Sitting for long stretches at work can take a serious toll on your health. Prolonged immobility contributes to posture problems, musculoskeletal disorders (MSDs), fatigue, stress, and even reduced concentration and productivity.
The World Health Organization (WHO) estimates that the global economic cost of physical inactivity could reach US$300 billion by 2030.
To counter these risks, WHO recommends incorporating active breaks, short periods of movement, as a simple way to reduce sedentary time and bring energy and rhythm back to your workday.
In this article, we’ll explore the physical and mental benefits of active breaks, why they matter for both employees and employers, and practical ways to include them in your daily routine.
What is an Active Break at Work?
Many office workers spend hours on end without moving, seated at a screen. While taking time off to disconnect is important, there’s a big difference between passive breaks and dynamic ones. Unlike passive breaks, where you just sit, daydream, or scroll on your phone, active breaks are meant to stimulate the body and the mind.
The term “active break” draws inspiration from HIIT and sprint interval training (SIT), where short bursts of activity alternate with rest. In the office, active breaks typically last 2–15 minutes and include movement or relaxation activities: standing up, stretching, walking, or practicing breathing exercises. Longer breaks, like lunch, can also be made active. For example, you could take a class, go for a short walk, or even take a quick swim.
These short bursts of activity help counteract the effects of prolonged sitting, boosting overall well-being and energy during the workday. Research shows that workplace micro-breaks can significantly reduce stress, fatigue, and musculoskeletal discomfort.
The Benefits of Active Breaks for Employees
Active breaks interrupt prolonged sitting and its harmful effects. Research shows that even brief periods of movement have positive physiological responses.
Moving helps re-energize the body by improving circulation, supporting muscle maintenance, and keeping metabolism more active throughout the day.
Active breaks also help regulate stress, giving both body and mind a chance to reset. In short, they provide a quick boost for your energy, focus, and overall well-being.
Reduced Fatigue
Even short breaks during the workday can help reduce fatigue and recharge energy. Making these breaks active amplifies the effect. Movement stimulates circulation, engages muscles, and increases oxygen flow to the brain, helping to counter both physical and mental tiredness caused by prolonged sitting.
Preventing Sedentary-Related Pain
Active breaks do more than fight fatigue. They help prevent pain linked to sedentary habits. Prolonged sitting increases the risk of musculoskeletal disorders (MSDs), joint tension, and circulatory issues, including higher cardiovascular risk. Research shows that low physical activity combined with long periods of sitting raises the likelihood of chronic disease.
For employees and remote workers who spend long hours at a screen, integrating active breaks helps:
- Restart circulation
- Unlock stiff joints
- Reduce muscle tension and arterial pressure
Dynamic movement at your desk also supports better posture, preventing chronic back, neck, and shoulder issues. For screen workers, these breaks give the eyes a rest, reducing strain and fatigue.
Lowering Stress
Beyond the physical benefits, active breaks significantly impact mental well-being and cognitive capacity.
Even a few minutes of movement triggers the release of endorphins, the body’s “feel-good” hormones, helping you detach from tasks, release tension, and return to work feeling calmer and more focused. The effect is almost immediate, leaving you feeling lighter and more relaxed.
Improved Focus
With less stress clouding your mind, your cognitive functions improve. Active breaks help with concentration, attention, memory, and creativity. Movement also stimulates neuroplasticity, your brain’s ability to reorganize. This means you come back to work ready to solve problems that seemed unsolvable earlier.
The Advantages of Active Breaks for Employers
Active (dynamic) breaks are an investment in employee well-being and organizational performance. Short periods of movement can boost productivity, engagement, and workplace morale.
Improved Employee Performance
Employees who take dynamic breaks experience less fatigue and stress. They return to work more focused, energized, and better able to solve problems. This leads to smoother workflow, higher productivity, and increased overall performance.
Stronger Team Spirit
Organizing active breaks for teams helps build social connections, foster a sense of belonging, and strengthen company culture and employer image. This is especially true if leadership takes part in the active breaks with their team.
Cost Reduction
Active breaks can reduce the physical and mental health risks associated with prolonged sitting. This translates to fewer absenteeism days and lower occupational health costs.
At the same time, better productivity and employee focus mean fewer mistakes, higher work quality, and improved business-wide performance, leading to profit gains.
Active Break Ideas You Can Use at Work
Active breaks can take many forms, whether you’re alone or in a group, indoors or outdoors. The key is to break up your work routine with activities you enjoy.
Simple Physical Exercises Alone at Your Desk
Even small movements at your desk can improve circulation, reduce muscle tension, and boost energy. You don’t need special equipment or a large space. Examples include:
- A few minutes of walking around your office or home workspace
- Stretching or self-massage
- Light cardio or strength exercises
- Joint mobility exercises
Discover our top tips for working out discreetly at the office.
Stretching Series
Stretching your neck, shoulders, back, and legs can be done right at your workstation:
- Tilt your head side to side to ease your neck.
- Roll your shoulders to relieve muscle tension.
- Extend and flex your arms to relax muscles.
- While seated, alternately lift your heels then your toes to stimulate circulation and reduce feelings of “heavy legs.”
Learn more in our article on simple office stretches to relieve tension and stress.
Quick Walk Around the Office
Even short indoor walks can work wonders. If you want to stay near your desk, walk around your workspace for a few minutes. This will boost circulation and oxygenate your brain.
Micro Cardio & Strength Sessions
Short bursts of cardio and strength exercises can re-energize your body and help maintain muscle tone. Examples include:
- Squats
- Stair climbs
- Wall push-ups
- Core exercises
- “Sit-to-stand” repetitions: repeatedly rise from and sit in your chair (without using armrests)
Joint Mobility Exercises
Don’t forget your joints, which are overused when seated at a computer:
- Shoulder, neck, wrist, ankle, and hip rotations help unlock joints, prevent stiffness, and enhance flexibility.
- Try light “shadow boxing” punches in the air for your arms, shoulders, and chest. This helps release tension and stress.
Group Active Breaks at the Office
The exercises above can be adapted for groups, making them a great way to boost team cohesion.
Employers can organize structured activity breaks, such as:
- Team challenges or group games
- Short in-office fitness sessions
- Weekly “vitality” breaks
- Yoga, dance, or other fitness classes
Relaxation & Mind-Body Breaks
Active breaks aren’t just about physical movement. They are a great way to reduce stress, improve mood, and boost mental health.
Incorporate:
- Tai Chi or Qi Gong for gentle tension release
- Yoga for physical and mental well-being
- Deep breathing for body oxygenation and stress relief
- Guided meditation to refocus and refresh the mind
Creative & Mental Activities
Alongside physical and relaxation pauses, mental or creative breaks help recharge the mind. These breaks allow you to disconnect from work without adding fatigue. Examples include:
- Doing a puzzle or a lateral-thinking game
- Listening to music or ambient sound for relaxation
- Drawing, writing, or adult coloring to relax and stimulate creativity
Stretching with Ergonomic Accessories
If you or your employer have ergonomic equipment, you can expand your break options.
Active seats or sit-stand desks can be used to perform gentle stretches during active breaks.
For example, you might use a dynamic balance seat for stretching your back, shoulders, and hips.
Outdoor Active Breaks
If weather and time allow, choose outdoor active breaks. Sunlight provides a natural source of vitamin D, which helps reduce fatigue and stress. Outdoor activities also give your eyes a break from screens and allow them to focus on a wider field of vision.
Most indoor exercises can be done outdoors—for instance, a lunchtime walk around the block or a pool session with colleagues.
Movement Beyond Breaks: Staying Active While Working
Being active at work isn’t limited to designated breaks. You can also incorporate movement into your work time.
Dynamic Seating
The Bloon ball seat is a dynamic seating solution. This Active Seat naturally encourages good posture and engages your deep core muscles through subtle micro-movements, even while you’re sitting.
Moving While You Work
Many tasks can be done while standing or walking: phone calls, short meetings, and even team chats. Skip the elevator and take the stairs. Choose a farther parking spot to increase steps.
These small habits, when repeated daily, have a big impact.
How to Integrate Active Breaks Into Your Workday
Active breaks of 2 to 15 minutes (or more) are easy to slot into your workday, whether on your own initiative or supported by your employer.
For Employees
Even if your company doesn’t currently support active breaks, you can start on your own. Schedule them in your calendar like any appointment. Set reminders on your phone or in your work calendar.
Consistency is key: the ideal aim is 5 minutes of activity each hour, or 10 minutes every two hours. If you feel guilty at first (“I’m wasting time”), remember that movement is not time wasted, because it enhances productivity. Start small and build up over time. Alternate activities to avoid boredom (stretch at 10 am, walk at 1 pm, and do posture and breathing at 4 pm).
For Employers
Management support is crucial for embedding active breaks into the work culture. These breaks are a long-term investment in productivity, energy, and team cohesion.
Employers can foster this by providing dedicated spaces for active breaks, ergonomic equipment, organized activities, and raising employee awareness.
Even small investments, like providing yoga mats, resistance bands, and clear break zones, are a big help. Encouraging sit-stand desks or active seating also adds to this culture of wellness and productivity.
Conclusion
Incorporating active breaks into your workday is a simple but powerful way to benefit both employees and the organization.
Whether it’s stretching, a short walk, or guided breathing, active breaks help bridge the gap between work and well-being. Employees gain reduced pain, improved focus, and renewed energy, while employers benefit from a healthier, more productive team.
Using dynamic sitting, such as our Bloon active seat, adds even more movement and supports long-term spine and core health.
