Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
Vitamin D Poll
Are you currently taking a Vitamin D supplement?
Yes
No



 
 

 Healthy Computing: How To Take Frequent Breaks 
 
The following is one in an ongoing series of columns entitled Healthy Computing Tips by . View all columns in series
When captured by our work, time flies. Sometimes it is only our aches and pains, the stirring voices from our body, that tell us we need to move. Even with the best intentions we forget to take micro-breaks or large movement breaks. Micro-breaks are 1 to 2-second moments of muscle relaxation to interrupt the low level static tension. This allows the blood to flow in and out, bringing oxygen and nourishment to the tissue and removing waste products. Prevent discomfort and increase your energy when you take frequent breaks.

Take Many Micro-Breaks
Every 30 to 60 seconds drop your hands to your lap and let your arms, shoulders and hands go limp. You may be thinking that taking so many breaks will result in never getting work done yet, the time actually amounts to only 1 to 2 minutes per hour. Increase your relaxation by breathing evenly in and out through your nose (if possible) while keeping your eyes open with relaxed lids. Put on a little smile (stretch your lips horizontally while slightly drawing the corners up and back), and slightly tilt your head sideways while relaxing your whole body. Use every opportunity to drop your hands to your lap with a plop, such as:

  • At the end of every paragraph or column of data
  • Waiting for the cursor to comeback
  • Reading emails

Take Frequent Large Movement Breaks
Every 30 to 60 minutes change positions, alternate tasks, or perform movements for about 1 to 5 minutes. These large movements assist lymph return, improve blood flow and redistribute physical strains and pressures, such as disc compression from sitting. Use every opportunity to change your position and/or perform the following movements:

  • Stand up to answer the telephone
  • Get out of your chair to retrieve your documents from the printer
  • Alternate work tasks (e.g., data entry then filing then data entry)
  • Walk to the water cooler and refresh with a drink (drinking liquids encourages bathroom visits: an automatic large movement)
  • Climb the stairs instead of taking the elevator
  • Stand up and actively perform stretch and strength exercises

Install A Computer Interrupt Program
These programs to remind you to take breaks. The following programs can be downloaded from the web for a free test ride.

If break reminder programs are not compatible with your network, use a small alarm clock or set your wristwatch alarm to remind you to move.

Copyright 2002 Erik Peper, Ph.D. and Katherine Hughes Gibney

      
 Comments Add your comment 

 About The Author
Erik Peper, Ph.D. is an international authority on biofeedback and self-regulation. He is Professor and Co-Director of the Institute for Holistic Healing Studies, Department of Health Education, at San Francisco......moreErik Peper PhD
 
 From Our Friends
 
 
 
Popular & Related Products
 
Popular & Featured Events
Wellness Inventory Certification Training
     September 16-December 16, 2014
     Teleclass, CA USA
 
Additional Calendar Links
 
Stevia Products & Info
 
Dimensions of Wellness
Wellness, Eating, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar