Take a 5 Minute Work Break Right Now

Our days are crammed with tasks, errands, and professional schedules. During busy times, we’re often pressed for five minutes to spare. Like it or not, you’ll need a break – just a little breather – to shake off the stress of the daily grind. This is vital to rest and reset the mind and body. That’s why we thought of sharing with you some ways on how you can make the most out of your 5-minute breaks.

Hydrate

One of the simplest ways to recharge is simply to drink a glass of water. Take a couple of minutes to hydrate before you feel like you need it. That way, you’ll be sure to get the most out of your water. Drinking a glass of water doesn’t take much time, but it can make a big difference in your productivity level. 

The best way to make sure you are staying hydrated all day long is to keep a refillable water bottle on hand at all times. Also make it a point to keep extra bottles at work, in your car, and in other places where you spend most of your time throughout the day. Don’t wait until you feel thirsty to drink water because by then it’s too late and once that happens, you’ll just want to go home and go to sleep since that will be the only thing that will help your body recover from dehydration.

Stretch

It’s easy to get caught up in the day-to-day minutiae of work. But taking a few minutes to stretch your arms, legs, and back can reduce pain and tension associated with sitting at a desk for long periods of time, which results in better productivity. It’s recommended that you stretch for at least 30 seconds on each muscle group that you’re targeting to get the most results.

1. Stand up and raise your arms above your head.

2. Stretch one arm over your head while reaching with the other arm towards the floor.

3. Hold for 15 seconds then switch sides.

4. Take deep breaths throughout the stretch to help relax your muscles even more.

5. Repeat with the opposite arm above your head and then move on to both arms extended behind you, palms facing each other (like an airplane).

6. Hold this for 15 seconds, keeping your arms parallel with the floor and shoulders relaxed.

Relax your eyes and look elsewhere

If you work at a computer, at least once an hour, take a five-minute work break and look out the window. There is no way to be in front of a computer all day and not get eye strain, but there are ways to limit it. It’s important to be aware of the symptoms of eye strain which include dry eyes, headaches, blurred vision, and focusing issues. These symptoms will typically occur around the same time every day.

Make it a habit to get up from the computer every 20 minutes or so and look at something 20 feet away from your screen for about 20 seconds. This allows your eyes to get some exercise and get rid of any blurriness.

Grab a snack

A quick trip to the vending machine, break room, or kitchen for a snack will help keep you refreshed and focused throughout the rest of your workday. Be mindful of what you eat though — not only do unhealthy foods have negative effects on your health, but they might affect your energy levels. So choosing the right snack for you is essential.

“I like to keep some parched edamame and roasted seaweed snacks at my desk,” says health coach Adina Grigore, R.D. “They’re the perfect little pick-me-up and I can eat them without taking a break.” Seaweed is high in iodine, which helps balance hormones and maintains healthy thyroid function. Edamame provides magnesium, which helps regulate your heart rate and relaxes blood vessels to improve circulation. Other options are granola bars, unsalted nuts such as almonds and walnuts, or cranberries. 

Breathe deeply

Sitting up straight in your chair, place your hands over your stomach area, palm down. Now inhale deeply, expanding your stomach area while keeping the rest of your body still. Exhale slowly, relaxing your stomach muscles. Repeat this exercise 10 times.

This is another form of abdominal breathing where you concentrate on making each exhalation longer than the inhalation without forcing it. Place one hand over your stomach, then inhale slowly through the nose, expanding your abdomen by pushing out with both hands against it. Exhale slowly through the mouth until all the air is gone from the lungs, trying to make each exhalation last longer than the inhalation without forcing it. Do this for 5 minutes every day, concentrating on getting more air into your lungs with each breath.