Mindfulness and Movement Breaks: A Powerful Pair

The overall growth of the student is increasingly crucial in the rapidly changing educational landscape. Academic rigor and test scores remain important however, a growing body of research highlights a crucial factor that is often left unnoticed: movement breaks in schools. The need for structured, purposeful physical activity in the classroom has never been more vital. Classrooms that are confined to a single room and a growing amount of screen time is becoming the commonplace. In this guide we'll discuss the reasons why moving breaks should be a cornerstone of every school's day-to-day schedule and uncover the science that explains the benefits of these breaks, and present concrete strategies for teachers and administrators.

What are movement breaks in schools?

Motion breaks--also known as breaks for the brain, activity breaks or physical activity breaks -- are short breaks during the school day during which students are encouraged to engage in physical activity. They can be a time for stretching, dancing, more structured exercises or games, or mindfulness-based activities. In contrast to physical education (PE) classes that follow a predetermined curriculum, movement breaks are quick, often frequent interruptions of sedentary class time designed to re-energize students and refresh their minds.

Example of Movement Breaks

• In place running or jumping jacks
• Yoga or stretching poses
• Quick dance routines
• Brain gym activities
• Group games that require movement
• Breathing guided by a guide, paired with gentle movement

Why movement breaks matter: The Science

1. Physical Health Benefits

The positive effect of regular physical activity breaks on health is among the most compelling reasons for including these breaks into your daily routine. The Centers for Disease Control and Prevention recommend that children and adolescents get 60 minutes of regular physical activity. However, many students aren't meeting this standard due to long hours spent in the classroom.

School-based movement breaks provide a number of health benefits

• Increase your cardiovascular fitness
• Improve flexibility and strength of muscles
• Weight management: Help support healthy weight loss
• Fighting childhood obesity

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

2. Cognitive and Academic Benefits

Contrary to popular belief that more time on academics can lead to better grades studies show that integrating movement breaks can actually improve the academic level. Physical activity increases blood flow to the brain, which delivers nutrients and oxygen that are crucial for cognitive functioning.

The most important academic benefits are:

• Attention and focus can be improved
• Improved memory retention
• Better problem-solving skills
• Higher engagement and participation
• More focused focus on task behavior

According to studies the students who have movement breaks are more focused and have higher scores than students who don't.

3. Mental and Emotional Well-being

The mental health of students is becoming a major concern with stress, anxiety, and depression affecting many school-age youngsters. The importance of movement breaks in regulating emotions and promoting mental health is well known.

The benefits for emotional well-being include:

• Stress reduction and anxiety reduction
• Self-esteem and mood improvement
• Release of "feel good" endorphins
• Social interaction and teamwork

Exercise during the school hours provides a healthy outlet for pent-up anger, frustration or anxiety, which can help to create a positive classroom environment.

All students benefit from breaks in movement

Supporting Diverse Learning Needs

Movement breaks are particularly beneficial to students suffering from attention deficit hyperactivity disorder (ADHD), problems with sensory processing or other special needs. Physical activity can help these students regulate their energy levels, enhance executive function, and better participate in academic tasks.

Create inclusive classrooms

Because they can be easily adapted they can be tailored to meet the needs of different age groups physical capabilities, as well as learning styles. From simple chair stretching to interactive group activities, break breaks are designed to make sure that each student gets the chance to excel.

How to incorporate movement breaks into your schedule

Teachers can profit from this toolkit

• Make a plan: Incorporate movement breaks every 30-60 minutes, especially in long blocks of instruction.
• Make it simple. Choose routines that are simple to perform and require no equipment or preparation.
• Have fun with it! Make use of stories, music or themes to engage students.
• Involve students: Have students choose or lead their favorite movements.

For Administrators

• Gain support: Inform staff and their families of the benefits of taking a break to move.
• Establish policies: Encourage daily movement breaks in schools or mandate them.
• Professional Development: Provide teachers with information and training to guide activity breaks confidently.
• Track improvements: Collect and track feedback to improve practices.

Learn online or via hybrid learning

The need for breaks during movement is equally crucial during virtual learning. Teachers can either facilitate video-based activity sessions or assign students tasks they can finish at home.

Addressing Common Concerns

"Won't the movement breaks in between lessons waste time?"

Research shows that students who regularly move are more productive and focused in class. Movement breaks are an Investment in learning, not a distraction.

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

Movement breaks can be short--just 2-5 minutes--and can be built into transitions between subjects or during times that require intense concentration. Even short activities have obvious benefits.

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

Many movement activities require little space or can be done sitting at desks. Seated stretches, chair yoga or even simple arm and hand movements work well in small classrooms.

The Greater Impact: School Culture and Movement Breaks

Incorporating breaks for movement isn't just about individual benefits; it's about building a school culture that values health, well-being and lifelong learning. Schools that are focused on movement tend to:

• Students with better health and lower absences
• Enhanced school spirit and community
• Rates of teacher burnout and satisfaction lower
• Academic results that are stronger

Other wellness programs, such as nutrition education, anti-bullying and social-emotional learning, as well as social-emotional-learning could be linked to movement breaks.

Start with these Tips

1. Start small: Begin with one or two movement breaks a day and increase it from there.
2. Be regular: Make movement a regular part of the daily routine.
3. Be creative: Rotate the activities to keep your students entertained.
4. Get feedback from teachers and students: Request input and suggestions.
5. Celebrate success: Recognize classrooms and students who are enthusiastically involved.

Frequently Asked Questions (FAQ)

How often should schools implement movement breaks?

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

Can movement breaks replace PE classes?

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

Are movement breaks appropriate for all ages?

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

Do movement breaks require special equipment?

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

Incorporating breaks for exercise into each school day can provide a vast array of advantages. The research suggests that physical activity is crucial for a myriad of reasons that include improving academic performance, physical health and classroom behaviour. You can invest in the future of your students, whether you are an administrator or teacher or parent, or even a policymaker.

Make movement an essential element of school life for every student. Learners grow and prosper by moving.