Active breaks at work: more exercise for better health

Modern office life is characterised by long periods of sitting, one-sided movements and frequent staring at screens. What's more, many people do little sport in their free time. It's no wonder that complaints such as neck tension, back pain and lack of concentration are part of everyday life for many employees. But that doesn't have to be the case! Moving breaks offer a simple and effective way of integrating more exercise into the working day - with positive effects for body and mind.

Why are active breaks in the office so important?

Our bodies are not made for sitting for hours on end. Poor posture, poor circulation and weakened muscle tone are the consequences. Active breaks break this cycle and help to prevent long-term health problems. They are far more than just a nice change of pace - they have proven positive effects on the cardiovascular system, well-being, performance and productivity. It doesn't always have to be a strenuous sports session that makes you sweat. Steady, simple physical activity throughout the day has a hugely positive impact on health promotion.

The benefits of moving breaks at a glance

Regular exercise breaks during the working day have numerous health benefits:

• Prevent muscle tensionNeck, lower back, shoulders and hips in particular benefit from targeted movement exercises, as they often stiffen due to prolonged sitting.
• Stimulate circulationExercise promotes blood circulation, supplies the brain with oxygen and increases the ability to concentrate.
• Support digestion: After eating, gentle exercise aids digestion and can counteract feelings of fullness or sluggishness.
• Reduce pain and stiffness in jointsIf you get active regularly, you improve joint lubrication and prevent discomfort.
• Build up muscles and improve mobilityDynamic movements and stretching exercises promote strength endurance and ensure greater mobility - in the long term this benefits not only posture but also general fitness.

Why a single break is not enough

Many people take a longer break in their working day - usually at lunchtime. However, a single break is not enough to compensate for the negative effects of sitting for hours on end. Studies show that our bodies are already 30 to 60 minutes sitting shows the first signs of tension and circulatory problems. Therefore: The more regularly active breaks are taken, the more lasting their positive effects will be.

The solution: Short but targeted breaks with exercise sessions throughout the day. Already 2-5 minutes per hour can be enough to reduce tension and keep concentration levels high. We also recommend planning one or two walks of 10 to 20 minutes in the fresh air to prevent lack of exercise and recharge your batteries.

Checklist: Active breaks

A single active break a day, even an intensive one, cannot fully compensate for the physical and mental strain caused by long periods of sitting and monotonous work processes. The body needs regular stimuli. A checklist will help you to keep track and remind yourself.

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How can BGM promote physical activity in the workplace?

To ensure that active breaks don't just remain a recommendation but are actually utilised by employees, well thought-out integration into occupational health management (OHM) is crucial. It doesn't matter whether employees work from home or on site in the office - the barriers to more exercise should be as low as possible.

Here are some tried and tested methods:

• Establish fixed exercise timesReminders in calendars or on the screen help to make active breaks a routine.
• Provide interactive exercise programmesShort online sessions or apps with simple mobility and strengthening exercises make it easier to implement.
• Managers as role modelsWhen supervisors themselves actively participate in exercise breaks, acceptance increases throughout the team.
• Designing ergonomic workstationsHeight-adjustable desks, standing desks or active seating options encourage natural movements.
• Use gamificationSmall challenges or team events motivate people to exercise regularly.

Practical example: Active breaks with Isa from Deep Care

An effective example of the integration of active breaks is Isa from Deep Care. Isa offers personalised exercise programmes that employees can carry out directly at their workplace. The system recognises individual needs and suggests tailored exercises - from mobilisation and strengthening to short relaxation sessions. Companies that use Isa not only benefit from healthier employees, but also from higher productivity and fewer absences due to illness.

Conclusion: Exercise as the key to better health at work and in the home office 

Active breaks are an effective measure of workplace health promotionto avoid one-sided Loads and prevent health problems. Regular, short exercise sessions - be it through Small, simple exercises or targeted Sport-offers - help, Tension, Circulatory problems and Exhaustion to avoid. Companies that specifically integrate exercise into their OHM not only promote the health of their employees, but also increase their motivation. Performance capability and long-term motivation. It should be possible to take active breaks directly at the workplace. Digital solutions such as Isa facilitate the implementation and support a Sustainable health culture in everyday working life.

👉 Get active now: When will you take your next exercise break?

Simon Fiechtner
I'm Simon, co-founder of Deep Care and I've been working in the fields of health and artificial intelligence for many years. After several years of experience in HR and business development at a large corporation, I decided to turn this passion into a start-up together with colleagues and friends.