The Connection Between Movement Breaks and Mental Health

The overall development of the child is becoming increasingly important in the current rapidly evolving educational environment. The quality of their education and the scores they score are important however, a growing amount of research highlights a crucial element often overlooked: movement breaks in schools. The need for structured and purposeful physical activities in the classroom is more crucial than ever. Classrooms that are confined to a single room and a growing amount of screen time is becoming the commonplace. In this guide, we'll explore why movement breaks should be an integral part of every school's daily schedule, uncover the science behind their benefits, and provide practical strategies for teachers and administrators.

What are movement breaks in schools?

Movement Breaks Also known as Brain Breaks, Activity breaks, or physical activity breaks, are short periods in the school day when students are encouraged to participate in physical activities. The breaks may range from just a few minutes of dancing or stretching, to more formal exercises, games or even mindfulness-based activities that require moving. Contrary to physical education (PE) classes that follow a predetermined schedule, these breaks are brief, regular interruptions to the sedentary classroom intended to boost students' energy and help them refocus their minds.

Example of Movement Breaks

• In place running or jumping over jacks
• Yoga Poses or Stretching
• Quick dance routines
• Brain gym activities
• Group games that require movement
• Light movement

Why movement breaks matter: The science

1. Physical Health Benefits

One of the strongest motives to include movement breaks is their positive effects on physical well-being. The Centers for Disease Control and Prevention recommend that kids and teens take part in 60 minutes of exercise. However, many students do not meet this requirement because of the long hours they spend sitting in classrooms.

School breaks during movement offer several health advantages:

• Enhance fitness levels for your cardiovascular system
• Increase flexibility and strength of muscles
• Support healthy weight management
• Obesity in children is a problem

Regular exercise can also boost your immune system and promotes lifestyle changes that are healthy for your future.

2. Cognitive and academic benefits

Contrary to popular belief that spending more time studying will result in better performance studies show that integrating breaks in movement can enhance the academic level. Physical activity boosts the flow of blood to the brain, delivering oxygen and nutrients that are essential to cognitive function.

Key academic benefits include:

• Attention and focus can be improved
• Memory retention is enhanced
• Better problem-solving skills
• Engagement and participation
• An increase in on-task behavior

The results of studies have shown that students who are given movement breaks return to tasks with greater focus and demonstrate greater achievement scores when compared with those without such breaks.

3. Mental Well-being

The mental health of children is an increasing concern with anxiety, stress, and depression being a major issue for school-aged youngsters. The importance of regular exercise in managing emotions and improving mental well-being is well-known.

Benefits for the emotional side include:

• Reduced stress and anxiety
• Improved mood and self-esteem
• Release of "feel good" endorphins
• Social interaction opportunities and collaboration

The physical activity you do during the day can assist to release pent up energy anger, stress or anxiety. This will create a positive classroom atmosphere.

Movement Breaks Support All Learners

Supporting Diverse Learning Needs

Students with ADHD, sensory processing issues or other special needs can benefit from a break in their movement. Physical activity can help these students manage their energy levels, enhance executive function, and help them better take on academic tasks.

Designing inclusive classrooms

Since movement breaks can be easily adapted and customizable, they can be adapted to meet the requirements of different age groups, physical abilities, and learning methods. From simple stretches on the chair to group-based activities that are interactive, movement breaks guarantee that every child has the opportunity to excel.

How to incorporate movement into your training Breaks

For Teachers

• Create a calendar. Include movement breaks every 30-60 mins, especially during long blocks of instruction.
• Make it easy: Use routines that require minimal equipment or preparation--think jumping, stretching, or quick games.
• Have fun with it! Use music, stories or themes to engage students.
• Engage students: Let students suggest or lead favorite movement activities.

For Administrators

• Build support: Educate staff and families on the benefits of taking breaks to move.
• Create policies: Encourage or mandate daily exercise breaks across the school.
• Professional Development: Provide teachers with training and resources to lead activity breaks in a confident manner.
• Track the progress of the practice: Collect feedback and monitor results to improve practices.

For Remote or Hybrid Learning

Movement breaks are just as crucial during virtual learning. Teachers can lead live sessions of activity on video calls or give movement-related challenges to students to work on at home.

Addressing Common Concerns

"Won't movement breaks waste instructional time?"

On the contrary, research shows that students who exercise regularly are more focused, less disruptive and more efficient during lessons. Movement breaks are an Investment in learning, not an interruption.

"How do we find enough time to move in an already packed schedule?"

The duration of movement breaks is usually 2-5 minutes. They can be integrated into interludes between subjects, or following periods of intense focus. Even a short activity can provide tangible benefits.

What happens if the space in which we have is limited?

Certain activities can be done at desks, or in a tiny space. In small classrooms, seated yoga, stretches in a chair, or just simple hand and arm exercises can be beneficial.

The Impact of The Broader Impact:

It's not just about the individual benefits of integrating movement breaks into your school day; it's about establishing a culture within schools that promotes well-being, health, and lifelong education. Movement-focused schools tend to:

• Students who are healthier and have less absences
• Improved school spirit and community
• Burnout and teacher satisfaction rates lower
• More academically successful

Breaks for movement can also be aligned with other wellness initiatives, such as social-emotional learning, nutrition education, or programs to combat bullying.

Start by implementing these tips

1. Start with a small amount: Begin with one or two movement breaks a day, and then increase the number of breaks.
2. Keep it consistent. Include movement in your routine.
3. Be creative: Rotate activities to keep students entertained and engaged.
4. Get feedback from teachers and students: Request input and suggestions.
5. Celebrate your accomplishments: Recognize classrooms that have participated with enthusiasm.

Frequently Asked Questions (FAQ)

What is the recommended frequency for schools to introduce breaks for movement?

Experts suggest schools have a 30-minute break to walk around. But, the frequency of breaks can be adjusted depending on the school's requirements.

Can movement breaks replace PE classes?

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

Are movement breaks appropriate for all ages?

Yes! Movement breaks can be tailored for elementary school children, preschoolers, middle, and high school students.

Do movement breaks require special equipment?

Not at all. Certain of the most efficient moves require no or little equipment, including scarves, music, or balls.

Incorporating breaks for exercise throughout the school day can provide a vast range of benefits. The research shows that physical activity is crucial for many reasons, including improving academic performance, physical health and classroom behaviour. No matter if you're a teacher administrator, parent, or policymaker, advocating for and implementing regular breaks in your routine is a way to invest in the success of the next generation.

Include movement as an integral aspect of the school day for all students. Learners develop and prosper when they move.