Movement Breaks to Reduce Stress and Burnout

In today's ever-changing education system, the spotlight is increasingly turning to the holistic development of students. The quality of their education and the scores they score are important however, a growing body of research reveals a key aspect that is often ignored: movement breaks in schools. Since sedentary classroom routines as well as more screen time are becoming the norm, the need for structured, purposeful physical activity throughout the school day has never been more important. This guide will explore the reasons why breaks for movement are an important part of every school day, what benefits they offer, and offer practical strategies for teachers and administrators.

What are the definitions of movement breaks at schools?

Movement Breaks are also referred to as Brain Breaks, Activity breaks, or physical activity breaks, are short periods in the school day when students are encouraged engage with physical activity. These breaks can include dancing, stretching, or other structured games or exercises, or mindfulness activities. In contrast to physical education (PE) classes, which follow a set curriculum, movement breaks are quick, often frequent interruptions to the sedentary classroom designed to re-energize students and refresh their minds.

Examples of Movement Breaks

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

Why movement breaks matter The Science

1. Physical Health Benefits

The positive effect of regular physical activity breaks on the health of a person is among the main reasons to incorporate them. The Centers for Disease Control and Prevention recommend that kids and teens engage in 60 minutes of physical activity. A majority of students fail to comply with this requirement due to the fact that they spend long hours in school.

Breaks in school for movement offer several health advantages:

• Enhance cardiovascular fitness
• Enhance flexibility and muscle strength
• Weight management: Support healthy weight loss
• Help fight childhood obesity

Regular movement also boosts the immune system and encourages the growth of healthy lifestyles.

2. Cognitive and academic benefits

In contrast to the popular belief that more time spent in school will result in higher scores, research has proven that taking movement breaks during classes can enhance the academic level of students . Physical activity increases the circulation of blood to your brain. This delivers nutrients and oxygen that are essential to cognitive functioning.

The most important academic benefits are:

• Attention and focus can be improved
• Memory retention is enhanced
• Better problem-solving skills
• Participation and engagement
• Increased focus on task

According to research, students who take movement breaks are more concentrated and achieve higher scores over those who don't.

3. Well-being of the Mind and Emotions

Mental health is a matter that is a concern for many students. Stress, anxiety and depression impact a lot of students of school age. Breaks in the gym play a crucial role in supporting emotional regulation and well-being.

Emotional benefits include:

• Reduction in stress and anxiety
• Improved mood and self-esteem
• Release of "feel good" endorphins
• Social interaction opportunities and teamwork

Physical activity during the school day provides an outlet for the accumulated energy, frustration or anxiety, which can help to create a positive classroom environment.

All learners benefit from movement breaks

Supporting Diverse Learning Needs

Students with ADHD, sensory processing issues or other disabilities may benefit from a break in their movement. Physical exercise can help students manage their energy levels, boost executive function, and help them better take on academic tasks.

Designing inclusive classrooms

Movement breaks are easily modified to meet the needs of various age groups, abilities and learning styles. From simple stretches on the chair to group-based activities that are interactive, breaks in the form of movement guarantee that every child gets the chance to excel.

How to incorporate movement into your training Breaks

For Teachers

• Create a schedule. Include movement breaks every 30-60 minutes, particularly during long blocks of instruction.
• Keep it simple: Use routines that require only minimal equipment or preparation - think stretching, jumping, or quick games.
• Have fun with it: Use music, stories, or themes to entice students.
• Get students involved: Have students choose or lead their favorite movement activities.

For Administrators

• Support for building: Educate staff and families on the benefits of regular breaks for movement.
• Create guidelines: Encourage or mandate daily school breaks for all students.
• Professional Development: Provide teachers with training and resources to lead activity breaks in a confident manner.
• Follow the progress: Collect feedback and record outcomes to help refine techniques.

Learn remotely or through hybrid learning

Movement breaks are just as essential during online learning. Teachers may conduct video-based activities or assign students tasks they can finish at home.

Addressing Common Concerns

Do movement breaks eat up time in the class?

Research has shown that students who move regularly are more focused and productive in class. The movement breaks are an Investment in learning, not distracting.

"How do we make time for movement in a packed schedule?"

You can incorporate short breaks (between 2-5 minutes) into your routine in order to switch between different topics or following intense concentration. Even a short amount of activity can have noticeable advantages.

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

Some activities can be performed at desks, or in a tiny space. In small classrooms, sitting stretches, chair-yoga, or even simple hand and arm exercises can be beneficial.

The Impact of Movement Breaks on the School Culture

It's not just about the individual benefits of integrating exercise breaks; it's also about creating a culture in schools that promotes well-being, health, and lifelong education. Schools that are focused on movement tend to:

• Improved overall student health and fewer absences
• Improved school spirit and community
• More satisfaction of teachers and lower burnout rates
• Stronger academic outcomes

Movement breaks can also align with other wellness programs including social-emotional learning, nutrition education, and programs to combat bullying.

Start with these Tips

1. Start small: Begin with one or two breaks during the day, and then increase the number of breaks.
2. Be regular: Make movement a regular part of your daily routine.
3. Get creative: Rotate activities to keep students entertained and engaged.
4. Ask for Feedback: Ask students and teachers for their input and suggestions.
5. Celebrate success: Recognize classrooms and students who participate with enthusiasm.

Frequently Asked Questions (FAQ)

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

Experts suggest schools should take a 30 minute break to walk around. But, the duration of breaks can be adjusted in accordance with the needs of each school.

Can movement breaks replace PE classes?

No. There is no need to. The movement breaks aren't an alternative to structured physical education. They are designed to complement it.

Is movement appropriate for all children?

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

Do movement breaks require special equipment?

Not at all. A lot of effective activities for movement require no equipment or only simple objects like balls, scarves or music.

Incorporating movement breaks into every schoolday is a simple method that is based on research and has a wide range of advantages. From improving academic performance and physical health to supporting the mental health of students and improving classroom behavior, the research is clear: movement matters. No matter if you're a teacher administrator, parent, or the policymaker, advocating for and implementing breaks for movement is a way to invest in the future of our children's success.

Make movement an essential part of the school experience for every student. Learners grow and thrive by moving.