Movement Breaks to Reduce Stress and Burnout

In today's ever-changing educational environment The spotlight is now focused on the holistic student's development. Test scores and academic rigor remain crucial however, a growing amount of research highlights a crucial aspect that is often ignored: movement breaks in schools. The need for structured and purposeful physical activities in the classroom is more crucial than ever. The use of classrooms with a fixed schedule and the increase in screen time are becoming the norm. This guide will explore the reasons why breaks for movement are an important part of every school day, what benefits they offer and give practical suggestions for administrators and teachers.

What are movement breaks at schools?

Movement Breaks are also referred to as Brain breaks, Activity breaks or physical activity breaks are short breaks in the school day when students are encouraged to engage with physical activity. They can be a time for dancing, stretching, or other organized games, exercises or mindfulness activities. The movement breaks, unlike classes in physical education, which follow a curriculum, are frequent, short interruptions of sedentary class time. They help refocus students in their minds and help them reenergize.

Example of Movement Breaks

• In place running or jumping over jacks
• Stretching or yoga poses
• Quick dance routines
• Brain gym activities
• Games that require group participation.
• Guided breathing paired with light movement

Why it is important to break the movement of a person: The science

1. Physical Health Benefits

The positive effects of daily physical activity breaks for the health of a person is one of the most compelling reasons for including them into your routine. The Centers for Disease Control and Prevention recommend that kids and teens engage in 60 minutes of regular physical activity. A lot of students don't adhere to this advice because they spend so many hours in class.

Movement Breaks in Schools Provide a variety of health benefits

• Enhance fitness levels for your cardiovascular system
• Improve flexibility and strength of muscles
• Weight management: Support healthy weight loss
• Combating childhood obesity

Regular exercise also improves the immune system, and also encourages the creation of long-term healthy habits.

2. Benefits for the Brain and Education

Contrary to popular belief that spending more time in school will result in better performance studies show that integrating movement breaks can actually enhance academic performance. Exercise increases the flow of blood to the brain, delivering oxygen and nutrients that are essential for cognitive functioning.

The key benefits for academics include:

• Focus and attention are improved.
• Memory retention is improved
• Better problem-solving skills
• More engagement and more participation
• Focus on the task is increased.

According to research the students who have movement breaks are more concentrated and achieve higher scores than those who do not.

3. Mental Well-being

The mental health of children is becoming a major concern with stress, anxiety, and depression plaguing many school-age children. Breaks in the gym play a crucial role in supporting emotional regulation and mental well-being.

Emotional Benefits are:

• Reduced stress and anxiety
• Improved mood and self-esteem
• Release of "feel good" endorphins
• Opportunity for social interaction and collaboration

Exercise during the school day can provide a healthy outlet for pent-up anger, frustration or anxiety, which can help to create a more positive school environment.

Movement Breaks Support All Learners

Supporting Diverse Learning Needs

Students with ADHD, sensory processing issues or any other specific needs may benefit from a break in their movement. Students with these conditions can benefit from physical activity by regulating their energy levels, increasing executive function and participating in academic activities.

Designing inclusive classrooms

Since movement breaks are adaptable, they can be tailored to meet the requirements of different age groups, physical abilities, and learning styles. Breaks for movement can be anything from simple chair stretching all the way to group-based interactive exercises. They guarantee that each student can succeed.

How to incorporate breaks for exercise into your schedule

Teachers can benefit from this resource

• Set a schedule: Incorporate movement breaks every 30-60 minutes, especially during lengthy instructional blocks.
• Simple: Use routines that require only minimal equipment or preparation - think running, jumping, or quick games.
• Make it enjoyable: Integrate music, storytelling or other themes that keep students engaged.
• Students should be involved: Let students suggest or lead their favorite movement exercises.

For Administrators

• Gain support: Inform staff and their families about the advantages of taking movement breaks.
• Develop policies: Encourage daily movement breaks in schools or require these breaks.
• Professional Development: Provide teachers with information and training to guide activity breaks confidently.
• Track progress: Collect and track feedback to improve your practices.

Learn remotely or through hybrid learning

Virtual learning isn't any different. Movement breaks are just as important. Teachers can facilitate live activities through video calls, or assign movement challenges for students to complete at home.

Addressing Common Concerns

"Won't movement breaks waste instructional time?"

On the contrary studies show that students who regularly move are more concentrated, less disruptive and more efficient during lessons. Movement breaks are an investment in learning, not an interruption.

How do we make the time needed to move, when our schedules are so jam-packed?

Breaks for movement can be brief--just 2-5 minutes. They can also be incorporated into transitions between subjects or after times of intense focus. Even short activity has noticeable advantages.

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

Many activities that require only a little space, or can be performed sitting at desks. Seated stretches, chair yoga, or even simple arm and hand movements work well in small classrooms.

The impact of movement breaks on the school culture

Integrating movement breaks isn't just about individual benefits; it's about creating an environment that promotes wellbeing, health and lifelong learning. Schools that emphasize the importance of movement are more likely to experience:

• Students with better health and less absences
• School spirit and community involvement are boosted
• Rates of teacher burnout and satisfaction lower
• Stronger academic outcomes

Other wellness initiatives such as bullying prevention, nutrition education and social-emotional learning, as well as social-emotional-learning can be aligned with breaks for movement.

Tips to get started

1. Start small: Begin with one or two breaks during the day and increase it from there.
2. Be constant: Make movement a routine part of your daily routine.
3. Make it your own: Rotate activities to keep students entertained and engaged.
4. Receive feedback from teachers and students: Request input and suggestions.
5. Celebrate your success: Recognize classrooms that have enthusiastically participated.

Frequently Asked Questions (FAQ)

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

Experts suggest schools take a 30-minute break to walk around. But, the duration of breaks can be altered depending on the school's requirements.

Can movement breaks replace PE classes?

No. No. The movement breaks aren't as a substitute for organized exercise. They are meant to complement it.

Are movement breaks appropriate for everyone?

Yes! The timing of breaks for movement can be customized for elementary school children, preschoolers, middle, and high school students.

Do movement breaks require special equipment?

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

Incorporating movements into your school day is a simple approach that has proven advantages. Research shows that exercise is essential for a myriad of reasons that include improving academic performance and physical health as well as classroom behaviour. You can make a difference in the lives of your children, whether you're an administrator or teacher or parent, or even a politician.

Let's make movement a non-negotiable element of each student's school experience. Because when students move they learn, develop, and thrive.