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The Impact of Movement and Short Breaks in Enhancing Cognitive Ergonomics

It is becoming increasingly clear that our current ways of working are taking a toll on our mental wellbeing. However, there is a simple yet effective solution that can help mitigate these challenges: incorporating regular movement and breaks into our daily routines.

The Benefits of Taking Short Breaks for Mental Wellbeing and Cognitive Ergonomics

In today’s fast-paced and highly demanding work environment, mental health challenges are on the rise. The modern work culture often involves long hours of sitting, minimal movement, and constant exposure to screens. This leads to increased stress, anxiety, and burnout. Remote work and the blurring of boundaries between professional and personal life have further escalated these issues, leaving many feeling overwhelmed and mentally drained.

As the pressures of work continue to mount, it’s becoming increasingly clear that our current ways of working are taking a toll on our mental wellbeing and cognitive ergonomics. However, there is a simple yet effective solution that can help mitigate these challenges: incorporating regular movement and breaks into our daily routines.

The expert for this article is Cuckoo’s Head of Customer Success and Wellbeing Expert: Anni Havas

“During autumn, the darkness can sap your energy, and going outside may feel difficult. However, even a short time outdoors can be refreshing, so I recommend including at least a 5-minute fresh air break in each working day. If going outside isn’t possible, listening to a short relaxation exercise while looking out of the window can provide a substitute moment of recovery.”

Desk Exercises Reduce Stress and Anxiety

Regular movement and short breaks can significantly reduce stress and anxiety levels. Physical activity helps release endorphins, the body’s natural mood elevators. According to the Anxiety and Depression Association of America, even a small amount of exercise can be an immediate stress reliever, improving mood and cognitive ergonomics and enhancing overall mental wellbeing. This is why taking short movement breaks during the day, even if it’s just a quick walk around the office, can help mitigate the buildup of stress.

Building a High Performing Team

Taking short breaks, especially those involving movement, can help reset your mind, leading to improved concentration and productivity. Studies have shown that working for extended periods without breaks can lead to mental fatigue, reducing our ability to focus and make effective decisions. On the other hand, incorporating brief breaks — such as standing up, stretching, or walking — can restore focus and energy, enabling more productive and efficient work sessions.

Boosting Creativity and Your Mood

Movement has been linked to enhanced creativity. A study by Stanford University found that walking can increase creative output by an average of 60%. This is because physical activity can help stimulate new neural connections, promoting divergent thinking, which is essential for problem-solving and creative tasks. When you step away from your work and move, you allow your brain to process information in new ways, often leading to fresh insights and ideas.

Physical activity, even in short bursts, can also have a profound effect on mood. Movement stimulates the production of neurotransmitters such as dopamine, serotonin, and norepinephrine. These neurotransmitters play a crucial role in regulating mood and combating feelings of depression. Moreover, taking regular breaks to move can reduce feelings of burnout and mental exhaustion, helping maintain a positive and resilient mindset.

Enhancing Mental Clarity and Reducing Brain Fog

Extended periods of work without breaks can lead to cognitive fatigue, reducing our ability to think clearly and make decisions. Short breaks that include physical movement can help increase blood flow to the brain, providing a mental refresh that boosts alertness and reduces the risk of burnout. This mental clarity not only enhances productivity but also contributes to a greater sense of accomplishment and wellbeing throughout the day.

Promoting a Healthy Culture

Encouraging employees to incorporate regular movement and breaks into the workday is one piece of building a healthier culture where individuals feel better and are more efficient. By making movement a priority, individuals can cultivate a more mindful approach to their daily routines, fostering long-term mental and physical health while maintaining a better work-life balance. Read here our top 3 methods on how to incorporate desk exercise into the workplace routine.

Conclusion: Short Breaks Help Enhance Mental Health and Cognitive Ergonomics

Movement and regular breaks are essential components of a healthy work routine. Adding movement and breaks to your workday can significantly enhance mental wellbeing, efficiency and cognitive ergonomics. By reducing stress, boosting mood, and improving focus and creativity, these practices support both personal health and professional productivity. In a world that often prioritises constant activity, it’s crucial to remember that taking time to move and rest is not just a luxury — it’s a necessity for a healthier, happier life.

Sources:

  1. Anxiety and Depression Association of America. (n.d.). Physical Activity Reduces Stress.
  2. Oppezzo, M., & Schwartz, D. L. (2014). Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142–1152.
  3. Harvard Health Publishing. (2018). Exercise is an all-natural treatment to fight depression.
  4. Smith, A. (2016). Work breaks and productivity. Health Psychology Open, 3(1).

What is Cuckoo?

Cuckoo is a gamified easy-to-use app that rewards healthy breaks during your workday. It is like a call for recess, but in work life.

Take a break, collect points, advance on the Cuckoo adventure map and win great prizes!

Choose when you want to take breaks. Cuckoo reminds when its time! Let’s go!

Challenge your colleague to a break competition, or see how your company is doing against other similar companies!

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