Mindfulness and Movement Breaks: A Powerful Pair

The holistic growth of the student is becoming increasingly important in the rapidly changing education system. Test scores and academic rigor are important, but a growing body of research reveals a key element often overlooked: movement breaks in schools. With sedentary classrooms and increased screen time become the commonplace, the need for purposeful, structured physical activity during the school day is never more urgent. This guide will discuss the reason why break time is an important part of every school day, and the advantages they bring and provide practical tips 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 brief periods of time during the school day where students are encouraged to engage with physical activity. These breaks may include stretching, dancing, more organized games, exercises or mindfulness activities. Contrary to the physical education (PE) classes that follow a predetermined curriculum, movement breaks are short, frequent interruptions of sedentary class time designed to help students reenergize and refresh their minds.

Example of Movement Breaks

• Jumping around or running in place over jacks
• Yoga or stretching exercises
• Quick dance routines
• Brain gym activities
• Group games that require movement
• Light movement

Why movement breaks matter: The science

1. Physical Health Benefits

The positive effect of regular movement breaks for the health of a person is one of the most compelling reasons for including them into your routine. According to the Centers for Disease Control and Prevention (CDC) the children and adolescents should participate in at minimum 60 minutes of physical activities each day. A lot of students don't adhere to this advice because they spend so many hours in class.

School breaks during movement offer several health benefits:

• Improve your cardiovascular fitness
• Enhance flexibility and muscle strength
• Help with weight loss
• Help fight childhood obesity

Regular exercise can also boost your immune system, and encourages good habits that last for a lifetime.

2. Benefits for the Brain and Education

Contrary to the belief that spending more time in school can lead to better grades studies show that integrating breaks in movement can improve the academic level. Physical activity increases the blood flow to the brain. This provides nutrients and oxygen that are essential to brain function.

The key benefits for academics include:

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

According to research the students who have movement breaks are more concentrated and achieve higher scores than those who do not.

3. Mental Well-being

Mental health is a matter that concerns many students. Anxiety, stress and depression affect many children of school age. Breaks in the gym play a crucial role in supporting emotional regulation and well-being.

The benefits for emotional well-being include:

• Stress and anxiety are lessened.
• Self-esteem and improved mood
• Release of "feel good" endorphins
• Social interaction and teamwork

Physical activity during the school day provides an outlet for the accumulated tension, anger, or worry, helping to create a comfortable and positive environment in the classroom.

All learners benefit from movement breaks

Supporting Diverse Learning Needs

Students who suffer from ADHD or sensory processing problems or any other specific needs may benefit from breaks in movement. Physical activity can help students manage their energy levels, improve their executive functioning, and enable them to better take on academic tasks.

Create inclusive classrooms

Because movement breaks are easily adaptable, they can be tailored to fit the needs of various age groups physical capabilities, as well as learning style. Movement breaks can be anything from simple chair stretching all the way to group-based interactive exercises. They ensure that each student can thrive.

How do you incorporate breaks for movement into your day

Teachers can benefit from this toolkit

• Create a calendar. Include movement breaks every 30-60 minutes, and especially during long blocks of instruction.
• Make it easy: Use routines that require only minimal equipment or preparation - think jumping, stretching or playing games in a short time.
• Enjoy it: Make use of stories, music or themes to get students involved.
• Get students involved: Have students choose or lead their favorite movement activities.

For Administrators

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

Learn remotely or through hybrid learning

Movement breaks are just as crucial during virtual learning. Teachers may conduct video-based activities or provide students with movement-related tasks to do at home.

Addressing Common Concerns

Do movement breaks eat up time in the class?

Contrary to popular belief research has shown that students who move regularly are more focused, less disruptive, and more efficient during lessons. Movement breaks are an investment in learning, not a distraction.

How do we find the time needed to move, when our schedules are so jam-packed?

It is possible to incorporate brief breaks (between 2-5 minutes) into your schedule for transitions between topics or after an intense focus. Even brief activity provides significant benefits.

"What if our classroom space is limited?"

Some activities can be performed standing next to desks or in a tiny space. In small classrooms, sitting yoga, stretches in a chair, or simple arm and hand movements can be effective.

The impact of movement breaks on the school culture

It's not just about personal benefits of having movement breaks, but also about creating a culture in schools that promotes wellbeing, health, and lifelong education. Schools that emphasize exercise are likely to have:

• Students with better health and more absences
• Improved school spirit and community
• Greater satisfaction with the teacher and lower burnout rates
• Academic results that are stronger

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

Tips for Getting Started

1. Start slowly: Start with just one or two breaks per day.
2. Be regular: Make movement a regular part of the daily routine.
3. Be imaginative: Rotate the activities to keep your students entertained.
4. Receive feedback from teachers and students: Request input and suggestions.
5. Celebrate your success: Recognize classrooms and students who participate with enthusiasm.

Frequently Asked Questions (FAQ)

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

Most experts recommend a movement break every 30-60 minutes, however, the time interval can be adjusted to suit the needs of each school's particular situation.

Can movement breaks replace PE classes?

No. Breaks for movement are a complement to, but not a substitute for, structured physical education.

Is movement suitable for all ages of children?

Yes! Yes!

Do movement breaks require special equipment?

Not at all. Some of the most effective moves require little or no equipment, like scarves or music, or even balls.

Incorporating breaks for exercise into each school day could provide a broad variety of benefits. Research shows that physical activity is crucial for a variety of reasons that include improving academic performance as well as physical health and classroom behavior. It is possible to invest in the future of your students whether you are an administrator or teacher, a parent or a politician.

Let's make moving a mandatory element of each student's school experience. Why? Because when kids move they learn, improve and flourish.