To Be Physically And Mentally Healthy, Do These 5 Activities During Rest Hours

Illustration of a break during business hours (Freepik/yanalya)

JAKARTA – Working in a sitting position for a long time will not be good for your physical and mental health. Under the employment rules, a company needs to give at least half an hour after working for 4 hours.

Well, based on studies, a person needs to move from their sitting position at least every 1-2 hours. This work break time you can make good use of to support your body and mental health. What activities can be done during your break time? Here's the list.

Creating reminders

Nothing is reminiscent of this activity, except self-awareness. You can set reminders on your device every two or an hour. As long as it doesn't take much time to do the activities below or interfere with work productivity, then there's no harm in trying.

Citing from Northwestern Medicine, Monday, April 12, Joy Baganz, a chief occupational therapist at Northwestern Medicina Central DuPage Hospital, provides important advice for workers both from home and from the office.

"For adults, resting movements help increase blood flow to the muscles and reduce stiffness in the joints", Baganz said.

You don't have to take a long break. Rest can be done for 10-15 minutes which can make a big difference to your health and mental function.

Walking

A study suggests that walking can improve the spirit for learning and memory. You can make use of your break time to walk to the pantry or bathroom and down the stairs.

Find fresh air

A proof suggests there is a link between optimal well-being and enjoying the fresh air of nature. To make the most of the short break, you can walk outdoors, breathe fresh air.

Stretching to relieve stress

Stress is inevitable from doing the same job every day. This is natural for workers. Then, stretch your muscles without any hassle. First, stretch by pointing one hand at the shoulder.

It starts with pointing your right hand at your left shoulder and doing the opposite. Do this by standing for 15 seconds on each hand.

Second, put your fingers and lift them up on your head. This movement can be performed for 15 seconds. Third, relax your palms and fingers for 15 seconds on each hand, and fourth, moving your hands like squeezing twice for 10 seconds.

Have lunch

As reported by the International Labour Office, the meal break is arranged around the middle of a full shift and lasts for 30 minutes to 2 hours. Daily work breaks will vary by country. For example in Iceland, coffee breaks are considered part of working hours.

While meal breaks are outside working hours except in the mechanism of working overtime or working during weekends.

Well, you can fill your office break hours by enjoying nutritional intake. It can also be filled outside the office but still run according to the rules of work in your office.