Column

Rehab Consult: A Wellness Toolbox

Key takeaways:

• Microbreaks help reduce mental and physical stress.
• Task variation and microbreaks can help reduce muscle fatigue.

Modern office work often requires long hours of sitting, continuous screen time and sustained mental focus.

A simple antidote is to take short intentional breaks throughout the day. Workplace wellness doesn’t have to be high-tech.

What are microbreaks?

A microbreak is a short rest period that typically lasts between 30 seconds and up to 10 minutes, depending on the task or job. In general, some individuals may benefit from a break every 30 minutes, while others may do better with breaks every 45 to 60 minutes. Unlike lunch breaks or formal exercise sessions, microbreaks are designed to be quick, flexible and easy to integrate into daily routines.

Microbreaks can help reduce muscle fatigue, mental strain and stress while improving focus, mood and overall health. Microbreaks do not require special equipment, extended time away from work or major schedule changes.

Sometimes a simple sticky note reminder on the side of the desktop computer to “get up every hour” is enough to reduce discomfort, boost focus and support long-term health. The key is regular movement built into the workday.

Types of microbreaks

Mental microbreaks reduce cognitive overload while restoring attention. Examples include:

• looking out a window for natural bright light and nature;
• viewing nature or humorous videos;
• performing seated or standing meditation; and
• playing with a desk sand garden.

Physical and mental breaks combine gentle movement with a mental reset and are helpful for counteracting prolonged sitting or standing. Examples include:

• stretching;
• walking; and
• varying physical tasks and interrupting work position from sitting to standing.

What does the research say?

Research shows that short, active microbreaks during both sedentary and standing work can improve physical well-being and reduce strain.

For example:

• Task variation and microbreaks can help reduce muscle fatigue. An example of task variation may include switching from content creation or checking emails to a walking meeting or videoconferencing.
• A virtual reality nature break is a low-cost strategy to boost overall well-being in health care workers. Examples of virtual nature-based breaks may include videos of waterfalls, ocean waves or a trek through a virtual forest.
• To help prevent occupational musculoskeletal disorders, workers may utilize passive microbreaks (such as mental pauses, meditation, gazing out a window) or engage in active microbreaks (such as stretching and strengthening exercises).
• Studies of surgical team members show intraoperative stretching microbreaks may help reduce musculoskeletal pain and improve overall well-being.

Conclusion

Microbreaks are not about doing less work. They are about supporting the body and brain so work can be done more sustainably. Small pauses practiced consistently can create meaningful change.

For more information:

Ziya (“Z”) Altug, PT, DPT, MS, DipACLM, OCS, is a physical therapist, health coach and author of The Lifestyle Medicine Toolbox, based in Los Angeles. He can be reached at primarycare@healio.com.