Active Breaks: Exercises to Prevent Musculoskeletal Disorders at Work
Learn how to prevent musculoskeletal disorders with active breaks and ergonomic exercises. Improve your posture and well-being in your daily work.
· 5 minutos · Segurança no Trabalho
We know that the pace of work can lead us to unconsciously adopt incorrect postures and forget to take the necessary breaks. However, dedicating a few minutes to yourself can make all the difference in preventing health problems. Musculoskeletal disorders are a growing concern, especially for those who spend long hours in front of a computer.
These active breaks, framed within good occupational health and safety practices, are a valuable complement to mandatory vocational training, which aims to continuously update and develop workers' skills.
The Importance of Active Breaks
Even when we know the correct posture, it is common for the body to start to suffer after a few hours of work. Concentration on tasks can make us forget to stand up, stretch our legs and realign the spine. However, ignoring these signs can lead to the development of pain and long-term injuries.
Active breaks are short, strategic moments dedicated to:
- Interrupting the sedentary routine
- Relieving muscle tension
- Improving blood circulation
- Preventing physical and mental fatigue
Simple Exercises for Your Active Break
Here is a set of exercises that you can perform in less than five minutes, with the advantage of being able to do them right at your workstation. These simple yet effective movements are recommended by specialists and can be easily integrated into your daily routine.
- Neck rotation: Gently roll your head in circles, first in one direction, then the other. Repeat 3 to 5 times.
- Shoulder rolls: Roll your shoulders backwards, raising them towards your ears and then lowering them. Repeat 5 to 8 times.
- Arm stretch: Stretch your arms above your head, interlacing your fingers and pushing your palms upwards. Hold for 15-20 seconds.
- Side torso stretch: Lean to the side, stretching one arm over your head, feeling the stretch along the side of your torso. Repeat on the other side.
- Wrist stretch: Extend one arm forward with the palm facing up, and use your other hand to pull the fingers of the extended hand downwards. Hold for 15-20 seconds and switch hands.
- Leg raises (seated): Lift one leg, extending it forward and holding it in the air for a few seconds. Repeat with the other leg. Do 5 repetitions on each leg.
Vocational Training and Ergonomics
These ergonomics and well-being practices at work complement mandatory vocational training, which in Portugal represents 40 hours annually, aiming at the qualification and continuous development of workers. The integration of healthy habits, such as active breaks, is part of a work environment that promotes health, safety and productivity. Promoting employee well-being is an investment in their work capacity and long-term health.
Incorporating these short breaks into your workday is a simple and effective step to look after your health, increase your well-being and maintain productivity. Remember, your body will thank you!