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An active pause for your health


What is it ?

Long working hours can cause pain and discomfort in muscles, tendons and joints. Such ailments occur both by physical effort, repetitive movements, sustained postures or by spending a lot of time standing or sitting.

Active breaks are short breaks, at work or at home, in which physical activity sessions are held every two hours, with a minimum duration of 10 minutes. In these sessions a series of movements are performed that activate the musculoskeletal, cardiovascular, respiratory and cognitive system.


Physiological Benefits:

Improve the condition of general health by increasing circulation by oxygenating the muscles and tendons; It reduces the accumulation of lactic acid and the effort in the execution of daily tasks, improves joint mobility, muscle flexibility, posture and alertness improves markedly.

Psychological Benefits:

They increase the ability to concentrate at work, strengthen self-esteem, prevent mental injuries (stress or nerves) and inspire creativity.

Social benefits:

encourage the emergence of new leaders, favors peer contact, a sense of belonging and promotes social integration.

Organizational Benefits:

Generate awareness of physical and mental health between employees and bosses, improve adaptation to the job, qualitative and quantitative performance, external customer service, promotes greater productivity by the worker, decreases the number of medical consultations for medical conditions, accidents and injuries as well as expenses for conditions and substitutions of staff are reduced.

Why should it be done?

It has many reasons to be practiced. Among the most recognized is the prevention of some diseases such as the following.


Ergonomics-related problems are divided into dynamic ones, which appear when a person is subjected to many movements: how to load and unload; displacements; duck and repetitive movements. And on the other hand they are static (by sedentary postures).

Carpal tunnel syndrome

It is the best known, it represents 30% of cases in occupational diseases, this disease affects an area called the carpal tunnel that joins the forearm and hand, a natural structure through which nerves, arteries, veins and tendons cross. It can be affected by manual activities such as cutting flowers or activities that involve apprehension or movement of the fingers opening and closing, homemade crafts such as washing and ironing clothes and even using the computer keyboard.

What I can do?

The stretching and strengthening exercise helps to keep fit and cope better with long working hours, however, it is vital that in the daily routine you implement several active breaks. To relieve muscle, skeletal tension it is recommended to take short breaks and perform stretching exercises. Pauses of five minutes, distributed throughout the day, are considered healthy.

It is essential to implement active breaks and / or stretching and strengthening exercises. For an hour of work have about five minutes of rest.

Prevention is essential so that this painful disease does not appear, which ends with surgery, after which the person is not necessarily healthy, but can even relapse.

What must be considered?

• Breathing should be as deep, slow and rhythmic as possible.

• Perform joint mobilization exercises before stretching.

• Concentrate on feeling the work of the muscles and the joint to which you are going to stretch.

• Pain should not be felt at the time of stretching, if it is present, it is because the stretching is not being performed properly.

• First choose exercises to relax the area where you feel most tired.

For an exercise to be really beneficial you must do it gently and accompanied by proper breathing.

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