What’s On Your Movement Menu?
At the time of writing this, it’s summertime where I live in midwestern United States and the mild temperatures beckon me outside for a walk or bike ride. While it’s nice that the weather is cooperative, I’ve noticed that I need more than that in order to get my daily movement and breaks from work fulfilled. Many of us have lots of items on our schedules to juggle - work, our kiddos’ games and events, caring for our aging parents, gigs, adulting, and the list goes on. So how can I make it all happen and get my recharging breaks?
Daniel Pink has outlined different types of restorative breaks in his book When , and they are inspirational! Pink shares that not only do breaks from work and responsibilities boost your mood and performance, it is important to be planful and proactive in creating a set list or menu. I’m going to share five movement breaks inspired by Pink and infused with my own take for you to choose from in designing your own movement menu.
Nature break - Studies support the mental and physical benefits to spending time in the outdoors. This can look like reading your favorite book at a park on a bench, walk around your block or nearby park, look for trees and plants, listen for birds, or creatures outside your window. If you are unable to physically go outside, could you open a window to connect with nature?
Social break - Take a walk with a friend and catch up or call a friend to check in. These can be planned or spontaneous. Reaching out regularly will help you feel connected to your community. You might not be able to physically connect to a friend or family member, so think of how else you could check in.
Meditation break - Even two or three minutes of meditation will make a positive impact in reducing brain fatigue. UCLA has a variety of free meditations to choose from.
Movement break - I like Pink’s recommendation of having a small water bottle because you’ll need to get up and go fill it again more frequently than a larger bottle. Set a timer and take a four or five minute walk every hour. If you’re at a computer monitor, plan to stretch your neck and shoulders. Consider creating a standing work station for part of your day.
Have you heard of the 20-20-20 rule for preventing eye strain? For every 20 minutes of screen time look 20 feet away for 20 seconds.
Pomodoro break - This technique developed by Francesco Cirillo has transformed my ability to focus, improved my performance, and reduced my stress. First I create a task list and gather what I need to do those tasks. Second I set a time for 25 minutes, turn off notifications, and work on the tasks until the timer goes off. If I think of something else I need/want to do, I make a note of it to do later. I take a five minute break and start again for 25 minutes.
My hope is that you take this list and modify and customize it with your own favorite things to do. You deserve and need breaks, so why not create a tailored menu and plan to nourish yourself?
For further inspiration, check out Biomechanist Katy Bowman’s podcast Move Your DNA and Nutritious Movement webnsite.
