Especially with stress at work and a busy schedule, there should always be time for this: active breaks. After all, exercise does far more than just improve our health. We explain the benefits of physical activity at work and give tips on how to incorporate active breaks into our everyday lives.
As the saying goes? Sport is the opium for the people. And there really is something to that. Because physical training has excellent effects on us and our bodies. When we are active, we reduce stress, increase our ability to concentrate, can reduce negative moods and even lighten them (1) (2). So far, so good.
Exercise at work pays off
But does exercise also help us at work? Yes, because exercise stimulates the reduction of stress hormones and the release of happiness hormones. This combination ensures that we can work with greater concentration and efficiency at work. A very clear argument in favour of more movement between tasks at the office desk. Particularly during more intensive phases of work and when preparing for exams, it is therefore worth making your break really active instead of just scrolling on your mobile phone.
How much exercise is needed?
Exercise is not only worthwhile in order to achieve more at work: Physical activity is also simply part of a healthy lifestyle. It reduces the risk of chronic diseases and the overall mortality risk immensely. Both the WHO and the Federal Ministry of Health have come to this conclusion on the basis of numerous evidence-based scientific studies. The institutions therefore issue "National Recommendations for Physical Activity and the Promotion of Physical Activity" and agree that people between the ages of 18 and 64 should carry out between 2.5 and 5 hours of aerobic exercise per week, i.e. endurance-orientated exercise at moderate intensity (3). The WHO also recommends moderate strength training twice a week.
No time to train?
To achieve the desired effects of endurance training, people should be active for at least ten minutes at a time. Ten minutes can actually always be accommodated in the course of a day, can't it? Perhaps such training can also be combined with breaks at work? If you even have a whole hour for lunch, you could use 20-30 minutes to do a light cardio workout. Remember: this is not only good for your health, but also increases your ability to concentrate. Work will be easier straight away. Moderate to intensive strength training can also be integrated between or after working hours.
Our tips for integrating exercise into your everyday life
It is very important to get started and integrate a little exercise in the first place. In the end, every little step is better than none. That's why we have a few tips for you on how you can make your everyday life more active and take the step towards active breaks.
Fun at work:
In order not to lose motivation and to stick with it, it is crucial that exercise is fun. So find a form of exercise that suits you and is most likely to give you pleasure. The choice is yours! Is jogging not for you? Perhaps you enjoy cycling or love badminton? Or maybe a workout at home is the right thing for you? Feel free to try out different forms of training.
Insert a time slot:
Think about when you can integrate training into your everyday life. Pack your training bag and your favourite sports outfit in advance on the selected days. This can motivate you and create a sense of commitment. Fixed times also help to create habits. Feel free to block a fixed date in your diary.
Start small:
Start with a low intensity that corresponds to your training level. This will allow you to celebrate small successes. Then try to gradually increase the load. The rule of thumb is: no more than 5 % training increases. For example, if you start with ten minutes of cycling at a moderate intensity, you should not cycle for more than an additional 30 seconds in the next training session.
Suitable exercises for the office or home workout
Exercises that are easy to do with your own body weight are ideal for home office or office breaks. These can be both strength and endurance exercises. Here are a few examples:
- Squats
- Push-up
- Lunges
- Triceps dips
- Jumping jacks
- Skippings
This list is of course only a small selection. However, we have prepared a small programme for you so that the many possibilities do not overwhelm you. Perhaps you can use it to get active during your next break. We'll introduce you to strength exercises including a warm-up phase and a short cool-down. All you need is comfortable clothing, preferably your trainers, and perhaps your smartphone so that you can use a timer or stopwatch.
Example of a 20-minute workout during the lunch break:
- Warm up: approx. 8 minutes
60 seconds of skipping (running on the spot) with moderate exertion
2 sets of 30 seconds: jumping jacks
2 sets of 30 seconds each: "cross-country skier" alternating jumps
30 sec both arms circle forwards and
30 sec both arms circling backwards
2* 30 sec Pull heels towards buttocks
- Strength exercises: at least about 10 minutes, optionally longer
2-5 sets of 10-40 repetitions of squats - with 1 minute rest between sets
2-5 sets of push-ups (also in a lighter version on your knees)
2-5 sets of 8-40 reps. Squat extension jumps - with 1 min. rest between sets 2-5 sets 10-40 reps Back extension in prone position - with 1 min. rest between sets
- Cool down: approx. 2 minutes: Door frame stretch of chest muscles for 30-60 seconds in final stance, flexion stretch of back and hamstrings with knees extended curl up for 30-60 seconds.
Sources:
1 Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast. 2017;2(2):127-52.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/
2 Mandolesi L, Polverino A, Montuori S, Foti F, Ferraioli G, Sorrentino P, et al. Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Front Psychol. 2018;9(APR):1-11.
https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00509/full
3 Alfred Rütten H, Pfeifer K, Banzer W, Ferrari N, Füzéki E, Geidl W, et al. National recommendations for physical activity and exercise promotion. 2016;
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