1. Why breaks & movement are important
Performance does not come from working continuously, but from alternating tension and relaxation.
Regular breaks with movement keep energy, concentration, and creativity high.
They are not a waste of time – but the key to sustainable productivity and health.
2. Basics & explanation
- Types of breaks:
- Micro-breaks (1–2 min): short interruption, stretching, standing up.
- Short breaks (5–15 min): walk, conscious relaxation.
- Recovery phases (30–60 min): meals, power nap.
- Effects of movement:
- Promotes circulation & oxygen supply
- Reduces muscle tension from sitting
- Activates nervous system & concentration
- Bestforming logic: Breaks + movement are integrated mini-workouts for body and mind.
3. Challenges & risks
- Skipping breaks: Many believe breaks reduce productivity.
- Sitting trap: Prolonged sitting without interruption harms muscles, joints, metabolism.
- Monotonous breaks: Just scrolling on your phone does not regenerate.
- Lack of awareness: Breaks are often not planned, but taken randomly.
4. Tips & first steps
- Pomodoro technique: 25 minutes of work → 5 minutes break.
- Movement triggers: Stand up every hour, stretch, walk 20 steps.
- Active breaks: Stretching, breathing exercises, stair climbing, mini-workouts.
- Planned recovery: Block longer breaks in your calendar.
- Digital detox: Consciously go offline during breaks.
5. Your next step
Get the bestforming app and receive:
- Break timer with movement reminders
- Mini-workouts for office, home office & everyday life
- Routines for sustainable energy and concentration
This is how you turn breaks into real sources of energy – for body, mind, and productivity.