Mindfulness and Movement Breaks: A Powerful Pair

In today's ever-changing educational landscape, the spotlight is increasingly turning to the holistic growth of students. While academic rigor and scores on tests remain crucial, an increasing amount of body of research has highlighted an aspect which is often neglected: breaks for movement in schools. With sedentary classrooms and increased screen time become the norm, the need for purposeful, structured physical activity throughout the school day has never been more important. This guide will explain the reasons why breaks for movement are an important part of every school day, the benefits they offer and give practical suggestions for administrators and teachers.

What are movement breaks in schools?

Motion breaks--also known as breaks for the brain, activity breaks or physical activity breaks -- are brief periods during the school day when students are motivated to engage in physical activities. These breaks can include dancing, stretching, structured exercises or games, or mindfulness activities. In contrast to physical education (PE) classes that follow a predetermined schedule, these breaks are brief, regular interruptions of sedentary class time designed to help students reenergize and refresh their minds.

Examples of Movement Breaks

• Running in place or jumping Jacks
• Yoga or stretching poses
• Quick dance routines
• Brain gym activities
• Group games that require movement
• Breathing guided by a guide and light movement

Why Movement Breaks Matter: The Science

1. Physical Health Benefits

One of the strongest motives to include movement breaks is their positive impact on physical health. The Centers for Disease Control and Prevention recommend that children and adolescents take part in 60 minutes of regular physical activity. Yet, many students fall short of this recommendation because of the long hours they spend in the classroom.

School breaks during movement can provide a variety of health advantages:

• Enhance fitness levels for your cardiovascular system
• Improve flexibility and muscle strength
• Encourage healthy weight management
• Help fight childhood obesity

Regular exercise boosts the immune system and encourages the creation of long-term healthy habits.

2. Benefits for 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 breaks to move during classes can enhance academic performance . Exercise increases circulation of blood to your brain. This helps deliver oxygen and nutrients essential for brain function.

The most important academic benefits are:

• Improved attention and focus
• Improved memory retention
• Better problem-solving skills
• Engagement and participation
• Increased the amount of time spent on task.

Studies have found that students who receive movement breaks return to tasks with greater concentration and show higher achievement scores compared to students who do not have such breaks.

3. Well-being of the Mind and Emotions

The mental health of children is an increasing concern with anxiety, stress, and depression plaguing many school-age youngsters. Breaks in the gym play a crucial part in promoting emotional regulation and well-being.

Emotional Benefits include:

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

Physical activity during the school day can provide an opportunity to release any excess tension, anger or anxiety, assisting to create a positive school environment.

All learners benefit from breaks for movement

Supporting Diverse Learning Needs

The benefits of movement breaks are especially beneficial to students suffering from Attention deficit hyperactivity disorder (ADHD), difficulties with sensory processing, or any other needs. Physical activity can help students manage their energy levels, boost executive function, and better take on academic tasks.

Designing inclusive classrooms

Breaks in the movement can be easily adapted to meet the requirements of various age groups, abilities and learning styles. Breaks for movement can vary from simple stretches on the chair through interactive group exercises. They ensure that every student can succeed.

How do you incorporate breaks for movement into your day

For Teachers

• Create a schedule: Incorporate movement breaks every 30-60 minutes, especially in long blocks of instruction.
• It's easy. Choose routines that are simple to complete and require no equipment or preparation.
• Have fun with it! Make use of stories, music, or themes to entice students.
• Involve students: Have students choose or lead their preferred movement activities.

For Administrators

• Support for building: Educate staff and family members about the benefits of regular breaks for movement.
• Create guidelines: Encourage or mandate daily movement breaks school-wide.
• Professional development: Provide training and materials for teachers on how to lead activities with confidence.
• Follow progress: Collect feedback and record outcomes to help refine techniques.

For Hybrid or Remote Learning

Virtual learning is not any different. Breaks for movement are equally crucial. Teachers can conduct live activities on video calls or give movement-related challenges to students to complete at home.

Addressing Common Concerns

"Won't movement breaks waste instructional time?"

Research has shown that students who regularly move are more focused and productive in classes. Movement breaks are an investment into learning and not an interruption.

How do we make the time needed to move, when our schedules are jammed?

You can incorporate brief breaks (between 2-5 minutes) into your schedule in order to switch between different topics or following intense concentration. Even brief activity provides tangible advantages.

"What is the best course to take if space is limited?"

A lot of movement exercises require minimal space or are done sitting at desks. Chair yoga, seated stretches or even simple arm and hand movements work well in small classrooms.

The Impact of Movement Breaks and School Culture

Integrating movement breaks isn't just about individual benefits; it's about building the school's culture of well-being, health and a lifelong pursuit of knowledge. Movement-focused schools tend to:

• Overall health improvement for the student and fewer absences
• The spirit of school and involvement in the community are enhanced
• Teacher satisfaction and burnout rates lower
• Academic results that are more impressive

The timing of your breaks for exercise can be synchronized with other wellness initiatives like social-emotional education as well as nutrition education and programs that combat bullying.

Get Started with These Tips

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

Frequently Asked Questions (FAQ)

How often should schools introduce movement breaks?

Experts suggest that schools should take a 30 minute break to move around. But, the frequency of breaks can be adjusted according to each school's needs.

Can movement breaks replace PE classes?

No. No. Movement breaks are not as a substitute for regular exercise. They are designed to supplement it.

Is it suitable for all ages of children?

Yes! Breaks for movement can be adapted for preschoolers, elementary middle, high school students.

Do movement breaks require special equipment?

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

Incorporating breaks for movement throughout the school day can provide a vast variety of benefits. Research shows that movement is important for a variety of reasons, including improving academic performance, physical health and classroom behaviour. You can invest in the future of your students whether you are an administrator or teacher, a parent or a policymaker.

Include movement as an integral element of school life for every student. Students learn, grow and flourish when they move.