focus. When stressed or anxious, our breathing becomes shallow and rapid, exacerbating our symptoms. Mindful breathing involves focusing on the breath and taking deep, slow breaths. Here's how to do it:

⁠⁠You can do this exercise for a few minutes whenever you feel stressed or overwhelmed.

Hydrate and Snack Mindfully

Staying hydrated and nourished is essential for maintaining focus and energy throughout the day. It's easy to forget to drink water or to snack on unhealthy foods when working from home mindlessly. To combat this, set reminders to drink water and take snack breaks. Opt for healthy snacks like fruits, nuts, and vegetables, and avoid sugary or processed foods that can cause energy crashes.

Take Microbreaks for Relaxation

Microbreaks are short breaks you can take to rest and relax throughout the day. They can be as short as a few seconds to a few minutes and involve any activity that helps you recharge. Here are some ideas for microbreaks:

Microbreaks can help prevent burnout and boost productivity by allowing you to recharge and refocus.

Incorporating these five active pauses into your daily routine can help improve your physical and mental well-being and increase productivity. Regular breaks to stretch, exercise, breathe mindfully, hydrate, snack mindfully, and take microbreaks for relaxation can prevent burnout, reduce stress, and increase your focus and productivity when working from home. Remember to prioritize self-care and take active daily pauses to recharge and refresh.

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