Movement Breaks and Mindful Breathing

The holistic growth of the student is becoming increasingly important in today's rapidly changing education system. While academic test scores and rigor are still important, increasing body of research has highlighted an aspect which is often neglected: breaks for movement in schools. As sedentary classroom routines and increasing screen time becomes the norm, the need for structured, purposeful physical activity throughout the school day is never greater. This guide will explore the reasons why breaks for movement are an important part of every school day, the benefits they offer and give practical suggestions for teachers and administrators.

What are movement breaks in schools?

Movement Breaks are also referred to as Brain Breaks, Activity breaks, or Physical Activity breaks, are short breaks in the school day when students are encouraged engage in physical activities. They can be anything from just a few minutes of stretching or dancing to more formal exercises, games or even mindfulness-based activities which require moving. The movement breaks, unlike physical education classes that follow an established curriculum, are often and short interruptions in sedentary class time. They help refocus students to reenergize their minds and stimulate their minds.

Examples of movement breaks

• In place running or jumping jacks
• Stretching or Yoga 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 among the strongest reasons for incorporating them. According to the Centers for Disease Control and Prevention (CDC) the children and adolescents must engage in at least 60 minutes of physical activities each day. A lot of students don't meet this recommendation due to the fact that they spend too many hours in the classroom.

School breaks during movement provide numerous health benefits:

• Improve your cardiovascular fitness
• Improve flexibility and strength of muscles
• Encourage healthy weight management
• Help combat childhood obesity

Regular exercise also improves the immune system and helps in the growth of healthy routines.

2. Advantages to the brain and education

Contrary to the widely held belief that spending more time in school leads to better grades, research has shown that taking a break in class can boost academic performance . Physical activity increases the blood flow to the brain. This delivers oxygen and nutrients essential for brain function.

The main academic benefits are:

• Improved attention and focus
• Memory retention is increased
• Better problem-solving skills
• Participation and engagement
• Increased focus on task

According to studies that have been conducted, students who exercise during breaks are more focused and achieve higher scores than those who do not.

3. Mental Well-being

Mental health is a matter that affects a lot of students. Anxiety, stress and depression impact a lot of youngsters who are in school. The movement breaks play an important part in promoting emotional regulation and well-being.

Emotional Benefits include:

• Reduced stress and anxiety
• Improved mood and self-esteem
• Release of "feel good" endorphins
• Opportunity for social interaction and teamwork

Exercise during the school hours provides an opportunity to release any excess anger, frustration or anxiety, which can help to create a positive school environment.

All learners benefit from breaks for movement

Supporting Diverse Learning Needs

Movement breaks are particularly beneficial for those with attention deficit hyperactivity disorder (ADHD) or sensory processing challenges, or any other needs. Students with these conditions can benefit from physical activity to regulate their energy levels, enhancing executive function and participating in academic tasks.

Creating Inclusive Classrooms

The movement breaks can be easily adapted to meet the requirements of various types of age groups, abilities and learning styles. Breaks for movement can be anything from simple chair stretching through interactive group exercises. They make sure that every student can succeed.

How do you incorporate breaks for movement into your day

For Teachers

• Create a calendar. Include movement breaks every 30-60 minutes, particularly in long instructional blocks.
• Simple: Use routines that require only minimal equipment or preparation - think stretching, jumping or games that are quick and easy to play.
• Have fun with it! Make use of stories, music, or themes to engage students.
• Engage students: Let students suggest or lead favorite movement activities.

For Administrators

• Support: Inform staff and their families about the advantages of taking movement breaks.
• Create guidelines: Encourage or mandate daily school breaks for all students.
• Professional development: Provide training and resources for teachers to confidently lead activity breaks.
• Track progress: Collect and track feedback to improve practice.

Learn online or via hybrid learning

Breaks for movement are equally essential during online learning. Teachers can lead live activities on video calls or assign movement challenges for students to complete at home.

Addressing Common Concerns

"Won't movements breaks waste instructional time?"

On the contrary, research shows that students who exercise regularly are more focused, less disruptive, and more productive during lessons. The breaks during movement can be an investment in learning, not an interruption.

"How do we find the time to move during an already packed schedule?"

You can incorporate brief breaks (between 2-5 minutes) into your schedule, either to transition between different topics or following an intense focus. Even short activities have obvious benefits.

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

Many activities that require only a little space, or can be performed by standing in front of desks. Stretching in a chair, sitting or even basic hand and arm exercises are effective in small classrooms.

The Greater Impact: School Culture and Movement Breaks

Integrating movement breaks isn't just about the individual benefit; it's about creating the school's culture of wellbeing, health and a lifelong pursuit of knowledge. Schools that emphasize movement tend to experience:

• Healthier overall for students and less absences
• School spirit and community involvement are increased
• Rates of teacher burnout and satisfaction lower
• Academic results that are stronger

Other wellness programs, such as bullying prevention, nutrition education social-emotional education, social-emotional-learning can be aligned with movement breaks.

Tips to get started

1. Begin slow: Start with just one or two breaks per day.
2. Be constant: Make movement a routine part of your daily routine.
3. Be creative: Rotate the activities to keep students engaged.
4. Receive feedback from teachers and students: Request input and suggestions.
5. Celebrate your success: Recognize classrooms that have participated with enthusiasm.

Frequently Asked Questions (FAQ)

What is the best time to implement movement breaks?

Experts suggest that schools should take a 30 minute break to move around. But, the duration of breaks is adjustable in accordance with the needs of each school.

Can movement breaks replace PE classes?

No. The movement breaks are an addition to, not a substitute for, structured physical education.

Are fitness breaks appropriate for everyone?

Yes! Yes!

Do movement breaks require special equipment?

Not at all. Some of the most efficient exercises require no or little equipment, including scarves or music, or even balls.

Incorporating breaks to move throughout the school day could provide a broad range of benefits. The research suggests that movement is important for many reasons that include improving academic performance, physical health and classroom behavior. Whether you're a teacher, administrator or parent, or a an advocate for policy, promoting and implementing breaks for movement is an investment in the future of our children's success.

Include movement as an integral aspect of the school day for every student. Students learn, develop and flourish when they move.