Expert says taking microbreaks during work plays a big role in improving your mental health. Here's how to take them
Also Read | 'Potatoes are not junk food, bad cooking is': Health coach on how to include humble veggie in your diet the right way
In an interview with HT Lifestyle, Shreya Iyer, habit coach and ACE Personal Trainer at Alyve Health, stressed the importance of microbreaks. She explained, 'Microbreaks, as the name suggests, are small breaks that can be taken during the work day, ranging from a few seconds to several minutes. These breaks help to adjust your physical and mental health as well as enhance productivity and performance. However, what you do during the break is important, as activities can either be disruptive or facilitative.'
However, before we delve deeper into why microbreaks are essential, their benefits, and how to take them, here's a mental health pause you need to take, as suggested by Shreya. "Take a pause. Narrow your attention to the blank space below:
Breathe.
Notice your inhale.
Notice your exhale.
Smile."
She explained, 'If you wholeheartedly do this exercise and gave yourself permission to take a mindful pause, you will notice a small but tangible shift in your nervous system. Perhaps transient, but enough to realise that when you shift from 'doing' to just 'being' - it can positively impact your brain and body.'
Here are some tips Shreya Iyer suggested:
1. Be intentional
Don't let your micro-breaks fall to chance. Plan your breaks in advance using tools such as calendar reminders or a timer. Set up a 5-minute break every 90 minutes on your calendar. You can also stack the breaks with a pre-existing habit. For example: Every time I complete a task off my list, I will stand & stretch.
2. Move your body
Sitting for long periods of time increases the chances of stiffness, reduces the range of motion, and increases the risk of injuries. In your scheduled break, be sure to move your body. It can be as simple as neck, shoulder and wrist movements at your desk, getting up and doing full body stretches such as the cat-cow, pigeon pose and hip flexor stretch, or a mini 5-minute walk.
4. Take a nap
Contrary to popular belief, it is actually encouraged to catch a short nap during your workday. The ideal length for an afternoon nap is 10-20 minutes, and in early afternoon hours, such as between 1-3 pm. Small snoozes can help you feel alert, refreshed and cognitively recharged.
5. Change your environment:
Change your scenery to help your brain and body switch gears. While even switching your room/cabin can be helpful, connecting with nature has an added benefit. Go to the terrace, balcony, or better yet, for a walk around the neighbourhood.
6. Mindfulness practices
Connecting to the present moment through mindfulness practices is a powerful way to pause and feel grounded. Some practices you can try are:
a) Breathing exercises such as alternate nostril breathing or box breathing.
b) Art-based practices such as tracing your breath through art, doodling, and mandala art.
c) Grounding exercises such as the 5 senses exercise and expressing gratitude.
7. Avoid mind-draining activities
Choose your activities wisely. Spending time on social media, engaging in stressful conversations or attending to low-effort errands during these breaks defeats its purpose.
She added, 'Our focus, productivity, and creativity are mind-muscles that fatigue over time. With well-timed breaks, our brain can reset its cognitive capabilities, ensuring quality work, speed, creativity and problem-solving skills.'
Lastly, the habit coach stressed that microbreaks can help us feel more in control of our day and a sense of agency over our schedules. This helps increase job satisfaction and commitment.
So, the next time you feel caught in the rush, remember: a few mindful moments can make all the difference. Pause. Breathe. Begin again.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
16 hours ago
- Hindustan Times
Can you share leftover antibiotics with family for similar infections? Doctor reveals truth about top 5 misconceptions
In an interview with HT Lifestyle, Dr Gagan N Jain, consultant internal medicine, Hemraj Jain Hospital shared that while antibiotics are a cornerstone of modern medicine, saving countless lives from bacterial infections, their effectiveness is under threat from a growing global health crisis: antimicrobial resistance (AMR). Also read | AIIMS gastroenterologist shares why you must have probiotics with fibre rich foods after antibiotics for gut health Antibiotic resistance occurs when bacteria evolve to resist the effects of antibiotics, making infections harder to treat and increasing the risk of disease spread, severe illness, and death.(Shutterstock/HT Archive) Antibiotic resistance is a pressing global health crisis, threatening the efficacy of modern medicine and public health systems worldwide. It occurs when bacteria evolve to resist the effects of antibiotics, making infections harder to treat and increasing the risk of disease spread, severe illness, and death. Dr Jain said, "This silent pandemic occurs when pathogens evolve to resist the drugs designed to kill them, making treatments ineffective. This poses a serious risk to public health. As per 2019 UN report, drug-resistant diseases could claim 10 million lives annually by 2050 if we fail to act. Misinformation and misunderstanding surrounding AMR could possibly fuel the problem." Ahead, the doctor debunks some common misconceptions about antibiotics, so you can arm yourself with facts. Misconception 1: I can stop taking antibiotics once I feel better Dr Jain said, 'This is perhaps the most common and dangerous misconception about antibiotic use. Although you may feel better after a few days of antibiotics, the infection isn't necessarily eliminated. Stopping the medication midway can lead to the infection not being fully treated, thus leading to more resistant bacteria to multiply. These stronger bacteria can then cause a relapse of the infection, which will be harder to treat with the same antibiotic.' He added, 'Think of it like weeding a garden – if you only pull out the visible weeds, the roots remain, allowing them to grow back stronger. Similarly, stopping the antibiotics before the completion of the full course is like eliminating the weeds, leaving behind the 'roots' of the infection – the resistant bacteria. This not only prolongs your illness but also contributes to the development and spread of resistant strains.' Misconception 2: I can share leftover antibiotics with my family for similar infections Using leftover antibiotics from a previous prescription or taking antibiotics prescribed for someone else is a significant misconception, as per Dr Jain. 'Your doctor has prescribed you the antibiotics for a specific infection, based on the type of infection. Taking the wrong antibiotic or wrong dose can lead to ineffective treatment, side effects and can contribute to antimicrobial resistance. Always consult your doctor for proper diagnosis and prescription.' Misconception 3: All infections require antibiotics to treat Dr Jain said, 'Many people believe that any infection requires antibiotics. This is simply not true. Many common infections, such as the common cold and flu, are caused by viruses, not bacteria. Antibiotics have no effect on viruses whatsoever. Taking antibiotics for viral infections won't help you recover and can actually contribute to AMR by exposing bacteria in your body to unnecessary drug pressure. Furthermore, antibiotics can sometimes disrupt the delicate balance of your gut microbiome, leading to side effects like diarrhea. It's crucial to remember that antibiotics are a powerful tool that should be reserved for bacterial infections. Your doctor can determine the cause of your infection and prescribe the appropriate treatment.' Misconception 4: Antibiotics are harmless and have no side effects According to him, 'Many people believe that antibiotics are completely safe and have no side effects. While antibiotics can be life-saving, they can also cause side effects ranging from mild to severe intensity. It's crucial to remember that antibiotics are a powerful tool that should be reserved for bacterial infections. Your doctor can determine the cause of your infection and prescribe the appropriate treatment.' Misconception 5: I can self-medicate with antibiotics for infections Dr Jain said, 'Self-medication with antibiotics is the major driver of AMR in India. The casual approach to consumption of antibiotics has far-reaching negative consequences. Surprisingly, in India, the self-medication rates range from 8.3 percent to as high as 92 percent, thus further contributing to AMR crisis.' He added: 'Never self-medicate with antibiotics – always trust your healthcare provider to make the right diagnosis and treatment recommendations. Antimicrobial resistance is a shared problem, and its impact extends beyond individual users. Resistant bacteria can spread within communities and even globally, affecting even those who have never taken antibiotics.' According to Dr Jain, surprisingly, even responsible antibiotic use contributes to the selective pressure that drives resistance. 'Every time antibiotics are used, they kill the susceptible bacteria, leaving behind the resistant strains. This is a natural evolutionary process. Therefore, even individuals who use antibiotics correctly can inadvertently contribute to the development of resistance. In essence, AMR is not just about misuse of antibiotics, but also about poor hygiene, self-medication, lack of access to clean water and sanitation and limited access to quality medicines. This highlights the interconnectedness of public health and the importance of collective responsibility in tackling AMR,' he said. He also said, 'The future may seem daunting, but it's not hopeless. By acknowledging the urgency of the situation and taking collective action to tackle AMR, we can mitigate the impact of this silent pandemic of AMR and preserve the efficacy of these antibiotics for generations to come. The time to act is now, before it's too late.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
18 hours ago
- Time of India
Joint pain rises sharply amongst millennials: Orthopedic cites THIS reason
Credit: canva Joint pain is now not only the domain of the older population. More and more millennials in their 30s and early 40s are reporting inexplicable joint pains, stiffness, and discomfort, sending alarm signals to medical professionals. What is causing this "The prime reason for this trend," says Dr. Srisanat Rao, Orthopaedic Surgeon with Zynova Shalby Hospital, Mumbai, "lies in vitamin D deficiency, which is largely brought about by contemporary, indoor-oriented lifestyles." (as told to HT Lifestyle ) Why are millennials at risk Dr. Rao indicates that the transition to virtual workspaces and increased screen time has resulted in less direct sunlight exposure, the human body's primary source of vitamin D. Combine this with the sleep disorders, lack of exercise, and poor diets of many millennials, and the end result is a common deficiency of this essential nutrient. "Numerous young adults are complaining about chronic joint pain, usually without any underlying injury. In the majority of instances, low levels of vitamin D are responsible," explains Dr. Rao. Vitamin D and its role in joint and bone health Vitamin D facilitates calcium absorption, which is imperative for bone health and muscle function. Deficiency can result in: Joint stiffness Muscle weakness Bone pain or a tendency to break easily Osteoporosis and fracture risk Without proper vitamin D, bones slowly weaken, and joints can begin to deteriorate sooner than they should. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Lomonosove: Unsold Sofas Prices May Surprise You (Prices May Surprise You) Sofas | Search Ads Search Now Undo Symptoms of Vitamin D Deficiency A few of the initial signs millennials need to keep an eye on are: Ongoing tiredness Pain in the back or joints Irritability or mood swings Recurring muscle spasms By not paying heed to these warning signs, more critical health issues can be harbored later. How to protect our bones and what precautions should one undertake Dr. Rao advises the following prevention for millennials to protect their bone health and prevent joint-related problems: Make sure to get sunlight exposure regularly By now, we all have encountered several benefits of sunlight and how essential it is for our health and body. Try and strive for a minimum of 15-20 minutes of sun exposure every day, ideally during the morning hours when sunlight is moderate. Eat vitamin D–rich food Add protein in the diet, consume foods such as egg yolk, fatty fish, mushrooms and fortified dairy products. Make sure that its not too much, but consuming what is required by the body Take Vitamin D supplements If natural consumption is not working and one has been diagnosed with a vitamin D deficiency, supplements may be effective. Always consult a medical health professional before adding any new supplement. Stay active and exercise An exercising body will always be healthier than a non-exercising one. Physical activities such as walking, yoga, and strength training are good for both our body as well as our bone health. Schedule regular health checks If one has been diagnosed with any vitamin deficiency, it is imperative to get tested every 3 to 6 months before complications arise and also to check the progress of our vitamin absorption in the body. What does study say about Vitamin D deficiency and its implications "Vitamin D deficiency prevails in epidemic proportions all over the Indian subcontinent, with a prevalence of 70%–100% in the general population", as published in the research paper titled "Vitamin D Deficiency in India: Prevalence, Causalities and Interventions." This shows that Vitamin D deficiency is a pandemic, yet it is the most underdiagnosed and under-treated nutritional deficiency in the world. The urgent need of the hour is awareness. Routine screening for vitamin D levels, especially among urban populations with limited sun exposure, should be considered a preventive health measure. Public health campaigns must highlight the importance of balanced sun exposure, dietary sources of vitamin D, and professional guidance when using supplements. "Get the latest news updates on Times of India, including reviews of the movie Coolie and War 2 ."
Hindustan Times
2 days ago
- Hindustan Times
Orthopaedic surgeon warns ‘vitamin D deficiency is causing joint pain in millennials'; here's how to protect your bones
Joint pain is no longer just an issue for older adults. Increasingly, millennials are reporting aches and stiffness in their joints, often without an obvious cause. HT Lifestyle has reached out to experts to understand why this trend is emerging and what factors could be contributing to it. (Also read: Orthopaedic doctor says 'adding probiotics to your diet can help control joint arthritis, joint pain': Here's how ) Vitamin D deficiency is rising among millennials, contributing to joint pain and mobility issues. (Shutterstock) Why millennials are at risk of vitamin D deficiency Dr Srisanat Rao, Orthopedic Surgeon, Zynova Shalby Hospital Mumbai shared, 'Vitamin D is required for calcium absorption, bone health, and strong muscles. Millennials are more prone to Vitamin D deficiency because of their indoor-centric lifestyle. Desk jobs, digital entertainment, and erratic sleep cycles mean reduced sun exposure. Later, this deficiency can increase the chances of joint degeneration, fractures, and even osteoporosis.' Around 60% of millennials aged 29-44 have low vitamin D levels, leading to various joint issues. (Freepik) He added, "However, timely testing, dietary correction, and lifestyle changes can help to manage the deficiency. Around 50%-60% millennials are currently suffering from low vitamin D levels. Monthly, 6 in 10 millennials aged 29 – 44 are complaining of symptoms such as stiffness, knee pain, back discomfort, and reduced mobility, which are linked to low Vitamin D levels. Regular Vitamin D testing, combined with bone density screening, can help avoid long-term joint problems. Those deficient in vitamin D will be advised to take supplements and be exposed to safe sunlight. The supplements should be taken as per the expert's direction." Steps to maintain strong bones and joints Dr Upasana Garg, Regional Technical Chief, Apollo Diagnostic, Mumbai, explained, 'Bone health is essential for overall well-being and mobility. Unfortunately, approximately 60% of millennials aged 29–44 tested showed low Vitamin D levels, and signs of fatigue, bone pain, mood swings, and muscle cramps. Tests such as Vitamin D3, B12, calcium, and bone density screening can be booked at an advanced diagnostic lab. These tests can be booked online, with trained professionals visiting your home for sample collection at your preferred time.' Calcium and vitamin D can help in strengthening bones.(Freepik) "The testing is safe and there is no risk of infections, no multiple needle pricks, sterile vacutainer tubes give accurate results. Reports are delivered quickly in digital format, making it easier to share them with doctors and start timely treatment," says Dr Upasana. Talking about the contributing factors, she explains, "Maintaining strong bones requires a combination of adequate calcium and vitamin D intake, regular weight-bearing and muscle-strengthening exercises, avoiding smoking, and limiting alcohol. Safe sun exposure and vitamin D supplements also play a crucial role. Taking proactive steps now can go a long way in preserving bone and joint health." Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
