Movement Breaks to Reduce Stress and Burnout

In the current rapidly changing educational environment the spotlight is shifting to the overall student's development. While academic rigorousness and the scores on tests are still important, increasing body research highlights an element that is often ignored: breaks for movement in schools. The need for organized active physical activity that is purposeful in the classroom has never been more important. Classrooms that are confined to a single room and a growing amount of screen time are becoming the commonplace. In this article, we'll explore why movement breaks should be an integral part of every school's day-to-day schedule, uncover the science that explains their advantages, and offer practical strategies for teachers and administrators.

What are the Movement Breaks in the Schools?

Movement breaks--also called brain breaks activities breaks, brain breaks or physical activity breaks -- are brief periods during the school day when students are encouraged to engage in physical activities. They can be a time for dancing, stretching, structured games or exercises, or mindfulness activities. Unlike the physical education (PE) classes, which follow a set schedule, these breaks are quick, often frequent interruptions of sedentary class time intended to boost students' energy and refocus their minds.

Examples of Movement Breaks

• Running in place or jumping Jacks
• Stretching or Yoga Poses
• Quick dance routines
• Brain gym activities
• Group games that require movement
• Light movement

The reason why movement breaks are important The Science

1. Physical Health Benefits

The positive effect of regular movement breaks on the health of a person is one of the main reasons to incorporate them into your routine. According to the Centers for Disease Control and Prevention (CDC) the children and adolescents must engage in at least 60 minutes of physical activity daily. A majority of students fail to adhere to this advice because they spend too many hours in the classroom.

School breaks during movement offer several health benefits:

• Improve your cardiovascular fitness
• Improve flexibility and strength of muscles
• Weight management: Help support healthy weight loss
• Help fight childhood obesity

Regular exercise also improves your immune system, and encourages healthy habits for life.

2. Benefits for the Brain and Education

Contrary to popular belief that more time on academics will result in better performance, research shows that integrating breaks for movement can increase the academic level. Exercise increases blood flow to your brain. This helps deliver oxygen and nutrients that are vital for brain function.

Its primary academic benefits include:

• Focus and attention can be improved
• Memory retention is improved
• Better problem-solving skills
• Participation and engagement that is more active
• Focus on the task is increased.

Research has shown that students who are given breaks for movement return to their work more focused and have greater achievement scores when compared with those without such breaks.

3. Mental Well-being

Mental health is a concern that concerns many students. Anxiety, stress and depression affect many students who are in school. The importance of movement breaks in managing emotions and improving mental well-being is well-known.

The benefits for emotional well-being include:

• A reduction in stress and anxiety.
• Self-esteem and mood improvement
• Release of "feel good" endorphins
• Social interaction and teamwork

Physical activity during school day can provide an opportunity to release any excess energy, frustration, or worry, helping to create a more positive school environment.

The Movement Breaks Help All Learners

Supporting Diverse Learning Needs

The benefits of movement breaks are especially beneficial for those with attention deficit hyperactivity disorder (ADHD), sensory processing challenges, or with other disabilities. Physical activity can help students manage their energy levels, enhance executive function, and help them better perform in academic activities.

Create Inclusive Classrooms

Because movement breaks are easily adaptable, they can be tailored to meet the requirements of various age groups and physical abilities as well as learning styles. Breaks for movement can vary from simple stretches on the chair up to interactive group exercises. They guarantee that each child can thrive.

How to incorporate movement breaks into your schedule

For Teachers

• Create a schedule: Incorporate movement breaks every 30-60 minutes, particularly in long blocks of instruction.
• Make it easy: Use routines that require no equipment or preparation, such as stretching, jumping or games that are quick and easy to play.
• Enjoy it: Make use of stories, music or themes to get students involved.
• Involve students: Have students choose or lead their own favorite exercise.

For Administrators

• Gain support: Inform staff and their families of the benefits of taking a break to move.
• Establish guidelines: Encourage daily movement breaks in schools, or even mandate them.
• Professional development: Provide training and materials for teachers on how to confidently lead activity breaks.
• Track the progress of your practice: Collect and track feedback to improve your practices.

For Hybrid or Remote Learning

Breaks for movement are equally crucial during virtual learning. Teachers can conduct live sessions of activity via video calls or provide movement challenges for students to work on at home.

Addressing Common Concerns

"Won't movement breaks waste instructional time?"

Studies show that students who regularly move are more productive and focused in class. Movement breaks can be an investment in learning, not an interruption.

"How do we find time for movement in the midst of a busy schedule?"

It is possible to incorporate short breaks (between 2-5 minutes) in your daily routine, either to transition between subjects or to recover from an intense focus. Even short activities have obvious advantages.

What happens if the space in which that we have available is not enough?

Certain activities can be done standing next to desks or in a small space. Chair yoga, seated stretches or even basic hand and arm movements are effective in small classrooms.

The Effects of Movement Breaks on the School Culture

Incorporating breaks for movement isn't just about the individual benefit; it's about creating a school culture that values well-being, health, and lifelong learning. Movement-focused schools tend to:

• Students with better health and more absences
• Improved school spirit and community
• Burnout and teacher satisfaction rates lower
• Academic results that are stronger

Other wellness-related initiatives, like nutrition education, anti-bullying social-emotional education, social-emotional learning can be incorporated into the breaks in your exercise.

Tips to get started

1. Start with a small amount: Begin with one or two break breaks per day and increase it from there.
2. Be regular: Make movement a regular part of the daily routine.
3. Be creative: Rotate activities to keep students interested and engaged.
4. Receive feedback from teachers and students: Request input and suggestions.
5. Celebrate success: Recognize classrooms and students who enthusiastically participate.

Frequently Asked Questions (FAQ)

What is the recommended frequency for schools to introduce movement breaks?

Most experts suggest a move break every 30-60 minutes however, the time interval can be adjusted to fit the specific needs of each school.

Can movement breaks replace PE classes?

No. Breaks for movement are a complement to, but not a substitute for, structured physical education.

Is it suitable for all ages of children?

Yes! Breaks for movement can be adapted for elementary school children, preschoolers middle, high school students.

Do movement breaks require special equipment?

Not at all. Some of the most effective moves require no or little equipment, such as scarves and music or balls.

Incorporating breaks for exercise throughout the school day could provide a broad variety of benefits. From boosting academic performance and physical health, to promoting the mental health of students and improving classroom behavior, the research is clear that movement is crucial. If you're a teacher administrator or parent, or even a policymaker, advocating for and implementing movement breaks is a way to invest in the success of the next generation.

Let's make it a non-negotiable element of every student's educational experience. Because when students move they learn, improve and prosper.