“Taking a break can lead to breakthroughs.”― Russell Eric Dobda

They say a change is as good as a rest, and if, like so many of us, you spend hours a day staring at the same screen, chances are you need a change! 

Research has found that Brits spend, on average, a staggering 67 hours a week sitting down and just under six hours a day at their desks. Needless to say, it’s not only bad for our physical wellbeing but also our mental wellbeing too. So to stay fit, healthy, and engaged, it’s vital to have a few working ways to limit the amount of time spent hunched over a computer screen. 

The lines between work and home have never been so blurred (thanks. Covid). So whether you’re sitting at your desk from the moment you wake up or working til the small hours to play catchup, with no coffee shop in sight to give you that much-needed break, it’s crucial to find ways to create those pauses. 

Here are five reasons why it’s important to take five 

1. Boost your creativity

Have you hit writer’s block, lack fresh ideas, or feel a bit stuck? By physically stepping away from your desk (note, that doesn’t mean checking Facebook or emails on your phone), you can boost your creativity and allow your thoughts to wander. 

2. Increase your productivity 

If you’ve been trucking at the same task for a while and found you’re getting nowhere, take a break. Once peak procrastination sets in, it can be hard to find your groove again. But heading out for that walk or coffee can help to increase productivity. Plus, a little caffeine always helps!

3. Reduces stress 

Studies have shown that taking a break and engaging in simple leisure activities (such as  a lunch break away from your desk or even climbing the stairs) can lower stress levels and bring your body back to its mental and physical baseline. 

4. A clearer head 

When you’re head down and in the zone, it can be hard to see the bigger picture, but time away from your workspace can give you new perspectives. 

5. Can aid digestion! 

How often do you eat lunch at your desk? Our posture affects how we digest our food, so too many sandwiches inhaled at our desks are not doing great things for our gut. By stepping away from your desk or standing, you can increase blood flow to your digestive organs. 

It can be hard to release ourselves from the guilt, to feel as if, to be productive, we must be chained to our desks. So, whilst that gives you the why, how about the how?

Here are five ways to help you take five 

1. Step away and step out 

Get outside and into nature. A walk and fresh air will do wonders for your physical and mental wellbeing, and gives you a chance to gain a different perspective.

Try taking your meetings outside and opting to walk and talk – it’s great for getting those creative juices flowing. 

2. Take a deep breath 

Can’t remember the last time you took a breath? Feel as if you’ve been holding your breath for hours, even days?! Taking a breathing break is a great way to relieve a little stress and give you five minutes of respite away from the daily grind. 

Try sitting up tall and straight and taking a deep breath through the nose, expanding your belly as you do. Then, exhale as if you’re fogging up a mirror. Repeat this ten times, and then take a moment to sit still as you allow your breath to return to normal. 

3. Stretch

It’s not good to be so sedentary; stretch, move around, and try simple exercises like neck stretches, wrist rotations and even deep yawns.

Try Suzy Reading’s book on how to Sit to Get Fit! 

4. Nourish yourself 

Sitting at your desk means you probably skip meals or eat them whilst reading emails. This is not good for nourishing our bodies and will only make you want to snack more, as your body doesn’t fully recognise it’s eaten! As we’ve mentioned, stepping away from your desk can actually aid digestion. 

Try inviting a work colleague to sit and have lunch with you, or if you’re working from home, take your lunch on a walk or outside. 

5. Mindful moments 

Pop the kettle on and try a mindful tea meditation for a few minutes. Utilise the moments whilst the kettle boils and whilst sipping your brew as a chance to tune in and take five. 

Try this gentle tea meditation. 

The benefits of taking time away from your desk are undeniable! So what small breaks will you weave into your day?