Sitting in one spot for hours on end can really test our limits, both mentally and physically. We’ve all been there, staring at a screen or multiple books, feeling the fog roll in, making it harder to concentrate, and, let’s be honest, making us a bit cranky. That’s where sensory breaks can come in and save the day, and trust me, they’re for everyone.
Sensory breaks are like hitting the refresh button on your brain. They give us a chance to reset, shake out the stiffness, and ward off the drowse. Consider the focus you experience after a quick walk or stretch - this is your brain thanking you for the break. It’s all about keeping our blood flowing and our brains engaged. Whether you’re in a classroom, stuck studying somewhere secluded, or even outside while reading, we all need that moment to pause and recharge. Let’s take a look into some activities you can do just sitting or if you have a small break, movement exercises that recharge you.
A big thanks to the Parent Ambassador team for helping to create this blog!
Large Muscle Activities to Wake You Up!
I'm not about to tell you all that jumping jacks will guarantee A+'s in mathematics - but it is something that doesn't require a whole lot of space! Getting your heart rate up a bit during your break will help you focus. There's a reason Japan has a 100 year tradition of 'large muscle activities' called "Radio Taiso." They focus primarily on stretching in this routine but the idea behind it is all the same. Get your heart rate up! As someone who taught and lived in Japan, I can tell you I was never sleepy in the morning. Random fun fact - many adults into their elderly years, STILL use Radio Taiso as a means to get their day started... so cool. Anyways, here are some suggestions:
Jumping Jacks: This simple yet effective exercise increases your heart rate, promoting blood flow and boosting energy levels. It engages several muscle groups, including the glutes, quadriceps, and deltoids, making it a fantastic full-body workout that can be done in just a few minutes.
Push-Ups: Whether done against the wall for beginners or on the floor for those more advanced, push-ups are great for strengthening the upper body and core. They primarily work the pectoral muscles, triceps, and the anterior deltoids, helping to build upper body strength and improve posture (please develop good posture habits, it helps later in life!), which is crucial for those long hours spent at a desk or sitting.
Running: Short sprints or even jogging in place can re-energize the body and mind. Running primarily targets the leg muscles, including the quadriceps, hamstrings, glutes, and calves. It’s not only good for your legs but also helps to improve cardiovascular endurance. Find some time during your week to do this at least once, even if it's before or after school!
Jumping Rope: Jumping rope is a fun, high-intensity activity that serves as an excellent cardiovascular workout. It’s definitely not for everyone - for me personally, it makes me a bit dizzy. But some people love it and it’s tried and true. It primarily engages the calf muscles but also uses the forearms, deltoids, and core muscles to maintain balance and coordination as you jump.
Skipping and Hopscotch: Alright, I couldn’t help myself but add this one in here. When is the last time you got out some chalk and actually played hopscotch? They can significantly enhance coordination and engage the leg muscles, including the quadriceps and hamstrings, as well as the core muscles for balance. So maybe go set up some hopscotch for in between classes and have a face off against siblings and family!
Seated Activity Ideas
For those times when moving around isn’t an option, these seated activities can help students relax and regain focus without leaving their desk. It's a tough sell sometimes but just give it a try. I've seen plenty of people using exercise balls to sit on because it forces them to engage their body's core. Keeping their focus higher. Now, whether I can sit on an exercise ball all day is a whole other question... that's a tough one. Anyways, give these stretches a try:
Stretching: Why not start with something simple? Try reaching for the sky and then gently twisting your torso from side to side. These movements can ease the tension in your shoulders and back and boost blood circulation, refreshing your body and mind.
Snack or a Drink: Peanut butter crackers, some good iced water with a lemon, maybe some crunchy baby carrots! Yeah this one is obvious. But try to avoid a big bag of chips that will make you feel bloated as opposed to refreshed. Grabbing a healthy snack or a drink during a break can provide a quick energy boost. Opt for water, fruit, or nuts—these can help you stay hydrated and maintain energy levels without the slump. Save the treats for afterschool or work!
Using a Fidget Tool: Got a fidget spinner or a stress ball lying around? These are for everyone. I personally like stress balls - something about my disposition to always have to be fidgeting. They’re fantastic for any age to help maintain focus. Rolling a stress ball or spinning that fidget spinner can provide a physical outlet for your nervous energy, helping you concentrate better on your studies. Given that they don't create too much noise.
Bouncing on an Exercise Ball: Time to build up your core! Swap out your chair for an exercise ball for parts of your school day. Keep the regular chair on standby when you get tired, trust me. It’s not just fun, it also strengthens your stomach, improves your posture, and keeps your blood flowing. Plus, who doesn’t like a little bounce now and then? It’s a perfect way to add a bit of play to your study routine.
Lifting Small Weights: Keep a small set of hand weights nearby for quick strength training. Lifting weights for just a few minutes can help strengthen your arm, shoulder, and back muscles. It's a great way to add a physical challenge to your mental efforts, balancing brain work with body work.
Timing Sensory Breaks
Start Bright and Early: Before School
Fuel Up and Stretch: Kick off your morning with a nutritious breakfast to boost your energy levels. Follow it up with some dynamic stretching or a brisk walk around the house (or hop on the treadmill if you have access). This not only wakes up your muscles but also clears your mind, setting a positive tone for the day ahead.
Stay Sharp: During Classes
Mini-Breaks: Incorporate brief, seated activities or gentle stretches during class transitions or mid-lesson pauses. These mini-breaks can help maintain your concentration and keep you engaged. For instance, try shoulder shrugs or leg extensions. It’s about keeping the blood flowing without disrupting the class flow. Don't succumb to drowsiness!
Quick Resets: Between Classes
Energize: Use the few minutes between classes for more active breaks. Try not to sit there and open your phone, looking for a distraction. Use your time wisely! A set of jumping jacks, a quick dance to your favorite song, or even heading up the stairs to say hi to your parents or guardians real quick will change your days. Stay active!
Unwind and Disconnect: After School
Mindful Transitions: After the school day winds down, engage in activities that help you transition from learning to leisure. Whether it’s yoga, cycling, or diving into a hobby like painting or playing an instrument, choose something that helps you relax and joyfully mark the end of the academic day.
Whatever helps you kick the distractions and drowsiness during the day - find it. These ideas transform into habits very quickly when your mind realizes how beneficial they are to you. Remember, not every single one of these suggestions are a blanket solution. You have to find what you like, what you enjoy, what helps you succeed. Everyone is different and as such we have to experiment to find what works best. Keep up the awesome work and reach out with some of your own fun and awesome ways to stay focused at school (and work for the parents!).
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