Micro-breaks: Pause your repetitive work for a short activity break

Many organizations consider pre-shift stretching programs. In the research phase, I'm sure they look for signs that the program is effective. In response to client requests for these programs, we set out to create the best stretching program ever, and our research suggested that stretching is not enough. We do believe that there is value in interrupting repetitive work through microbreaks, and adding variety to your daily demands. To that end, we settled on "microbreaks" that include a variety of movement activities.

1. What are "microbreaks"?

"Microbreaks" are interruptions in repetitive or prolonged work that allow the body to refresh. They are typically only a few seconds long, but can be longer when the opportunity presents itself. A NIOSH literature review showed that microbreaks reduce fatigue, improve vigor, and improve performance and well-being. These breaks provided physical or cognitive breaks from work, ranging between 8 seconds and 10 minutes. A 2023 Canadian study by Karla Beltran Martinez and her colleagues at the University of Alberta showed that 1-minute microbreaks during repetitive manual work reduced fatigue and had no significant effect on productivity. Since fatigue is often used as a stand-in for strain/sprain injury risk, one might conclude that implementing micro-breaks can reduce strain/sprain injury risk, without slowing down the pace of work.

2. What are the best activities to include in your breaks?

Workplace break or warm up programs typically focus exclusively on stretching. And while stretching has long been considered an important component of the “fitness” equation, Dwayne Van Eerd and his colleagues at IWH (another Canadian institution) reported in 2015 that “a workplace-based resistance training exercise program can help prevent and manage UEMSD [Upper Extremity Musculoskeletal Disorders] and symptoms.”

I’m a big fan of Howard Luks’ book “Longevity Simplified”, and agree with Luks that, in addition to strength and flexibility activities, balance and mobility training should also be integrated into the program. So balance and mobility become the fourth and fifth pillar in an ideal microbreak program. Luks would probably want me to point out that cardiovascular activity is also important, and I agree, but we couldn’t figure a way to build that into a microbreak program.

Many workers spend most of the day viewing a screen, display, or work item at the same focal length all day long. Our eyes also deserve a break! We've been preaching the 20-20-20 rule in our office ergonomics training for a long time: look at least 20 feet away, for a 20 second break from prolonged visual demands, every 20 minutes. This type of microbreak works, but a broad variety of eye "exercises" can also be built into a microbreak program.

In summary, an effective microbreak program will include stretch, strength, mobility, balance, and visual break activities.

3. How will you know if your microbreak program works?

We strongly encourage our clients to measure baseline and follow up data to capture employee discomfort, productivity, engagement, and work quality. The easiest way to obtain this is through employee surveys, distributed before the program launch, and after it has rolled out. We hope to share some statistics about our program in future conference presentations.

To enhance program effectiveness, many clients select "movement champions". These employee representatives will organize the rollout and might actually lead break activities. Providing training for these champions can arm them with valuable skills and knowledge. They should be able to prove to themselves, through hands-on activities, how each activity category works, and how it enhances wellbeing. These champions can then launch and lead the roll-out of the program, determining the most effective way for their organization to deliver and maintain awareness of the program.

Curious? To our knowledge, this is the only package that includes more than stretch and strength activities. You can purchase a one-site license for the program (and optional training), here. If you’re interested in a corporate license, please contact [email protected]. I’d love to answer your questions and help you get started!