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Active Breaks
We sit down to breakfast in the morning, relax in the car or on public transport, settle at our desks, and often stay put until it's time for a snack break – spent sitting in the break room. After a long day at work, we finally collapse onto the sofa, exhausted. Sound familiar? You're not alone! On average, Swiss people spend 5.5 hours a day sitting down – for office workers, this number is even higher.
While a sedentary lifestyle is common, it's important to realise that prolonged sitting harbours serious health risks, and that exercising after work often isn't enough to prevent them. Read on to learn why sitting down for extended periods is a health risk in its own right, and how you can protect your health by taking regular active breaks.
Why uninterrupted sitting is so harmful
Many people think that exercising a few times a week can offset the consequences of a sedentary lifestyle. However, research shows that prolonged sitting is a health risk in its own right. This means that even regular exercise cannot completely eliminate the health risks associated with long periods of inactivity. Our health is not only impacted by a lack of exercise, but also from the cumulative effects of long periods spent in a seated position.
What are the health risks of prolonged sitting?
Sitting down for long periods can lead to various health problems, including:
- Metabolic problems and diabetes: Maintaining a seated posture slows down our metabolism and impairs blood sugar regulation.
- Cardiovascular diseases and obesity: Reduced blood circulation promotes fat storage in blood vessels.
- Increased cancer risks and muscle loss: Studies have linked prolonged sitting with a higher risk of certain types of cancer and accelerated muscle ageing.
- Concentration problems and mental stress: Blood flow to the brain is reduced, which can affect concentration and well-being.
Conclusion: The more time we spend sitting every day, the higher our risk of developing these health problems. Therefore, taking regular active breaks and intentionally interrupting long periods of sitting are essential for protecting your health.
The benefits of active breaks
Regularly interrupting long periods of inactivity brings numerous benefits, both in the short and long term.
- Immediate effects: Standing up and moving around, even for a short time, activates the metabolism, improves blood circulation and delivers fresh oxygen to the brain. This leads to immediate improvements in concentration and performance.
- Long-term advantages: Frequent movement throughout the day strengthens the cardiovascular system and reduces the risk of chronic diseases such as diabetes, obesity and high blood pressure. Regular breaks can also prevent back and neck pain and promote general well-being.
Every step counts! The more often we stand up and integrate some movement into our daily routine, the greater the health benefits. Even small changes can have a positive impact.
Practical tips for taking active breaks in everyday life
It doesn't have to be a marathon: even small bursts of exercise between sedentary activities can make a big difference. Here are some simple ways to incorporate more movement into your daily routine:
- Take the stairs: Use the stairs instead of the lift whenever possible to stimulate your cardiovascular system and strengthen your muscles.
- Moving meetings: Plan meetings while standing or walking instead of sitting in a conference room.
- Getting up during work: Set a timer to prompt yourself to stand up regularly. Even short spells of activity, like walking a few steps around the office, can boost circulation.
- Take a comfort break on another floor: Take a longer route to the toilet to add some extra steps.
- Active commuting: Get off public transport a stop earlier and walk the rest of the way.
- Move during phone calls: Use calls as an opportunity to walk around the room.
Conclusion
Active breaks are a simple and effective way to reduce the health risks of prolonged sitting and enhance your well-being. Office workers, in particular, who spend much of their day seated, can reap significant benefits from incorporating regular exercise breaks into their routines. Just a few minutes of movement can boost concentration and lower the risk of chronic illness.
In short: the key to better health lies in avoiding long periods of inactivity. It's not just intensive workouts but consistent, brief breaks that have the greatest impact on our body and mind.
Integrate easy, manageable exercise sessions into your daily life and take control of your well-being. Every step counts, so why not take the first one today?
For more information and free resources on active breaks, visit the hey-zug.ch website.
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References:
- Bundesamt für Gesundheit BAG. (n.d.). Sitzender Lebensstil - Aufstehen. https://www.bag.admin.ch/bag/de/home/gesund-leben/gesundheitsfoerderung-und-praevention/bewegungsfoerderung/auf-stehen.html
- Bundesamt für Gesundheit BAG. (n.d.). Regelmässig Aufstehen ist gesund. https://www.bag.admin.ch/bag/de/home/das-bag/aktuell/medienmitteilungen.msg-id-57519.html
- Bundesamt für Sport BASPO, Bundesamt für Gesundheit BAG, Gesundheitsförderung Schweiz, bfu – Beratungsstelle für Unfallverhütung, Suva, Netzwerk Gesundheit und Bewegung Schweiz. Gesundheitswirksame Bewegung. Magglingen: BASPO, 2013.
- Massini, M. S., Pinelli, E., Masini, A., Zinno, R., Dallolio, L. & Bragonzoni, L. (2024). Workplace active breaks for university workers: the UNIFIT pilot study protocol. BMJ Open Sport & Exercise Medicine, 10(3), e002184. https://doi.org/10.1136/bmjsem-2024-002184
