The Connection Between Movement Breaks and Mental Health

In the current rapidly changing education system, the spotlight is increasingly focused on the holistic student's development. While academic test scores and rigor remain important, a growing body of research reveals an aspect which is often neglected: breaks for movement in schools. The need for organized, purposeful physical activity in the classroom is more crucial than ever. Sedentary classrooms and increasing screen time are now the commonplace. In this guide we'll discuss the reasons why moving breaks should be a key element of any school's daily routine, uncover the science that explains their benefits, and provide practical strategies for teachers and administrators.

What are movement breaks in Schools?

Motion breaks--also known as breaks for the brain, activity breaks or physical activity breaks -- are short breaks during the school day where students are encouraged to engage in physical activities. These breaks can include stretching, dancing, more structured exercises or games, or mindfulness exercises. Contrary to physical education (PE) classes that follow a predetermined program, the movement breaks are brief, regular interruptions of sedentary class time designed to re-energize students and refresh their minds.

Example of Movement Breaks

• Running in place or jumping Jacks
• Yoga or stretching poses
• Quick dance routines
• Brain gym activities
• Games for groups that require movement
• Breathing guided by a guide and light movement

The reason why movement breaks are important The science

1. Physical Health Benefits

The positive effect of regular physical activity breaks on health is one of the most compelling reasons for including these breaks into your daily routine. According to the Centers for Disease Control and Prevention (CDC), children and adolescents should participate in at minimum 60 minutes of physical movement each day. A majority of students fail to meet this recommendation because they spend long hours in school.

School breaks during movement offer several health advantages:

• Enhance the cardiovascular fitness
• Increase flexibility and strength of muscles
• Healthy weight loss: Encourage healthy weight loss
• Fighting childhood obesity

Regular exercise boosts the immune system and helps in the growth of healthy lifestyles.

2. Cognitive and Academic Benefits

Contrary to the common belief that spending more time in school will result in higher grades, research has shown that taking movement breaks during classes can enhance the academic level of students . Physical activity boosts blood flow to your brain. This helps deliver nutrients and oxygen that are essential to brain function.

The key academic benefits are:

• Attention and focus can be improved
• Memory retention is increased
• Better problem-solving skills
• Participation and engagement
• More focused the amount of time spent on task.

Studies have found that students who receive breaks to move return to work more focused and have greater achievement scores when compared with those without such breaks.

3. Well-being in the Mental and Emotional sphere

Mental health is an issue that is a concern for many students. Anxiety, stress and depression affect many youngsters of school age. The role of exercise in managing emotions and improving mental health is well known.

Benefits for the emotional side include:

• Reduced stress and anxiety
• Improved mood and self-esteem
• Endorphins are released to create a positive feeling
• Opportunity for social interaction and teamwork

The physical activity you do throughout the day can help to let go of any tension, frustration or worry. This will create positive atmosphere in the classroom.

Moving Breaks to Support All Learners

Supporting Diverse Learning Needs

The benefits of movement breaks are especially beneficial for those with Attention deficit hyperactivity disorder (ADHD), sensory processing challenges, or other special needs. They will benefit from exercise in regulating their energy levels, improving the ability to concentrate and taking part in academic assignments.

Creating Inclusive Classrooms

Because they can be easily adapted, they can be tailored to meet the needs of different ages physical capabilities, as well as learning style. Breaks for movement can vary from simple stretches on the chair up to interactive group exercises. They ensure that each student can succeed.

Methods for incorporating movement into your workout Breaks

Teachers can profit from this toolkit

• Set a schedule: Incorporate movement breaks every 30-60 minutes, particularly in long blocks of instruction.
• Simple. Choose routines that are easy to do and require minimal equipment or preparation.
• Make it enjoyable: Integrate music, storytelling or themes to keep students engaged.
• Engage students: Let students suggest or lead favorite movements.

For Administrators

• Build support: Educate staff and families on the benefits of regular breaks for movement.
• Develop guidelines: Encourage daily movement breaks in schools, or even mandate them.
• Professional Development: Provide teachers with information and training to guide breaks with confidence.
• Track improvements: Collect and track feedback to improve practice.

Learn online or via hybrid learning

Movement breaks are just as important in virtual learning. Teachers can lead video-based activity sessions or assign students tasks they can complete at their homes.

Addressing Common Concerns

"Won't the movement breaks in between lessons waste time?"

Research shows that students who move regularly are more productive and focused in class. Breaks for movement are an Investment in learning, not an interruption.

How do we make the time needed to move, when our schedule is so packed?

You can include short breaks (between 2-5 minutes) into your routine, either to transition between subjects or to recover from an intense focus. Even short activity has noticeable advantages.

"What if our classroom space isn't enough?"

Certain activities can be done standing next to desks or in a small space. In small classrooms, seated stretching, chair-yoga or simple arm and hand movements can be effective.

The Effects of Movement Breaks on School Culture

It's not just about the individual benefits of integrating movement breaks, but also about establishing a culture within schools that promotes well-being, health and lifelong learning. Schools that are focused on movement tend to:

• Improved overall student health and less absences
• Enhanced school spirit and community
• Rates of teacher burnout and satisfaction lower
• Higher academic performance

Other wellness programs, such as education on nutrition, anti-bullying social-emotional education, social-emotional-learning could be linked to breaks for movement.

Tips to get started

1. Start with a small amount: Begin with one or two breaks during the day and increase it from there.
2. Keep it constant. Include movement in your daily routine.
3. Be imaginative: Rotate the activities to keep students engaged.
4. Solicit Feedback: Ask students and teachers for their input and suggestions.
5. Celebrate success: Recognize classrooms and students who are enthusiastically involved.

Frequently Asked Questions (FAQ)

How often should schools implement movement breaks?

Experts recommend that schools take a 30-minute break to move around. However, the duration of breaks can be altered depending on the school's requirements.

Can movement breaks replace PE classes?

No. Absolutely not. The movement breaks aren't as a substitute for organized exercise. They are designed to complement it.

Are exercise breaks suitable for everyone?

Yes! Breaks for movement can be adapted for preschoolers, elementary middle, high school students.

Do movement breaks require special equipment?

Not at all. Most effective movements do not require any equipment or basic items such as scarves, balls, or music.

Incorporating the benefits of movement into each schoolday is a simple method that is based on research and has a wide range of benefits. The research shows that movement is important for many reasons that include improving academic performance as well as physical health and classroom behaviour. If you're a teacher administrator, parent, or an advocate for policy, promoting and implementing breaks for movement is an investment in the success of the next generation.

Make movement an essential part of the school experience for all students. Learners develop and prosper when they move.