Teacher Self-Care: Move with Your Students

The overall growth of the student is becoming increasingly important in the current rapidly evolving educational environment. Academic rigor and test scores are important, but a growing body of research reveals a key aspect that is often ignored: movement breaks in schools. As sedentary classroom routines and more screen time are becoming the commonplace, the need for purposeful, structured physical activities during the school day has never been more urgent. In this article we'll discuss the reasons why moving breaks should be a cornerstone of any school's daily routine as well as the scientific basis that explains their benefits, and provide concrete strategies for teachers and administrators.

What are the movement breaks at schools?

Movement Breaks Also known as Brain Breaks, Activity breaks, or Physical Activity breaks, are short breaks in the school day when students are encouraged to participate in physical activities. They can be a time for stretching, dancing, more structured exercises or games, or mindfulness activities. Breaks for movement, in contrast to classes in physical education, which follow a curriculum, are frequent brief interruptions to sedentary class time. They can help students refocus their' minds and reenergize them.

Examples of movement breaks

• Jumping jacks or running in place
• Yoga or stretching exercises
• Quick dance routines
• Brain gym activities
• Games that require group participation.
• Breathing guided by a guide, paired with gentle movement

Why movement breaks matter The Science

1. Physical Health Benefits

The positive impact of exercise breaks on the health of a person is one of the main reasons to incorporate them. According to the Centers for Disease Control and Prevention (CDC) Children and teens should engage in at minimum 60 minutes of physical movement each day. Yet, many students aren't meeting this standard because of the long hours they spend in the classroom.

Breaks in school for movement offer several health advantages:

• Enhance the cardiovascular fitness
• Increase flexibility and muscle strength
• Encourage healthy weight management
• Obesity in children is a problem

Regular exercise improves your immune system, and helps you maintain healthy habits for life.

2. Advantages to the brain and education

Contrary to the notion that spending more time in school can lead to better grades studies show that integrating movement breaks can actually increase academic performance. Physical activity increases the flow of blood to the brain, delivering nutrients and oxygen that are essential to cognitive function.

The most important academic benefits include:

• Focus and attention are improved.
• Improved memory retention
• Better problem-solving skills
• Participation and engagement
• Focus on the task is increased.

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

3. Mental Well-being

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

The benefits for emotional well-being include:

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

The physical activity you do during the day can assist to release pent up energy, frustration or worry. This will create positive atmosphere in the classroom.

Movement Breaks Support All Learners

Supporting Diverse Learning Needs

Breaks during movement are particularly beneficial for those with attention deficit hyperactivity disorder (ADHD) or sensory processing challenges, or other special needs. They can benefit from physical activity to regulate their energy levels, enhancing executive function and participating in academic assignments.

Create inclusive classrooms

Because movement breaks can be easily adapted they can be tailored to meet the needs of various age groups, physical abilities, and learning style. The types of breaks offered vary from simple stretches on the chair all the way to group-based interactive exercises. They ensure that each child can thrive.

Methods for incorporating movement into your workout Breaks

Teachers can benefit from this resource

• Create a calendar. Include movement breaks every 30-60 mins, especially in lengthy instructional blocks.
• Make it simple. Choose routines that are simple to complete and require little equipment or preparation.
• Have fun with it! Make use of stories, music or themes to entice students.
• Engage students: Have students choose or lead their favorite movement activities.

For Administrators

• Support for building: Educate staff and family members about the benefits of taking breaks to move.
• Create guidelines: Encourage or mandate daily movement breaks school-wide.
• Professional development: Provide training and resources for teachers to lead activities with confidence.
• Track the progress: Collect feedback and record outcomes to help refine practices.

Learn online or via hybrid learning

Movement breaks are just as important in virtual learning. Teachers can lead live activities through video calls, or provide movement challenges for students to work on at home.

Addressing Common Concerns

"Won't movements breaks waste instructional time?"

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

"How do we make time for movement in a packed schedule?"

Movement breaks can be short--just 2-5 minutes--and can be built into interludes between subjects, or during times of intense focus. Even short activity has noticeable benefits.

"What is the best course to take if space isn't enough?"

Many activities that require only a little space or can be done by standing in front of desks. In smaller classrooms, seated stretches, chair-yoga, or simple arm and hand exercises can be beneficial.

The Effects of Movement Breaks on the school culture

It's not just about the individual benefits of integrating exercise breaks; it's also about establishing a culture in schools that values health, wellbeing and lifelong learning. Schools that focus on movement tend to:

• Healthier overall for students and fewer absences
• The spirit of school and involvement in the community are increased
• More teacher satisfaction and lower burnout rates
• More academically successful

Other wellness initiatives such as bullying prevention, nutrition education social-emotional education, social-emotional-learning can be aligned with the breaks in your exercise.

Tips for Getting Started

1. Start with a small amount: Begin with one or two break breaks per day and increase it from there.
2. Keep it constant. Include movement in your routine.
3. Get creative: Rotate activities to keep students engaged and interested.
4. Receive feedback from students and teachers: Request input and suggestions.
5. Celebrate your success: Recognize classrooms and students who participate with enthusiasm.

Frequently Asked Questions (FAQ)

How often should schools institute breaks for movement?

The majority of experts recommend a break every 30-60 minutes, but the frequency can be altered to meet the specific needs of each school.

Can movement breaks replace PE classes?

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

Are fitness breaks appropriate for everyone?

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

Do movement breaks require special equipment?

Not at all. Most effective movements need no equipment, or just simple items like balls, scarves, or even music.

Incorporating movements into your schoolday is a simple approach that has proven advantages. The research suggests that exercise is essential for many reasons, including improving academic performance and physical health as well as classroom behavior. It is possible to invest in the future of your students, whether you're an administrator or teacher or parent, or even a policymaker.

Let's make moving a mandatory part of every student's school experience. Because when students move, they learn, grow and prosper.