With the New Year push to honour our fitness resolutions, we got thinking about what’s the best advice to help workers reach their goals, and work better and well in 2017. When we perform ergonomic assessments we often recommend small, manageable movement breaks – we call them microbreaks.
Microbreaks are HOURLY, 20 second to two minute breaks, targeting the muscles most frequently used in a job. They are designed to help with your productivity and focus, as well as combat muscle fatigue.
These small breaks can be as long or as short as you can devote, but if you are sitting in front of a computer most of the day, they simply could look like this:
- wrist circles
- wrist and forearm stretches
- forward and backward shoulder rolls
- 5 -10 deep knee bends
- 5 -10 calf raises
- a short walk around the office perimeter
Microbreaks can take other, less obvious forms. Consider taking a couple of minutes each day to shift your gaze 20 feet away, instead of computer screen distance, to give your eyes a break. This can be done two to three times a day, holding for several seconds.
Another tip is to use your non-dominant hand during lunch hour to eat. For example, if you are right-handed, use your left to hold your coffee mug. If you have trouble remembering, put a glove on your dominant hand as a reminder.
Whatever you decide is best for you; remember these tips and the concept of micro breaking is to change your position and activity to maintain balance in your body. The goal is to use all your muscles throughout the day, and rest those that are overworked.