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

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:

• Neck Stretch: Sit straight and drop your right ear towards your right shoulder. Hold for 15-30 seconds, then repeat on the other side.

• Shoulder Stretch: Clasp your hands behind your back and gently lift your arms as far as possible. Hold for 15-30 seconds, then release.

• Spine Twist: Sit straight and cross your right leg over your left leg. Place your right hand on your left knee and twist your upper body to the right. Hold for 15-30 seconds, then repeat on the other side.

• Hip Flexor Stretch: Kneel on one knee and place the other foot flat on the floor in front of you. Gently push your hips forward until you feel a stretch in your hip flexor. Hold for 15-30 seconds, then repeat on the other side.

• Hamstring Stretch: Sit on the floor with your legs straight in front of you. Lean forward and reach for your toes. Hold for 15-30 seconds.

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:

• Take a 10-15 minute walk around your neighborhood during your lunch break

• Do a quick 5-10 minute workout video on YouTube

• Use a standing desk or a balance ball chair to engage your muscles while you work.

• Take a stretch break every hour and walk around your house for a few minutes.

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:

• Sit in a comfortable position with your back straight and your feet on the ground

• Close your eyes or gaze softly at a spot in front of you

• Take a deep breath in through your nose and exhale through your mouth

• Focus on the sensation of the breath as it enters and leaves your body

• If your mind starts to wander, gently bring your attention back to your breath

⁠⁠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:

• Close your eyes and take a few deep breaths

• Listen to a favorite song or podcast episode

• Do a quick meditation or mindfulness exercise

• Stand up and do a few stretches or yoga poses

• Step outside and get some fresh air

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.