For Carmen Schrotter-Stadlauer from Workplace Health Management, a relaxing and healthy break doesn't just mean eating healthy food (see recipe below), but also doing something good for yourself physically and mentally during these short breaks. This combination of healthy eating, exercise and mental relaxation promotes our well-being and concentration.
Active break:
- Many of us spend most of our time sitting in front of the computer – so get up and stretch your legs during the break! Let your (movement) muscles play, for example with light stretching exercises.
- Make a flying visit to the park or the courtyard and fill up on fresh air, oxygen and sunshine.
- Are you familiar with the ‘Fit with Philipp’ programme? A 15-minute workout with trainer Philipp Reiner starts every Wednesday at 10 a.m. via Webex. Register at any time via e-mail at bgm@tugraz.at. You can do the exercises comfortably and without any equipment in your office or at home.
Healthy food:
- Power snacks for in-between meals such as nuts and almonds provide energy and strength. Have you ever tried the power balls? Here you will find the recipe for these genuine energy balls.
- Avoid fatty and sugary foods at lunchtime, as these provide quick energy but do not keep you full for long. Go for wholemeal products, fruit and vegetables. Here's a recipe idea for when things have to be quick or perfect for preparing the day before: Quinoa salad with vegetables and feta.
- Don't forget to drink! Place a carafe of water on your desk – that way you always have your drink in view. For the caffeine junkies among us: green tea is a good alternative to coffee. It also contains caffeine, has a slower effect than coffee, but the effect lasts longer, lowers blood pressure and strengthens the immune system.
- Eat together with your colleagues and exchange ideas.
Mental recuperation and relaxation:
- Try to minimise unnecessary stimuli and distractions. Keyword digital detox: Take a break from the constant digital bombardment of e-mails and push notifications and avoid looking at your mobile phone.
- Our brains need oxygen: open the windows!
- Close your eyes for a few minutes, do a mindfulness exercise or a breathing exercise such as box breathing.
- TIP Sign up for the new ‘Mindful Monday’ session. Every Monday, psychotherapist Natascha Eibl shows you mental exercises via Webex that you can do in a relaxed way in the office or at home. Register any time at bgm@tugraz.at. This short break only lasts 15 minutes.
- Treat yourself to small rewards every now and then, such as listening to your favourite song after lunch or after strenuous meetings.
Find out the best way to switch off and relax: Is it a chat with colleagues in the communal kitchen or a leisurely walk alone in the park?
