Why Active Breaks Can Help Office Workers Feel Better
Share
Sitting at a desk all day can take a toll on your body and mind. Many office workers experience neck pain, back discomfort, and high stress levels. A recent study looked at how short exercise breaks, done during the workday through a video call, can improve comfort and reduce stress. The results show that a few minutes of movement can make a real difference.
What Are Active Breaks
Active breaks are short sessions of simple exercises you do during your workday. Instead of just standing up or grabbing a coffee, you spend a few minutes stretching, moving your shoulders and spine, and doing gentle body weight exercises like squats or lunges. You do not need special equipment, and you can even follow along with a coach through a video call.
What The Study Found
The study followed 31 office workers for 8 weeks. They took part in 15‑minute exercise sessions twice a week, guided by a professional. By the end of the program, workers reported less discomfort in their neck and lower back. Their overall feeling of discomfort in the body also dropped. Stress levels did not change much for everyone, but those who joined most sessions showed a clear drop in stress.
How To Try Active Breaks At Work
You can add active breaks to your day even if your company does not have a formal program. Set an alarm to remind yourself to stand up every 60 to 90 minutes. Spend 5 to 10 minutes doing movements like shoulder rolls, gentle twists, seated cat‑camel stretches, or squats beside your chair. If you work from home, consider joining a friend or colleague on a video call to exercise together. This makes it fun and keeps you accountable.
Benefits Beyond Pain Relief
Active breaks are not only about easing pain. Moving regularly improves blood flow, helps you feel more awake, and can lift your mood. Short movement sessions can also help prevent long‑term problems caused by sitting too much. They are quick, simple, and do not require a gym membership or special gear.
Tips To Stay Consistent
Start small and be regular. Add two or three active breaks into your week and build from there. Keep your exercises simple so you can do them without changing clothes or leaving your desk area. If your company supports wellness programs, suggest a group session on video. The key is to make it easy and enjoyable so you stick with it.
Final Thoughts
The research shows that active breaks can reduce neck and back discomfort for office workers. Even short sessions of stretching and strength movements can bring real benefits. Try adding active breaks to your routine and notice how your body feels over time. A little movement can go a long way toward a healthier, more comfortable workday.