In many office jobs, people sit rigidly in front of a screen for hours on end - often with a hunched back, tired eyes and tense shoulders. This one-sided strain can lead to long-term health problems such as back pain, headaches and difficulty concentrating.   

There is a simple solution: active movement breaks. Short units spread throughout the day help to relieve tension, promote blood circulation and increase performance.  

Why are active breaks so important?  

The human body is not made for sitting all day. If you hardly move at work, you not only risk muscle tension, but also long-term damage to your spine. A lack of movement also leads to a poorer oxygen supply to the brain, which reduces concentration. Active breaks break this vicious circle: they get the circulation going, promote well-being and ensure sustainable productivity.  

So if you notice that you get tired in the afternoon and your back hurts, don't rush to grab a coffee, but try some exercise instead.   

A timer that reminds you to stretch and walk a few steps every 60 minutes can help you here. Why not also motivate your colleagues to take part in the exercise session? When the “active break” is introduced for an entire team, it is not only more fun, but also helps to strengthen team spirit. You will notice: You will feel less tense, have more energy and be able to concentrate better.  

We have summarized for you here why sport and exercise are so important in the workplace.  

Two simple exercises for active breaks

Shoulder circles while walking (standing or during a short walk)  

Stand up and take a few steps across the room. Now let your arms hang loosely and slowly circle your shoulders backwards. After 10 repetitions, change direction and circle your shoulders forwards. This exercise loosens tense shoulder muscles and stimulates blood circulation.  

Eye relaxation exercise (directly at the screen)  

Look at a point in the distance (e.g. out of the window) for 20 seconds. Then slowly move your eyes in all directions - first up and down, then sideways. Finally, give your eyes a short break and close them for a few seconds. This exercise relaxes the eye muscles and can help combat fatigue.  

You can find more exercises - such as the efficient chair yoga - here.  

Benefits of active breaks  

• Prevention of tension: Exercise loosens muscles and prevents back pain.  

• More energy: activity increases blood flow and oxygen supply to the brain.  

• Better concentration: breaks for exercise promote mental performance.  

• Relief for the eyes: Short eye exercises help against dry and tired eyes.  

• Long-term health: Regular breaks reduce the risk of sitting-related complaints.  

  
Active breaks don't have to be long - just a few minutes of exercise in between are enough to relieve tension and increase productivity. Those who regularly integrate small movement units into their working day feel fitter, more relaxed and work more efficiently. So: just stand up, let your shoulders move and recharge your batteries!    

In our myhive offices, you can also spend your breaks exercising in our fitness studios or taking a sports class (e.g. yoga). And if the break isn't enough, a fitness session after or before work is also a great way to do something good for body and mind.